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 leaderboard system and driving competition in strength and conditioning programs, based on his experience at St Kilda. He emphasised the importance of availability and energy in the gym, and shared his inspiration to work in high performance, citing his interest in the rehab process after experiencing ACL injuries.

Jacob and Jarrad also discussed their experiences with various training programs and the impact of injury prevention strategies on the performance of female athletes. They emphasised the importance of transparency and collaboration in creating effective training programs, highlighting the need for feedback from athletes, coaches, and support staff. Additionally, they addressed common misconceptions about strength and conditioning for female athletes, emphasising that female athletes can achieve comparable strength and power levels to male athletes. Jarrad led a discussion on the implementation of strength standards for female athletes, highlighting the use of NORD scores for readiness assessment and force development.

Jarrad provided a comprehensive overview of the planning process for lower body training days, emphasising the need to avoid overloading athletes and allowing for adequate recovery and adaptation. He outlined a detailed schedule, suggesting specific activities for each day, such as incorporating max speed work on Mondays and allowing for recovery or upper body sessions on Tuesdays. Jarrad stressed the importance of meticulous planning, including distance, intensity, and volume of activities, particularly for return to sport or rehab athletes, to gradually build them up over time. He also provided insights into the monitoring of player readiness and performance, emphasising the use of key indicators such as counter-movement jump, Nordic scores, and daily wellness assessments.

The Women's Footy Podcast is brought to you by Fitness Works. Fitness Works is a world-class gym with 3 convenient locations in Darwin City, Nightcliff and Alawa, offering the latest equipment, with friendly and fully qualified staff. For more info, check out www.fitnessworksnt.com.au

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Download a copy of Jacob's ebook, Strength and Conditioning 101 for Female Footballers: https://www.jacobandreae.com/female-footballers-ebook