SPORTS PERFORMANCE TRAINING
ACE has had the privilege to work with clients from a wide variety of sports, teams, organisations, age groups and levels. On a daily basis you can expect to see athletes from the ages of 8 through to sports men and women in the masters category training in all of our facilities. Olympic, professional, semi-professional, amateur and aspiring athletes use ACE Performance as their high performance specialists with demonstrated expertise in attaining results through a collaborative and all encompassing training model.
At ACE Performance we have a fascination with youth development, especially through the teenage years, which are the most important for establishing a long and successful career in sport. Our coaches are experts in youth and elite performance training programs. With an individualised approach to training athletes, we can ensure all athletes receive knowledgeable and appropriate training methods to attain our clients sporting dreams and performance goals.
THE ATHLETE JOURNEY
The first step of your journey with ACE Performance includes a one-on-one assessment with a Performance Coach at a facility of your choosing. The assessment is comprised of the following:
Online Athlete Profile – Store and access your training history forever!
A Performance Coach is assigned to design and implement your program
– Running Gait analysis: A video analysis of your running technique (acceleration, deceleration & change of direction)
– Speed gate testing (20m sprint, pro-shuttle)
– Lower body/Upper body power tests
Movement analysis – Injury risk assessment, functional movement screen, flexibility, athlete fundamental development portfolio
A thorough analysis and explanation on your performance testing results
Education on our process in tailoring a program specific to your goals
Once you have completed the initial assessment, you Performance Coach will be able to facilitate all training and development during your time with ACE Performance.
All athletes have different motivators, goals and targets during their time with us. We will provide an in-depth periodisation to ensure that you are continually working towards your short term and long term goals.
Do you need to peak for a competition?
Do you want to ensure you can compete on a testing day?
Long term development strategies are also put in place with your coach to ensure our youth are developing correctly, not cutting corners and training at an appropriate level that creates enjoyment and also success.
Your training program is individually designed for your needs and is created once your Performance Coach has considered a number of factors including:
Goals – short term and long term
Level of development
Training history / Injury history
Enjoyment and success
Training programs with ACE Performance contain sections designed to develop all aspects of athleticism not only for your sport but also for your overall wellbeing.
DNS (DYNAMIC NEUROMUSCULAR STABILISATION)
This training system is embedded into most of our training programs and adds great value in injury prevention and performance.
Activation of deep core stabilisers – pelvic floor, transverse abdominus, multifidus, diaphraghm, deep neck flexors
These muscles act as stabilisers of the skeleton – most importantly the spine, hips and rib cage.
The muscles activate milliseconds before we move and support our joints
We will teach you how to integrate these highly important muscles into your sporting movements such as running, jumping, landing and tackling.
We use the principles developed at the Prague School of Rehabilitation which ‘re-wire’ the body into a more effective and economical system.
Our methods will teach you how to stabilise your important joints and how to use your ‘power’ muscles correctly.
A great example was of a young cricket player who could not throw far enough. After discovering a previous injury of his ankle, we were able to determine that he had a breakdown through his oblique chain resulting in the shoulder girdle not sitting correctly.
Once we had corrected these patterns we were able to work on strengthening his power muscles to make him bigger, faster and stronger!
MOVEMENT SKILLS – SPEED / AGILITY / CHANGE OF DIRECTION
Speed is a skill! Regardless of the sport, every athlete can benefit from improved speed, strength, agility and quickness. Our speed training provides the strategies and techniques necessary for athletes to improve their first step quickness, acceleration and deceleration, top speed, lateral speed and change of direction.
Speed training is a benefit to athletes of all sports and age groups. The ability to accelerate and maintain top speed, change direction or decelerate to a sudden stop safely is a skill that must be coached technically in order for athletes to realise their maximum potential and reduce the potential for short or long term injury.
INJURY PREVENTION AND REHABILITATION
An athlete who can compete in their chosen sport(s) without pain, niggles and injuries is a happy athlete. The most important philosophy at ACE is that all athletes are treated as individuals and developed to ensure they can spend as much of their career injury free as possible.
Our assessments are designed to spend 45-60 minutes creating a visual map of how an athlete moves, carries themselves and adjusts to fluctuations in movement.
Once our coaches have completed an initial assessment they set a program with a multitude of corrective exercises as well as performance exercises.
We know that most sport injuries are preventable – they are a direct result of poor mechanics, poor posture and poor positioning.
From the minute an athlete arrives, coaches will be completing a moving screen of the athlete. An athlete’s movement signature is a unique phenomenon and can change daily. Coaches will watch an athlete walk, jog, perform dynamic warm-ups and if any aberrant behaviour is noted within their movement signature, an intervention will be made immediately.
But wait…I’m injured!
Can you help me?
Yes! Our performance coaches have experience working within rehabilitation settings at physiotherapy clinics, within professional sporting teams and across a wide range of injuries that athlete’s present with.
Soft tissue strains such as hamstrings, hip flexors, quadriceps and groins are treated individually and specifically to the athlete. We aim to provide as much information on the likely timelines and best practice for the athlete during the assessment and will constantly update the rehab program session by session.
Joint based issues such as ankles, knees and shoulders can be a very debilitating injury for any athlete both physically and mentally. Our holistic approach at ACE where not only our performance coaches but also allied health professionals and mindset coaches are involved in the program will ensure all athletes get the best possible care during this time.
STRENGTH AND POWER TRAINING
One of the most important parts of a quality performance program is the implementation of resistance training and power training.
From a young age (12years) we ensure all athletes understand the importance of resistance training and how to execute their exercises with correct technique. With the ever increasing sports performance industry throughout schools, clubs and organisations we ensure all athletes who pass through our doors are confident in their strength training whether they are training with us or abroad.
Athletes are required to demonstrate their strength and power regularly during their sporting endeavours, this can include competing against another athlete for possession of a ball, exploding away from a contest or driving hard off the starting blocks.
This ability to demonstrate strong powerful movements is developed through multi-joint resistance and power training. Athletes are progressed from stability and co-ordination training, to single and double limb strength training and finally through to plyometrics and Olympic lifting.
Strength and power exercises are completed across multiple planes of movement, on stable (two legs) and un-stable (one leg) set-ups and through different ranges of motion.
THE COMPLETE PACKAGE
All ACE Performance athletes receive a holistic and complete athlete development package. As you will only train with you ACE Performance coach for between 2-4 hours per week, the development does not stop there!
A range of educational resources will be distributed to you by your coach to improve your knowledge on sports performance.
Pre / Post game hydration
Soft tissue massage
Mental skills training
Progressing from there, a detailed report will be sent to every athlete setting out the goals of their new training program and the results attained in their last training program. This communication is vital to ensure buy-in by the athlete and to remain focused on the goals at hand.
Athlete’s training load across a week, month and season will be tracked by our athlete monitoring software at no additional cost. This will help your Performance coach periodise your training, incorporate regeneration sessions and schedule assessment dates.
Many of our athletes play multiple sports and can train upwards of 5-6 times per week. The training load on a weekly basis for these athletes can fluctuate so a strong communication line with your Performance coach is imperative