Pre-season with the Bombers is well underway - hopefully participants are starting to benefit from their hard work. The Bomber team is still training intensly and last weekend put into practice the work they have been doing in the pre-season - playing their first practcie match against the Sydney Swans. There is still a few weeks until the official season starts - so hopefully participants will continue to follow John Quinn's training tips. If you have not started the program, why not give it a go - it is never too late! Participants of the program have been firing questions at the fitness coach for the past few weeks - login below to read what Quinn has to say about their training concerns.

John,
I'm having problems in my hip/groin area. Every time I go for a run and cool down it ache’s really bad, I warm up and warm down but it doesn’t seem to help could you recommend any stretching exercises for that will help?
Kerry Atkinson

Dear Kerry,
I would strongly recommend that you go and see a physiotherapist in your local area so they can determine what is going on with your hip/groin. Pain in this area can be referred from areas that include your back, hip and knee. Whilst I can suggest stretching exercises the physio that you visit will do likewise and they will relate specifically to your problem.
JQ

Dear John,
I am entering year 12 this year and very keen to have a career in fitness instruction, especially with a football or any sporting side. How did you come about being a fitness instructor and what do you suggest I do to further my ambition?
Brody Driscoll

Dear Brody,
I have a degree in Sports Science (UNSW) and expect to complete my Masters in Occupational Health and Safety (UNSW) in June of this year. I knew nothing about AFL prior to starting at Essendon in 1999 but have been coaching athletics for 20 years. I attained my Level III accreditation for track and field in 1991.

I have been fortunate enough to work with some of Australia’s best athletes including Lauren Hewitt (National 100m/200m Champion). I still coach David Baxter who is an upcoming sprinter – watch out for him in the coming couple of years! I mention how long and who I have been coaching not for name dropping sake but simply to highlight that the best learning I have had has been with the athletes I have coached. I am a better coach now because I have had good teachers (my athletes) along the way. I now count James Hird and Matthew Lloyd as my athletes – and yes, I am learning from them too.

You certainly need to formalise your education. Understand that you will have to serve an apprenticeship of several years. And when you get an opportunity grab it with both hands. All the best to you.
JQ

Dear John,
What is the best way to improve the strength in my legs to help improve on speed and vertical leap? I have found squats did it in the past but since my knee operation I am really struggling for strength.
Adam Kerr

Dear Adam,
The first question that enters my mind is the type of knee injury that you have sustained. As you may be aware, depending upon your landing technique nearly 80% of body weight may be transferred through the knee joint on landing. Make sure that you are landing safely from the very beginning.

From a conditioning viewpoint - strength and speed are two separate components and need to be trained independently from the start. This becomes less the case as your training progresses. Your strength work would come mainly from the gymnasium / circuits and may include exercises as squats and lunges and the like. Speed may come from specific jumping and landing exercises. A combined session for strength and speed could be a hill session.

I recommend low intensity exercises in both areas with a slow progression with the intensity of your training over time. Finally, I recommend Donald Chu’s “Jumping into Plyometrics” as a book that may assist you in your training.
JQ

Hi John!
Just a quick question that I want to ask. Over the holidays I've put on a bit of weight and with my local junior footy starting soon, I'm getting a little stressed about my weight! (I like to treat my footy pretty seriously). It's not like I've got extra big but I have put on weight and even though I keep asking my parents whether I have or not, and they say don't worry, I know I have and as I said it's worrying me a little with footy season approaching. Any suggestions?
Samuel Wharton

Dear Sam,
The best way to determine if you are carrying too much weight is to visit a dietician. He or she will discuss your dietary needs given your training level. They may also do a test such as a skinfold analysis to determine how much body fat you do have. Here at Essendon, we do a 7-site test and the players have an average skinfold of 46mm.

At the end of the day, if you are overweight and you eat fatty foods you will more than likely gain weight. Eat sensibly, train sensibly and you can only achieve optimal results.

Good luck.
JQ