The Mind Your Body Show

In this episode, we dive into the importance of fatigue monitoring and how athletes can track their fatigue levels to enhance training outcomes and recovery. Fatigue management is crucial for any athlete aiming to avoid burnout and reach their performance peak. We cover seven effective techniques to keep tabs on fatigue and learn how to adjust training loads for the best results.
   Why Fatigue Monitoring Matters:
 Understanding how your body is responding to training helps prevent overtraining, reduce injury risk, and optimise recovery. Learn to listen to what your body is telling you!   7 Key Fatigue Monitoring Techniques:
 1. Rate of Perceived Exertion (RPE): Use a scale of 1-10 to rate how intense your training feels.
 2. Heart Rate Variability (HRV): Track changes in your heartbeat to assess recovery and readiness.
 3. Resting Heart Rate (RHR): Check your resting heart rate; sudden spikes can indicate fatigue.
 4. Sleep Quality & Quantity: Focus on both the amount and quality of your sleep as indicators of recovery.
 5. Mood & Motivation Tracking: Daily changes in mood and motivation can reflect your body’s readiness.
 6. Blood Markers: Periodic testing of markers like iron and inflammation levels can provide deeper health insights.
 7. Training Logs: Record your sessions, intensity, and energy levels to spot trends over time.
   How to Use Fatigue Monitoring:
 Adjust your training program based on the feedback from these indicators to achieve better performance, prevent overtraining, and ensure adequate recovery.
   Ready to take your training further? Check out my FootyFit program for a professionally designed, high-performance coaching experience for female footballers: https://www.jacobandre.com/footyfit-enrolment  Connect with me on Instagram for daily training tips, resources, and inspiration: https://instagram.com/australianrunningcoach    Thank you for tuning in! Remember to monitor your fatigue and train smart to reach your best performance. Be sure to subscribe, and stay tuned for more training tips in our next episode!

In this episode, we’re diving into the power of the Reactive Strength Index (RSI) and why it’s a game-changer for athletes looking to boost explosiveness. RSI measures an athlete’s ability to quickly transition from absorbing force to generating it—a key component in sports requiring speed, power, and agility. Tune in to learn how RSI can help you enhance your performance, reduce injury risk, and unlock greater efficiency in your movements!   Key Points Covered:   - What is RSI?    RSI measures how quickly muscles switch from eccentric (lengthening) to concentric (shortening) actions, crucial for explosive movements like jumping and sprinting.   - Why is RSI Important?    A high RSI is linked to improved power output, greater movement efficiency, and reduced injury risk—ideal for sports that demand fast, explosive actions.   - How to Measure RSI:    We break down the RSI calculation (Jump Height / Ground Contact Time) and explain how it’s tested, typically through drop jumps.   - Top Training Methods to Improve RSI:    Practical training tips include plyometric exercises, eccentric training, and speed-strength work—all designed to maximise your RSI for peak athletic performance.   Take Your Training Further:   If you’re ready to elevate your game, check out these resources:   - FootyFit: https://www.jacobandre.com/footyfit-enrolment     Perfect for female Australian Rules footballers, FootyFit combines high-performance online coaching with specialised training to help you maximise strength, power, and injury prevention.   - Running Mechanics 101 Course: https://www.jacobandre.com/offers/SA3dJi8R/checkout     This course covers everything from stride mechanics to running drills, helping you optimise your form and boost running efficiency.   Connect with Me:   Stay connected and follow along for more training tips and updates!  📲 Instagram: https://instagram.com/australianrunningcoach    Thanks for tuning in—let’s keep building that explosive power!

