The Women's Footy Podcast: Fitness Tips for the Female Footballer

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 Fatig...

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...

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 prem...

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 run...

  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. &nbs...

  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 pro...

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...

  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...

  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 ho...

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...

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...

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 dip...

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 leader...

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...

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&...

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...

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. &nb...

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. Hy...

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...

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 athle...

In this episode Jacob and Christy began with   small talk they discussed the technical aspects of the call and Christy's background in footy. Christy shared her journey to footy and how her background in soccer and rowing helped her. Jacob emphasized the importance of strength training as the foundation for conditioning and how it complements running, agility, and other components of fitness....

In this episode of Women's Footy Podcast Jacob presented the 40-Fit program, which is a comprehensive training program that includes a variety of workouts such as swimming, speed, agility, and endurance sessions. The program is designed to improve aerobic fitness and overall performance, and it provides the benefits of HIIT training.   Jacob emphasized the importance of monitoring workload an...

In the first ever interview on The Women's Footy Podcast, Jacob chats with 200-consecutive gamer, Beckie Taylor about women's footy. Beckie discussed her life story, including her childhood memories, experiences at boarding school, and move to Darwin. She also talked about her journey of starting the women's footy competition in the Northern Territory and her experiences playing for multiple clubs...

In this first ever episode of The Women’s Footy Podcast, Jacob shared his personal journey into fitness, starting from his teenage years when he decided to get fit by running laps of the oval behind his house. He talked about his involvement in various sports and how he got into the gym at the age of 15. He also emphasised the importance of simplifying his life and doing one thing well, hence focu...

In this episode of The Mind Your Body Show, Jacob interviews Jasmyn Hewett. Jasmyn shares her journey from being a remote country town girl who never had the chance to play football to becoming a premiership player in the AFLW with the Adelaide Crows. She discusses the special bond she had with her Darwin Crows teammates and the growth of women's football in Australia. She also talks about her eve...