Athletic Nutrition 21 Webinar

Each week in my face to face coaching I have the privilege of working with many young athletes who dedicate so much of their time to training the physicality and the technical skills of their sport but whose nutritional intake is letting them down. Poor choices or ill-informed advice causing fatigue and decreasing the positive performance outcomes they should be achieving from their hours of training. I believe that the information contained in this presentation will benefit you immensely in maximising athletic adaptations and performance outcomes through sound athletic nutrition and more importantly being able to truly customise nutrient needs for specific training goals.

The 40 minute webinar is jam packed with ‘use tomorrow’ advice. In the presentation I covers:

What good nutrition looks like
How food choices impact your energy levels, immune system, Concentration and focus and of course body composition
How to eat clean – and what this really means when it comes to choosing food
How to eat well to perform and recover for next day training
I delve into the macronutrients Carbohydrate, Protein and Fats and discusses what each macronutrient does, good examples of each to eat and importantly how much of each for specific training goals
The importance of Water consumption and Hydration maintenance
H20 intake advice for before, during and after training
The importance of the pre-training meal or snack, what to eat and when
What can go wrong if an athlete fails to fuel or hydrate correctly during training
Post training / competition fuel replenishment: Why it’s important, what to eat and drink, the timing of it all and how much of each nutrient
Advice for vegetarian athletes
Finally I teach you how to customise your personal nutritional intake including carbohydrates, proteins and fats, I takes you through the nutrition math and makes it easy to follow
Finally I share with tips for athletic success, including meal prep and being kind to yourself on ‘cheat days’.

I have no doubt that every athlete young or old will benefit from this information and in it’s application gain reward in abundance for their training efforts.

Ranell

Additional Drills

A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.

Yoga and Dynamic Mobility

Sun Salutation

Inchworm to Spiderman

Glute Max, Glute Med, ITB/TFL

Cossacks/Mountain Climbers/Dynamic Calf

Morning Yoga Routine

Butterfly to Adductor Stretch

3 Way Hip Stretch

Hip Mobility and Movement Preparation

Down Dog to Plank

Medicine Ball Exercises

ASSA Medicine Ball Exercises

“Some of my favourite Medicine Ball exercises to increase your strength and stability for on-field excellence”
– Ranell Hobson, Director of Coaching, ASSA.

Plyo Lunges to Start Throw and Chase

Rapid Squats to Explosive Upward Throw

Vertical Squat Jump and Throw

Stability Knee Drive

Overhead Throw to Turn and Chase

Alternating Start Leg Throws

Double Squat Jump to Throw

Vertical Squat Jump and Throw

Med Ball Sit Up to Stand Up

Glute Bridge Exercises

ASSA Glute Bridge Exercises

“Glute Bridge exercises / variations to increase your hip strength and stability for explosive horizontal thrust”
– Ranell Hobson, Director of Coaching, ASSA.

Glute Bridges with Isometric Hold

Walking Glute Bridges

Glute Bridge with Heel Walkouts

Donkey Kicks

Fire Hydrants

Core Exercises

ASSA Core Exercises

“The Core includes the shoulder girdle, pelvic girdle (hips) and everything in between (back and front). A strong Core is vital for athletic performance”
– Ranell Hobson, Director of Coaching, ASSA.

Dead Bug with Progressions

Sky Diver with Progressions

Helicopters

Multi-Directional Speed Exercises

Multi-Directional Speed Drills

“Multidirectional Speed requires athletic properties of Strength, Power, Mobility and Stability. Technical competency in Change of Direction tasks are required to position the body for appropriate muscle activation and force production to drive the athlete explosively toward their target. Athletes also require skill in defensive manoeuvrability and readiness tasks which enable constant adaptation within reactive unpredictable sporting environments.”
– Ranell Hobson, Director of Coaching, ASSA.

Side shuffle to Return Sprint