Video Archive
Core training using a fitball
See main article for detailed description and explanation of exercises seen in this video.
Core training: strengthening the back and abdominal muscles
Your core (back and abdominal muscles) are key to optimum sports performance. This area acts as a transmission, allowing your limbs to exert maximum force and power. A weak core can lead to reduced sports performance, as it may not allow you to direct all the power you’re generating where you need – through the track, for example, if you are a sprinter.
Circuit training: speed test
Circuits are not traditionally associated with the development of speed or skill. They tend to be viewed as ways to develop strength endurance and foundation fitness, upon which more specific sports fitness can be built as the playing/competition season approaches.
Rowing training- constructing a workout
Constructing a Rowing Circuit
Plyometric Training: Two-footed Landing Drop (Depth) Jump
The drop or depth jump is a ‘plyometric’ exercise. It’s designed like other similar dynamic exercises to boost the power output of your muscles (and in particular their fast twitch fibre).
Knee Injuries - Prevention and Treatment PHASE 4 (Functional Power and Agility)
Phase 4
7. One legged hopping on trampoline
7b. One legged squats on trampoline
8. Dynamic jumps onto trampoline
Alternate legs for this exercise and land flat footed.
14. Squat push with medicine ball
Knee Injuries - Prevention and Treatment PHASE 3 (Functional Strength)
Phase 3:
4. Regular squats
Perform triple flexion of the hip, knee and ankle. Lightly brace abdominals and keep neutral spine. Ensure knees do not over shoot toes. Perform 10-12 repititions.
4b. One legged squats
Perform a regular squat on one leg. Ensure you do not lower yourself down too low and focus on something straight ahead.
Knee Injuries - Prevention and Treatment PHASE 2 (Static dynamic and reactive stabilization)
Knee - Patellofemoral Pain Syndrome, Patella tendonitis, MCL injury, ACL injury, LCL injury, Runners knee.
Phase 2:
1. Reverse curl with Swiss ball
Developing agility for perfect technique
Agility is crucial for all sports and is a derivative of speed, power and skill. Increased speed and power will boost your ability to express agility, while the mastery of perfect technique will make for world beating performance.
Circuit Training: how to increase speed (Sprint-specific example)
Pilates for Running with Caroline Sandry
In this video TV presenter, personal trainer and Pilates expert Caroline Sandry takes you through a number of Pilates exercises that are of specific benefit to runners. The exercises will strengthen and stretch areas prone to tightness and injury among runners of all speeds, distances and ages.
Women's barbell row
The barbell row is an important exercise for the upper back.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Using safety gear in the gym
Use the safety gear that is on quality equipment
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Women's barbell curl
The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Women's barbell bench press
The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Women's back extension
The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength. Plus it feels great after completing a set of heavy dead lifts or squats.
Women's alternating and normal hammer curl
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Women's cat and camel
It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.
Women's dumbbell bench press
The dumbbell bench press is a fine alternative to the barbell version of the exercise. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.
Women's barbell military press
The barbell military press has no peer amongst other upper body shoulder exercises.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. Coaches can use this drill to teach correct sprinting mechanics and body position for acceleration.
Wrist Wraps
Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Women's stiff leg dead lift
The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.
Women's non supported dumbbell row
Developing the upper and lower back will mean doing rows of all forms.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Women's dumbbell standing calf raise
Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.
Women's dumbbell military press
The dumbbell military press is a fine exercise for women who desire strong triceps.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The military press
The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The non supported dumbbell row
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The Low Chest Bench Press Position
The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.
The Lifting Belt
Several different lifting belts shown and explained.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The High Bar Bench Press Position
The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached.
The Hammer Curl
The hammer curl is a staple in many lifters gym bag of muscle exercises.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The Gironda Curl
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
The Barbell Curl
The barbell curl is universally recognized as one of the main bicep building exercises.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
Standing Calf
The standing calf exercise is common in well thought out programs.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The Non supported Spider Curl
The spider curl is another variation of the barbell curl.
This video was contributed by a PP Online user and does not necessarily reflect the views of Peak Performance. If you like - or disagree with - this video, please leave a comment. Or why not submit your own video?
The Pendulum Shoulder Exercise
The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.
Under the leg rope pulls
The under the legs low rope pull is a great exercise for your shoulders, not only does it feel good doing them but the benefits are also there in the way of improved shoulder health and increased power production.
