senior local footballers can enhance their playing career. So enjoy playing football for longer with strengthy and dishy in principles and methods. So if you're a footballer or perhaps you used to play the game, you were sick of getting injured and you want to get back to playing at your local club, then this is the video for you. If you're listening to us live either on TikTok or on YouTube, make sure to hit the comment section below and I'm more than happy to answer your questions. But we'll get straight into it. I've broken this into three key sections for senior footballers. Number one, like all of our programs, we want to focus on developing resilience as it's a chaotic and demanding game. So build resilience up throughout your body so you physically can handle the demands and lower the or help mitigate the risk of injuries, particularly for senior athletes is generally the calves, hamstrings tend to let you down. So we'll focus on some strength exercises and some examples that you can do to focus on that. We want to try and develop resilience in the gym but more importantly also in the field. And then thirdly, we want to work on recovery practices that you can do to maximize your body's ability to mentally and physically recover from the game and lead into preparation for the next game. So we'll start with pre-season, some of your big rocks. I would recommend if you've been playing for a long period of time over 10 years and you're playing local football from a motivation point of view, start your pre-season in January in terms of when you start getting back to the club. So November and December is where you're still in off season, you're following a conditioning program and a strength program much like our online program, which you can join for free on a 14 day trial. We're getting two to three runs in a week, a speed run and endurance run and a mix, a fizz run where you're getting a little bit of everything with the agility, you're getting instant keihin loads, but you're doing it on your own schedule around your work life. You've got time for other things and that's really important for a mental point of view, you start in that pre-season in January. So when you start, you're fresh, you're motivated and you're really ready to go. But more importantly, you haven't done nothing, you've done some good work over November, December. So you're ready to get straight into the pre-season training. So that's important. Tip number two from a field point of view. Once you start that January, so let's say it's around Australia day weekend, mid to late January, you want to make sure you complete 80% of the training sessions as research shows. You're far less likely to get a injury when athlete's complete 80% of training sessions over a period of time. So complete, 80% of training sessions really important to be able to build up resilience, build robustness going into the season, which typically will start for most senior footballs around April. Then from there, play one to two practice matches. So you might play first practice match in March, have a week off and then play another one, then a week off going into round one. I wouldn't play more than two, just from a general low point of view and motivation point of view. And then look at resting yourself every eight to ten weeks. Don't necessarily have to do this. But if your body is showing signs or you're mentally showing signs of low concentration and fatigue and burnout for a mental point of view or physically, your body's just not recovering as well from games. Give yourself a break after 10 weeks. I think Jolene Football Club did that really well with their senior athletes last year from an AFL example, where they use the bi-weeks to bank some recovery in for their senior athletes. And it just helps prolong the energy of the athletes come September. So that's really important from a performance point of view, but also to take the load off your joints, your feet, your knees, and your lower back and shoulders. Lastly, as well from a flow point of view in season, your first session of the week, the Tuesday session should be a flush run. So you're just working on active recovery, getting some right movement into the body. Your body still, it's particularly if you play it on sat day, your body still potentially at a point of recovery mode. So you're at risk if you sprinted, or you did any heavy fatigue work of doing a soft tissue injury. So while you're in that early window up to 72 hours, 200 hours from the game, I'd focus on just working on restorative movement, recovery, bit of skill acquisition, tactical stuff. And then on Thursdays, where you want the intensity to help prime you for the upcoming game, so hitting speed. So from a flow point of view, recovery focus on recovery early in the week and take it relatively light. But then go hard on Thursdays and attack a couple of drills at above match intensity and make sure you're hitting from a hamstring point of view, around 90% of your max velocity, terms of sprint speed. From a strength point of view, posterior change really important. So developing hamstring lengthening, is strengthening. So I want to make sure we've maintained good eccentric strength with your hamstrings, with Nordic's remaining and deadlifts. And also doing some uni-laterworks, a single leg strength from a stability point of view with your foot and hip, really working on building integrity around the foot. And the hip, as we know, as I mentioned before, calf injuries and hamstring injuries are a high risk as you get older. So I want to make sure that your calf complex and your hip, as well as trunk, are working really well together. So things like