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Mathew Cabrera

@cabrera_coach

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Evidence based athletic development
Exercise Scientist | S&C Coach
🎓 ESSA x ASCA Accredited
📍 Head of S&C @northerntigersofficial

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EVIDENCE BASED PRACTICE

Strength & Conditioning is grounded in the sciences of human physiology, motor learning, anatomy, and biomechanics helping to guide decision making for exercise prescription.

In my opinion, evidence based practice is about translating relevant scientific literature into meaningful practical application, contextualised to the constraints of the environment.

The ability to balance;
1) available and current scientific evidence
2) your athletes and staff beliefs and preferences
3) your own previous coaching experience

….is key when trying to maximise physical performance.

@northerntigersofficial
@northerntigerswomen by @cabrera_coach

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2 months ago

PRE PLANNED CHANGE OF DIRECTION

The “H” Drill is a staple in my Return to Play (RTP) progressions.

✔️Pain free sub maximal running
✔️<10% inter limb strength asymmetry

Once these are achieved, this drill allows for gradual accumulation of acceleration, deceleration, and multi planar movements within a controlled environment, building a foundation for the next phase of RTP.

#strengthandconditioning #returntoplay #sportscience by @cabrera_coach

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20 days ago

VO2 max / Aerobic Power for Footballers ⚽️🫀🫁

Straight line running or small sided games?

To ensure each athlete is guaranteed exposure to high intensity load, straight line running is a MUST when looking to develop or maintain VO2max.

However, small sided games play a big part in the overall wholistic development of the aerobic system in training.

The key is in how they work together and are integrated within an overall training plan 🔑
@northerntigerswomen @northerntigersofficial

#aerobic #conditioning #strengthandconditioningcoach #football #fitness by @cabrera_coach

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2 months ago

Assessing Readiness

Prior to the biggest training session of the week, I like to assess fatigue and readiness with the Counter Movement Jump (CMJ).

Comparing historical data allows us to decide on session modifications to volume/intensity should athletes score below their normative threshold.

This plays a small part of the puzzle 🧩 in terms of assessing readiness.

Good old fashioned conversions can be equally as effective than the data obtained from force plates.

Hence, its important to balance both the use of objective and subjective assessment with athletes.
@northerntigerswomen
@northerntigersofficial by @cabrera_coach

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2 months ago

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4 months ago

Fast in every direction 🏎️💨 this is the science behind how we train it.

Plyometrics are all about teaching your body to produce force quickly. Like a spring, when you land, your muscles and tendons load up energy and when you push off, that energy is released explosively into your next movement. Research shows that improving your ability to store and release elastic energy reduces ground contact time = more force, applied faster, with every step.

Train this consistently and you become harder to beat to the ball.

⚠️ Plyometrics place significant demand on the body and need to be introduced gradually and safely. These athletes have months/years of progressive training behind them. If you’re looking to add these into your training, work with a highly qualified S&C Coach to ensure it’s done safely.

#strengthandconditioning #plyometricstraining #football by @cabrera_coach

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4 months ago

Feeling stiff and sore in your legs after a game? 🦵🏽

Here in Australia, National Premier League players cover ~8-11 kms per game, with exposure to high intensity movements such as repeated sprints, collisions/contact and change of direction = muscle soreness. The same demands apply across codes and takes a toll regardless of the sport you play.

Maximising performance requires you to prioritise recovery throughout the week. For me, I like to keep it simple:
✅ Get enough sleep
✅ Replenish carbohydrates and protein to support tissue repair
✅ Incorporate light/gentle movement

This is a simple mobility sequence working from the floor to standing which helps range of motion.

👉🏽 Dynamic pigeon
👉🏽 Cat cow
👉🏽 90/90
👉🏽 World’s greatest stretch
👉🏽 Calf pump
👉🏽 Squat + rotate

Save this to run through when you’re sore post game. 5 minutes is all it takes👍 by @cabrera_coach

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4 months ago

Information processing and speed of movement (I.e. reactive agility) is crucial in football, as split second decisions define successful or unsuccessful moments in the game.

For example, scanning + recognising space and then possessing the physical ability (i.e. speed) to utilise it gives you more time on the ball.

Here is an example of a drill used to maximise reactive agility specific for football. by @cabrera_coach

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4 months ago

LOAD MANAGEMENT

“GPS doesn’t make decisions. Practitioners do.”

Monitoring external load through GPS is a key component for sport scientists/S&C coaches as it provides valuable insight into the physical stress athletes are exposed to during training and matches.

Some of the primary metrics I like to use to inform training decisions and guide return to play include:
- Total distance (m)
- High speed running (m)
- Maximum speed (m.s)
- Acceleration and deceleration (n)

The numbers themselves are only a small part of the story. The real value comes from the interpretation of those metrics within the context of the athlete, the session, time of year and demands of competition.

In my experience, it is equal part science and art. The science provides the data. The art is using it to make better decision. by @cabrera_coach

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4 months ago

PUT THE BRAKES ON!!

“If you’re not testing, then you’re guessing”

Fortunate to be able to integrate @strengthbynumberstech into our program, using the data collected to recalibrate our training processes for the remainder of the NPL season.

505 Test is great for assessing how well an athlete can put the brakes on and re-accelerate.

An extremely important quality for football players ⚽️ by @cabrera_coach

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5 months ago

CURVILINEAR CHANGE OF DIRECTION.

Here is an example of a sprint game I’ve recently utilised in our Speed and Agility training sessions with @northerntigerswomen @northerntigersofficial

Pre Planned COD Sprints will never replicate the game entirely, so manipulating the task constraints by layering in reactive kinesthetic cues and competition drives intensity for the movement patterns we are looking to overload. by @cabrera_coach

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5 months ago

MULTI DIRECTIONAL SPEED

Agile and responsive in all directions and landing scenarios.

Just a small insight into pre-game physical preparation with Northern Tigers Women’s 1st grade.
@northerntigerswomen
@northerntigersofficial

#football #womensfootball #strengthandconditioning by @cabrera_coach

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5 months ago