PWR Performance
@performance_pwr
Leading sports science and medical team in the UK.
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He’s absolutely RIGHT and absolutely WRONG. He’s right that players shouldn’t be getting injured whilst working with others outside of the club. He is absolutely wrong for first of all, discouraging players to be doing more and changing the ethos of the club that players…
"It's an accident, I get it, but it's not happening anymore with any Preston players." Paul Heckingbottom GOING IN on personal trainers after Daniel Jebbison picked up an injury working with one, ruling him out for a month 🤒
Football season starts TODAY Working in football for nearly a decade, here’s what we’ve learnt: 1: No one has a flipping clue what’s going to happen. 2: Re-read number 1.
Do what’s right in life, and the man upstairs will take care of the rest
This company apparently now has an estimated net worth of $100 million 😳
A simple and effective SPEED session: 3-Part Acceleration Training: 1. Technical Work (tekky is what young people say) • A-Skip with arm drive: 4x20m • High-knee drive: 4x20m • Falling starts: 6 reps 2. Power Development • Hill sprints (15m): 6 reps • Resisted runs:…
One of the MOST COMMON injuries in football is to the hamstrings. Below is the most simple exercise routine to combat this: •Nordic hamstring curls: 3 x 6 reps •Romanian deadlifts: 3 x 10 reps •Bridge holds: 3 x 30 seconds •Sliding leg curls: 3 x 12 each leg Form is…
MOBILITY is essential for an athlete. Here is my favourite routine anyone can do anywhere: 1. Neural Activation (2 mins): • World's Greatest Stretch: 6/side • Spiderman Lunge with Rotation: 8/side • Bear Crawl: 2x15m 2. Hip Complex (5 mins): • 90/90 Hip Transitions: 10/side…
At the minute seeing a lot of ankle ligaments injuries, to which I put it down to the change in training surfaces/pitches whilst the weather changes. Here are some ways to elevate the strength and stability of your ankle: • Single-leg balance: 30 seconds each side • Heel…
Pre-Match Hydration Guide for Peak Performance Your hydration strategy starts 24 hours before kick-off: • 2-3 hours before: Drink 500-600ml of water • 90 mins before: 300-400ml of isotonic drink • 15 mins before: Small sips of water Tip: Check your urine color - aim for…
The average Premier League midfielder covers 11.5km per match, with performance dropping 30% in final 15 minutes. Your precise nutrition timeline for peak performance: 4 hours before: 2g/kg bodyweight carbs + lean protein (chicken/fish + rice/pasta) 2 hours before: Light…
With crucial matches ahead, injury risks spike by 45% in season's final quarter. Why? •Fixture congestion •Accumulated fatigue •High-stakes matches •Pitch conditions Quick tips to stay match-fit: ✅ Proper warm-up/cool-down ✅ Quality sleep (8hrs min) ✅ Smart recovery…
One of the greatest attributes Ademola Lookman possesses is his ability to accelerate and then decelerate, RAPIDLY. These things don’t just happen, we have to train them. Consistently do the things that are effective in a game, and you’ll start to become more effective in a…
Stephen Curry, my favourite athlete, wasn’t even in the top 10 of the NBA draft. Hard work. Discipline. Humility. One of the greatest. Where you start does not matter, where you finish does.
STEVE KERR: "F****n' Steph Curry, Jesus Christ!" Netflix's new doc series "Heart of Gold" looks back at Team USA's 2024 Gold Medal run and the the Steph Curry dagger that put Team France to sleep. 🎥 @netflix
Conjoint tendon (hamstring) is one of the most commonly injured regions in footballers. It inserts into the ischial tuberosity and is a combination of biceps femoris and semitendinosus. In order to stimulate the region, it is ESSENTIAL to load it via FULL RANGE, otherwise, it…
If you get a muscle tear, typically, you weren’t strong enough. If you get a tendon tear, you weren’t focusing on your isometrics in full range. If you get a ligament tear, you probably got clattered/unfortunate. You can work on the first 2. If you’re not, statistically…
TWO counts of RACISM this weekend. Think we can all agree, all of these ridiculous campaigns: Kick Out Racism, taking the knee and the rest do absolute BUGGAR ALL. Instead of stupid videos and nonsensical posts, ban the sausages and fine them, OR, arrest them for flipping…
Things I’ve learned by running EFL medical departments: -It’s obvious who is going to the top vs who isn’t (nothing to do with talent) -People will do what they’re told, nothing more/less -A winning culture is difficult to create (far more than I realised naively)
Diego Schwartzman is my kind of guy. -No money (would sell items to other players at competitions to get by) -Stay in one bed motels with his mum as they couldn’t afford anything more -Vertically challenged (like myself) and written off -Becomes World Top 10 and earn millions in…
Don’t care what anyone else says: Get a scan and respect it.
A session on a spin bike will do you the world of good. Day off? Active recovery is key 🔑 20/30 minutes in the blue zone helps to keep the legs fresh. Low impact ✅ Low level loading ✅ Flushes muscles ✅
Austin Mother Flipping Reaves Hitting CRAZY numbers and the best thing? He went UNDRAFTED. Do the work in silence. Don’t let peoples opinions of you change anything.
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