bulgaring, split squats, single leg RDLs and Copenhagen's for growing strength will be really, really important. Typically in the gym, we'll leave the calves alone unless you've got a deficiency that has been a past problem. So I would typically leave the calves alone, save your calf, loading and resilience work on field with the running as they do a lot of work. But if you've got an Achilles issue, obviously you want to be doing some isometric work and strength work to be able to keep you Achilles tend up at the inner good spot. And if you're going through a deficiency between either side, your inner past injury, then there could be value in doing some seated calf rays or standing calf rays strength work. Typically, we'll leave the endurance for the running. From a lifestyle point of view, manage your alcohol intake. As you know, it's inflammatory. So typically, obviously games are on weekends where your body's just done the biggest load. The work I'm going to tell you not to drink, of course, you're playing for fun and you're going to have a drink with your mates after the game. But just be mindful of drinking a copier amount of alcohol straight after the game because that's when the body is in this biggest state of recovery. So if you can sparingly drink after the game and save your drinks maybe early in the week on the Monday, Tuesday, perhaps that will put you in good stead to be able to help yourself recover from seven day turn-arounds. And obviously not drinking the night before a game will be will do you good favours in terms of mitigating risk of injury and fatigue going into the game because alcohol is not great for sleep quality and sleep quality is the most important thing that you can focus on from our recovery point of view. There are the big tips. If you've got any questions, follow up questions. Like I said, hit us up on socials or email me at jackapprefile.com. Hopefully that helps some local footballs, something that I'll be presenting on a little bit more. Another one as well, make sure you track your recovery, so you use woop or there's heart rate variability apps out there and just monitor how your wellness is. So then you can prioritize your recovery. A good tip is recovery will be if you do, let's say, a 90 minute training session on Tuesday. You want to replicate 90 minutes that you've worked out into 90 minutes of working in, so 30 minute massage is 30 minutes now. You go for a 30 minute light walk and then you finish with a 30 minute foam roll on a stretch. So 90 minutes of restorative work. Thursday, you might have another 90 minute session, so you've got 90 minutes before the game to do some recovery work. And then obviously, game day is over two hours, so Mac, the time that you play the game, your game time, you should replicate before your next training session of recovery, where really working in where you might hit the pool, you might do a sauna, ice bath, whatever it is, your body feels better for it after the session. Okay, so recovery is so important once senior athletes get in season. Moving on to the podcast this week, I just interviewed Suzy Russell, absolutely fantastic episode in terms of mental fatigue, both for hub form and stuff to get a better understanding of this topic from a applied setting, but also for developing athletes or parents' athletes to get it understand of some of the signs of mental fatigue. As Suzy mentioned, a light bulb over her is when she read some research on how mental fatigue can result in a 16% negative output on yo-yo intermittent testing from a performance point of you, so your endurance testing can be 16% worse when you're in a medical mental fatigue state. So it has a profound effect, really important from a performance point of view. So make sure to listen in that we release this Wednesday. Des Rijn at 4pm Australia's Easter Standard Time will be on this Thursday. Make sure to tune in for that. He's got great academy experience in the English Premier League and is doing great things in the industry. He's been in the industry for a very long time. So if you've got any questions for Des, make sure to reach out. And then our bites as episode for this Friday will be with Nick Poppavitch who's got a wealth of experiencing and basketball and we shared his journey on the podcast over a year ago. So if you enjoy that bite size, make sure to search for Nick Poppavitch on your favourite podcasting app and you'll be able to listen to the whole episode that we did over a year ago. Shout out to Google Bart of Inloving Chat GVT, but I think Google Bars taking down a level, the fact that it's live now where Chat GVT was information before 2021, but it's actually connected to live internet. So if you haven't checked that out, that's my advice for this week. Have a play around. It's fantastic for all your administrative tasks like emails, marketing and SEO work. So for business owners, make sure to check out Google Bars and start playing around with it. I've just posted a Twitter and LinkedIn poll. So if you're on those and you're a high-performance staff, I'd love your feedback on how important you think supplements are with hub forming athletes at the moment. We've got 71% believing there for it that there's a place for creatine, caffeine and even pre workouts. 10% are against it and 19% are sparingly. So be sure to see how that tracks over the next week. That's only day two that data. So please get involved, follow us on Twitter, follow us on LinkedIn and make sure to subscribe to the podcast on YouTube as well as your favourite podcasting app. I'll see you on the show next week's show with Des Rines. If you could rate and review the podcast, that'd be greatly appreciated.