In this episode of The Women's Footy Podcast, Jacob sits down with Bella Boyd and discusses Bella's active involvement in various sports, including netball and football. Bella provided insights into her training regimen and the positive influence of the FootyFit program on her performance in different sports. She also shared her football journey, from playing in different leagues to winning a premiership with the Southport Sharks. Bella elaborated on her experiences in the NTFL, QAFLW, and Cairns AFLW leagues, highlighting the varying levels of competition and skill across these different environments.   Jacob and Bella engaged in a comprehensive discussion about the FootyFit program, addressing its versatility in catering to various football-related goals, from professional aspirations to general fitness improvement. They emphasized the significance of strength training in enhancing on-field performance, agility, skill development, and injury prevention, drawing from personal experiences and testimonials. Additionally, they highlighted the program's impact on recovery and readiness for training sessions, underscoring its holistic approach to football training and conditioning.   Jacob and Bella also covered topics such as lower leg strengthening exercises, managing training load and recovery, and the demanding nature of footy. Jacob discussed the crucial role of lower leg strengthening exercises, highlighting the significance of pogos for strengthening tendons and supporting the ankles. Bella shared her positive experience with integrating pogos into her routine, noting the improvement in her shin splints. Jacob also introduced the tibialis posterior as another muscle to target for lower leg strengthening, emphasizing the importance of addressing all key muscles in the lower leg. The discussion underscored the value of incorporating these exercises for injury prevention and overall lower leg support.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast,  Jacob discusses the importance of proper warm-up and cool-down strategies in training sessions. He emphasized the significance of incorporating prehab exercises, walking stretches, and dynamic movements into the warm-up routine to enhance performance and prevent injuries. Jacob also provided detailed insights into the integration of pogos and running mechanics drills into both strength and conditioning sessions, highlighting their benefits in reinforcing proper foot placement, ankle strength, and core bracing.   Jacob also discussed the importance of hydration and recovery strategies following physical activity, particularly in hot and humid conditions. He recommended replenishing the body with one liter of water per hour for each kilogram of weight lost during the activity and combining gentle movement, adequate hydration, and ice baths for effective post-activity recovery. Throughout the meeting, he stressed the need for coordination and practice to master complex movements and maintain proper form and technique throughout exercises.   Jacob provided comprehensive insights into the key components of a proper warm-up and cool-down routine, as well as the benefits of incorporating pogos and running mechanics drills into training sessions. Jacob’s emphasis on hydration and recovery strategies also highlighted the importance of taking care of the body to optimize performance and minimize the risk of injuries.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

  In this episode of The Women's Footy Podcast,  Jacob and Jemma discussed the school sports day, Jemma's football journey, and her involvement with the NT representative side. Jemma shared personal insights into her experiences playing for various clubs, the significance of her daughter in her football career, and the sense of community and support she has found through the sport.   Jemma credits the FootyFit program for significantly improving her game. The program’s tailored strength and conditioning regimen helped her increase stamina and resilience, crucial for her midfield role where she often plays extensive minutes. Jacob and Jemma also touched on the technical aspects of recording a podcast. Overall, the meeting provided insights into Jemma's personal and professional growth within the football community.    The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

  In this episode of The Women's Footy Podcast,  Jacob discussed the intricacies of incorporating strength training into the weekly routine for football players. Jacob distinguished between development and mature athletes, outlining specific programs and exercises tailored for each category.   Jacob emphasized the importance of physical competency and experience in the gym, and provided detailed insights into the structure of the mature athlete program, including the pre-season mesocycles and specific days allocated for weight training. Jacob discussed the importance of timing the lower body lifting day to allow for adequate rest before game day and provided guidance on training frequency. Jacob concluded by inviting questions and expressing willingness to provide further depth on the topic in a podcast episode.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast,  Jacob sits down with Graham Tuttle and they emphasized the need for intentional movement and muscle activation to keep the tissue healthy and pliable, cautioning against relying solely on passive methods like massage and stretching. Jacob also discussed the need for a well-rounded approach to movement, including strength training and intentional movement patterns, to ensure a healthy and connected body.   Jacob and Graham discussed their experiences with blogging and podcasting. Jacob and Graham shared their passion for writing and connecting with people through their creative endeavors, while also reflecting on the upcoming jujitsu competition and the mindset they maintain to approach it with enjoyment and humility. The conversation showcased their shared enthusiasm for their respective interests and the importance of finding fulfillment in their pursuits.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

  In this episode of The Women's Footy Podcast,  Jacob delves into the topic of building endurance, highlighting swimming as his top recommendation based on his personal experience. Jacob emphasizes the importance of swimming for cardiovascular health and shares a personal anecdote about incorporating swimming into his own training routine.   Jacob gradually increased his swimming routine over a three-month period, starting with four laps and progressing to ten laps with breaks in between. He noticed improvements in his aerobic endurance, as evidenced by his performance on the beep test, where he achieved a significant increase in his score. This improvement coincided with an article he read about the benefits of swim training for runners, which explained how swimming compresses the body in water, aiding in endurance building.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

