Boost Your Flexibility: Active Isolated Stretching Techniques for Athletes
Boost Your Athletic Game
Custom Training Plans
Want to up your game? Personalized training plans are the way to go. By tweaking workouts to fit your needs, you can zero in on what matters most—whether it’s speed, strength, agility, or flexibility.
At Acceleration Australia, we craft custom programs to help you hit your peak. Whether you’re just starting out or you’re a seasoned pro, our plans are designed to meet your goals, be it sports performance or rehab. Here’s what we focus on:
- Speed
- Agility
- Conditioning
- Strength
- Power
- Flexibility
Since 2000, we’ve been helping athletes reach their best. Our programs follow the US college athlete model, focusing on speed, agility, conditioning, strength, power, and flexibility (Acceleration Australia).
Our experienced coaches kick things off with specific tests—measuring movement patterns, flexibility, vertical jump, power, and speed. These assessments help us build a plan that’s just right for you.
Tailored Strength Training
Strength training is a must for any athlete. Personalized strength programs help build muscle strength and power, key for boosting performance. At Acceleration Australia, we create strength plans that fit each athlete’s unique needs.
Here’s what we include in our strength training programs:
- Motor unit recruitment training
- Inter-muscular coordination drills
- Intra-muscular coordination exercises
- Strength-endurance development
- Power-endurance optimization
- Absolute strength development
- Relative strength optimization
By focusing on these areas, athletes can see big gains in muscle strength, power, and endurance. Our programs help you move faster, jump higher, and get stronger in your sport.
We also offer advanced performance coaching with techniques like eccentric overload training, concentric power development, and isometric strength positioning. These methods ensure you get a well-rounded workout that covers all bases.
Want to learn more about performance-boosting techniques? Check out our articles on ballistic training methods and visuomotor reaction training.
Boost Your Game with Performance Coaching
Get Faster and More Agile
Acceleration Australia has been helping athletes of all ages get faster, stronger, and more agile since 2000. Inspired by the US college athlete training model, our programs are designed to boost your speed, agility, conditioning, strength, power, and flexibility. Our coaches are here to help you move quicker, jump higher, and get stronger in your sport.
For agility and speed, our programs include:
- Linear Speed Progression: This focuses on improving your straight-line speed with better techniques and strength training.
- Multidirectional Acceleration Drills: Perfect for sports that need quick direction changes, these drills help you accelerate in all directions.
- Deceleration Technique: Learn how to slow down effectively to avoid injuries and boost performance.
We also offer a Speed Camp to help you run faster in any sport. Enrollments are open for June/July 2024 (Acceleration Australia).
| Program Feature | Benefit |
|---|---|
| Linear Speed Progression | Boosts straight-line speed |
| Multidirectional Acceleration Drills | Improves quick directional changes |
| Deceleration Technique | Prevents injuries and enhances performance |
For more details, check out our article on overspeed training protocols.
Build Power and Conditioning
Power and conditioning are key to athletic success. At Acceleration Australia, we offer personalized programs to take your performance to the next level. Our experienced coaches create goal-specific programs based on tests that measure movement patterns, flexibility, vertical jump, power, and speed.
Key elements of our power and conditioning programs include:
- Plyometric Progression: Exercises like depth jumps and box jumps to boost explosive power.
- Eccentric Overload Training: Focuses on the lengthening phase of muscle contractions to build strength.
- Isometric Strength: Improves muscle stability and strength through static holds.
| Training Technique | Focus Area |
|---|---|
| Plyometric Progression | Explosive power |
| Eccentric Overload Training | Muscle strength |
| Isometric Strength | Muscle stability |
For more tips and techniques, explore our articles on ballistic training methods and sensorimotor training.
With certified coaches at Acceleration Australia, you can see real improvements in agility, speed, power, and conditioning, making you a better athlete overall.
Injury Prevention and Recovery Strategies
Keeping injuries at bay and bouncing back quickly is key to staying on top of your game. Let’s chat about how trigger point therapy and smart rehab techniques can help.
Trigger Point Therapy Benefits
Trigger point therapy is all about pressing on those tight spots in your muscles. Here’s how it can help athletes:
- Loosening Up Muscles: Pressing on trigger points can untangle those muscle knots, making you more flexible and less tense.
- Boosting Blood Flow: Better blood flow means faster healing and less swelling.
- Upping Your Game: Doing trigger point therapy before and after you compete can give your performance a real boost.
To keep injuries at bay, mix in some myofascial release methods and dynamic joint mobilization into your routine.
Sports Injury Rehab Techniques
Getting back on your feet after an injury is all about the right rehab. Here’s how to tackle some common sports injuries:
- Ankle Sprains: Work on strengthening exercises, balance drills, and proprioceptive neuromuscular facilitation to get your ankle back in shape.
- Osgood-Schlatter Disease: Stretch those quads and hamstrings, and use soft tissue pliability techniques to ease the pain.
- Knee Tendonitis: Strengthen the muscles around your knee and try neuromuscular re-education to cut down on pain and boost function.
- ACL Tears: After surgery, focus on motor unit recruitment training and movement pattern correction to get your knee stable again.
| Injury Type | Rehab Techniques |
|---|---|
| Ankle Sprains | Strengthening exercises, balance training, proprioceptive neuromuscular facilitation |
| Osgood-Schlatter Disease | Stretching quads and hamstrings, soft tissue pliability techniques |
| Knee Tendonitis | Strengthening knee muscles, neuromuscular re-education |
| ACL Tears | Post-surgery rehab, motor unit recruitment training, movement pattern correction |
Adding these techniques to your training can help you dodge injuries and bounce back faster. For more tips, check out our articles on movement pattern correction and neuromuscular re-education.
Specialized Training Offerings
Speed Camp and Teenage Workout Program
Want to run faster? Who doesn’t! Acceleration Australia’s Speed Camp is here to help you boost your running speed for any sport. This camp zeroes in on improving how quickly you get off the mark, your top speed, and your overall running form. Sign up now for the Speed Camp happening in June/July 2024 (Acceleration Australia).
Got a teen who’s all about getting stronger and more powerful? The Teenage Workout Program is perfect for them. It’s designed just for teenagers, giving them structured workouts to up their game. Enrollment is open for the school holidays in June/July 2024.
| Program | Focus | Enrollment Period |
|---|---|---|
| Speed Camp | Running Speed | June/July 2024 |
| Teenage Workout Program | Strength and Power | June/July 2024 |
1on1 Personal Training Sessions
Want to get the most out of your workouts? Personalized training sessions with Acceleration Australia can make a huge difference. They offer 1on1 or 1on2 training sessions, tailored to your goals. You can book these for either 45 or 60 minutes at their Auchenflower or Chandler locations.
You’ve got plenty of options to fit these sessions into your schedule. They’re available Monday to Friday from 8:00 am to 3:30 pm and 6:00 pm to 9:00 pm, and on Saturdays starting from 9:00 am. This one-on-one attention ensures you get the guidance you need to step up your game.
| Session Type | Duration | Availability |
|---|---|---|
| 1on1 Training | 45 or 60 mins | Mon-Fri: 8:00 am – 3:30 pm, 6:00 pm – 9:00 pm; Sat: from 9:00 am |
| 1on2 Training | 45 or 60 mins | Mon-Fri: 8:00 am – 3:30 pm, 6:00 pm – 9:00 pm; Sat: from 9:00 am |
For more info on training techniques and what’s on offer, check out these specialized programs: linear speed progression, resisted movement exercises, and plyometric progression design.