  In this episode of The Women's Footy Podcast,  Jacob sit down with John, a former chiropractor who made a significant career shift during the COVID-19 pandemic. John shares his journey from traditional chiropractic practice to becoming a social media influencer in the wellness space.   John began his chiropractic career in 2010 at a large corporate chiropractic firm focused on holistic bodywork and exercise, akin to physical therapy, rather than traditional chiropractic techniques. Adapting to COVID-19 Challenges: When the pandemic hit, John practice faced a downturn. Determined to reach his patients, he learned video editing and leveraged social media to connect with a broader audience. Transition to Los Angeles: John was encouraged by his wife's friend, and interviewed at Unbreakable, a renowned gym in Los Angeles owned by Jay Glazer, he secured a role.   John discusses his experience starting on Instagram, initially as a podcast promotion tool, evolving into a platform to share valuable content amidst the challenges of creating authentic and meaningful posts. "The Anatomy of Therapy," John shares insights on producing over a hundred episodes and the challenges of balancing a busy schedule.   John shares candid experiences and valuable advice on adapting to career transitions, embracing social media, and maintaining authenticity in content creation.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob delves into the importance of strength as the foundation for improving speed and explosiveness on the field. He uses the analogy of the chicken and the egg to illustrate that, similarly, strength precedes conditioning in the realm of strength and conditioning. Jacob emphasizes the common mistake of prioritizing conditioning over strength training, highlighting the need for a balanced approach that prioritizes building strength first.   Jacob expresses frustration with individuals who solely focus on conditioning without considering the importance of strength training. He observes athletes engaging in various conditioning exercises such as running, sprinting, and plyometrics, neglecting the foundational aspect of strength. According to Jacob, these individuals fail to recognize that strength is essential for enhancing athletic performance and should be prioritized in training programs.   In conclusion, Jacob underscores the significance of prioritizing strength training to improve speed and explosiveness on the field. He emphasizes that strength serves as the cornerstone for athletic performance and urges athletes to incorporate strength-building exercises into their training regimens to achieve optimal results. By highlighting the importance of strength as the foundation for athletic development, Jacob provides valuable insights into effective training strategies for enhancing performance.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob sits down with Ben Stanley and they discuss the evolution of Ben’s Instagram page, Enhanced Football, which initially aimed to educate followers on kicking techniques and fundamental AFL skills. Over time, the page expanded to include video analysis and engagement with the global AFL community, fostering interactions with individuals from diverse backgrounds, including Australia, Japan, and the USA. Ben expresses excitement about the growth of Australian rules football beyond Australia, highlighting the emergence of leagues in countries like Ireland, the UK, and the USA, driven by expatriates and newfound interest sparked by social media exposure.   Jacob and Ben delved into the intricacies of kicking technique in Australian rules football, emphasising the importance of proper ball grip and hand positioning for optimal control and accuracy. Ben notes the challenges faced by athletes transitioning from sports involving round balls, such as Gaelic football, and discusses varying grip styles among players. Ben also previews the development of Enhanced Coach, an app aimed at enhancing technique analysis for various sports, including Australian rules football and sprinting. The app seeks to provide users with comprehensive tools for skill improvement and comparison with elite athletes, offering personalised insights and feedback.   Furthermore, Ben reflected on his personal journey with Australian rules football, recounting his transition from Victoria to Queensland and his early struggles to find a foothold in a rugby-dominated sports culture. Despite initial obstacles, Ben's passion for football persevered, leading to his representation of Queensland in junior competitions and witnessing the growth of the sport in his adopted state. He highlights the increasing popularity of Australian rules football in Queensland, particularly among young people, underscoring the positive impact of grassroots initiatives and community engagement in fostering its expansion.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob discussed what specific strength exercises you should do for your position. Jacob approached this topic from the perspective of the 40 Fit program.   Jacob gives a quick overview of his background. He has a double degree in sports science and teaching from university. Additionally, Jacob pursued further education by completing a graduate diploma in psychology. In terms of practical experience, Jacob has been heavily involved in strength and conditioning. He received recognized prior learning (RPL) to complete his level one strength and conditioning course through the Australian Strength and Conditioning Association (ASCA).   Jacob’s professional journey led him to work at the Northern Territory Institute of Sport, where he held various roles, including consultant, employee, and casual staff member. One of his key responsibilities involved managing and facilitating the research project Movement. This initiative aimed to develop physical competence, also known as physical literacy, in young children. The goal was to ensure that children were proficient in various physical skills, laying a solid foundation for their teenage years. This became crucial as he observed that teenagers born between 2000 and 2005 were lacking physical competency as they entered their teenage years.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers:https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast, Jacob sits down with Richmond AFLW strength and conditioning coach, Jarrad Kay.   Jacob and Jarrad discussed a range of topics related to sports and fitness. They talked about Jarrad's involvement in the Speed Project, and his work as an S&C coach at Richmond Football Club's AFLW team.   Jarrad provided insights into implementing a leaderboard system and driving competition in strength and conditioning programs, based on his experience at St Kilda. He emphasised the importance of availability and energy in the gym, and shared his inspiration to work in high performance, citing his interest in the rehab process after experiencing ACL injuries.   Jacob and Jarrad also discussed their experiences with various training programs and the impact of injury prevention strategies on the performance of female athletes. They emphasised the importance of transparency and collaboration in creating effective training programs, highlighting the need for feedback from athletes, coaches, and support staff. Additionally, they addressed common misconceptions about strength and conditioning for female athletes, emphasising that female athletes can achieve comparable strength and power levels to male athletes. Jarrad led a discussion on the implementation of strength standards for female athletes, highlighting the use of NORD scores for readiness assessment and force development.   Jarrad provided a comprehensive overview of the planning process for lower body training days, emphasising the need to avoid overloading athletes and allowing for adequate recovery and adaptation. He outlined a detailed schedule, suggesting specific activities for each day, such as incorporating max speed work on Mondays and allowing for recovery or upper body sessions on Tuesdays. Jarrad stressed the importance of meticulous planning, including distance, intensity, and volume of activities, particularly for return to sport or rehab athletes, to gradually build them up over time. He also provided insights into the monitoring of player readiness and performance, emphasising the use of key indicators such as counter-movement jump, Nordic scores, and daily wellness assessments.   The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook 

In this episode of The Women's Footy Podcast Jacob sits down with Adelaide Crows AFLW High Performance Manager, Jordan Sellar.   Jordan and Jacob discussed various topics, including updates on their work with AFL men and women's teams and the challenges faced by female athletes in accessing strength and conditioning programs. They also explored the theme of mental resilience and its impact on physical performance, the significance of nutrition in enhancing performance, and the physical tests employed to assess an athlete's speed and power.   Additionally, they discussed recovery and rest strategies to optimise performance and minimise the risk of injury, and innovative approaches adopted in the AFL and AFLW programs. Jordan and Jacob highlighted the remarkable evolution of the AFLW program at Adelaide Crows, shedding light on the team's journey from its early seasons to becoming the most successful women's football team in the history of AFLW. They emphasised the pivotal role of individuals like Phil Harper and Chelsea Randall in shaping the team's culture and success.   Jordan also shared his personal journey into Australian Rules football and the strength and conditioning coaching role, highlighting the importance of seizing opportunities and building and maintaining relationships in the industry. Jordan provided a comprehensive overview of the innovative approaches adopted in the AFL and AFLW programs, underscoring the rigorous vetting process for technologies and techniques to ensure their purpose and effectiveness. He offered detailed advice to young female footballers aspiring to join the AFLW, focusing on the development of skill execution, speed, and power output as key factors for catching the eye of recruiters.   Furthermore, the discussion between Jacob and Jordan delved into the priority of skills and fitness in football development, with an emphasis on footy fundamentals and physical preparation. The conversation also touched upon the significance of culture in the success of women's football teams, highlighting the role of leadership and the maintenance of high standards in fostering a positive environment.   Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook   Join the FootyFitFam Channel on Instagram: https://www.instagram.com/jacob_andreae 

In this episode of Women's Footy Podcast, Jacob discussed the importance of nutrition for athletes' performance and overall well-being. He emphasized the need for consistent healthy eating habits and provided comprehensive dietary guidelines tailored for athletes, including the significance of incorporating high-quality protein, colorful vegetables, and healthy fats into their meals.   Jacob also discussed the impact of fasting on performance and its relevance to game day, providing insights into the method of fasting and its potential impact on athletes' performance. He concluded by providing specific meal timing recommendations for game day and advising individuals to seek personalized advice from a qualified dietitian or nutritionist for specific needs.   If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!   DOWNLOAD MY FREE EBOOK: Strength and Conditioning 101 for Female Footballers. Get instant access here: https://www.jacobandreae.com/female-footballers-ebook   Want more? Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify

In this episode of Women's Footy Podcast Jacob discussed hydration for game day. Jacob emphasized on the importance of hydration and its impact on cellular function and energy production. He highlighted that our body's cells, primarily composed of water, function optimally when hydrated, especially in the mitochondria where ATP (adenosine triphosphate) is produced for short bursts of energy. Jacob noted the tendency of footballers in hot and humid conditions to be dehydrated post-game.   Jacob implemented a routine of weighing players in and out before and after games, considering that one liter of water is approximately equivalent to one kilogram. This approach aimed to monitor and ensure proper hydration levels among footballers, recognizing the correlation between hydration, cellular function, and overall energy levels.   If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!   DOWNLOAD MY FREE EBOOK: Strength and Conditioning 101 for Female Footballers. Get instant access here: https://www.jacobandreae.com/female-footballers-ebook Want more? Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify

In this episode of Women’s Footy Podcast Jacob and Eliza discussed her role as a strength and conditioning coach at Richmond with the AFLW side, detailing the unique aspects of her role and the challenges faced by the team in the previous season. The discussion also touched on the intricacies of pre-season and in-season training for AFLW, including monitoring athlete wellness and fatigue.   Eliza Morrison shared her diverse career journey, from working in cricket in Darwin to playing VFLW in Melbourne and pursuing a PhD in cricket data. She also reflected on her career progression, starting with her dream job at Tennis Australia and her decision to move to Geelong as a footy analyst. Additionally, she discussed her athletic journey, from basketball, to running, to playing footy, and her future aspirations.   Jacob and Eliza engaged in a discussion about their experiences and preferences in working with women in strength and conditioning programs, with a focus on program development and client engagement. They also discussed planning training sessions, particularly focusing on merging speed and agility sessions for in-season training.   If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!   Connect with Eliza:  Instagram: https://www.instagram.com/_elizamorrison   Want more?   Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify

In this question and answer section  on The Women's Footy Podcast, Christy inquired about hydration. Christy asked the challenges of hydrating before a game, especially in a location like Darwin. She asked Jacob to shed some light on the best practices?   Jacob said the key is not to leave it until the last minute. If you are dehydrated on game day, you are already at a disadvantage. Hydration should be a consistent practice throughout the week.   Jacob mentioned that water is essential. It is the foundation. He said he would recommend sticking with water as a primary source. Jacob highlighted the need to pay attention to your body's signals and act accordingly. Listen to your body and adjust your intake accordingly. Maintaining chronic hydration is key for optimal performance.   If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!    Connect with Christy: Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==   Want more? Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify

In this question and answer section  on The Women's Footy Podcast, Christy inquired about Jacob's approach to post-game recovery versus pre-game preparation. Jacob delved into the concept of priming, specifically focusing on Central Nervous System (CNS) sessions.   Priming, as Jacob explained, involves neural activation rather than intense muscle engagement. To explore this further, he recommended researching "priming for athletic performance." Despite the common advice to avoid leg workouts on Fridays, Jacob suggested incorporating a CNS or priming session on that day.Research indicates that such sessions, conducted anywhere from a few hours to 24 hours before a game, can significantly benefit athletic performance. Jacob emphasized the importance of firing up the nervous system, noting that neglecting this step might lead to a decline in performance.   For those aiming to peak for a specific event, like a grand final, Jacob highlighted the potential downside of keeping athletes off their legs for too long, resulting in sluggishness. To counteract this, a well-timed priming session around 24 hours before the event is recommended, especially for footballers. The conversation sheds light on the intricacies of athletic preparation, emphasizing the role of neural priming in optimizing performance before crucial events.    If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!    Connect with Christy: Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==   Want more? Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify

In this question and answer section  on The Women's Footy Podcast, Jacob chats with Christy “CJ” Landwehr, Christy asked how athletes can split in-season training, especially focusing on balancing gym and field workouts. Jacob highlights the need for customized training plans based on individual experience and competence in fundamental movements.   Jacob talked about Developmental athletes, a simple program entails three days weekly weightlifting sessions: one full-body, one upper, and one lower body day. Mature athletes should engage in a four days weekly weightlifting routine, even during the pre-season and in-season, split between upper body compound lift day, lower body compound lift day, upper body accessory day and lower body accessory day.   Jacob said If any sessions must be dropped due to fatigue or other factors, the priority should be maintaining the compound lift sessions, particularly the Wednesday lower body day. The least crucial session to retain is the upper body accessory day. Through these guidelines, an athlete can balance their in-week training efficiently, ensuring they target the necessary areas without overtraining.   If you enjoyed this episode, we’d love to hear about it and know what your biggest takeaway was. Take a screenshot of you listening on your device, post it to your Instagram Stories and tag us, @Jacob_Andreae   Thank you so much for checking out this episode of The Women’s Footy Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts. This helps us to share our message and continue to deliver high-quality health and fitness information for you and others!    Connect with Christy: Instagram: https://instagram.com/christyjlandwehr?igshid=MmVlMjlkMTBhMg==   Want more? Connect with me on Instagram & Facebook for behind-the-scenes footage! Tune in {and subscribe} on your favourite platform: YouTube Apple Podcasts Spotify