Robin Arkell

Our co-founder and director @arkell07 joins germany hockey as head of s&c! #buildingbetterathletes #apatrainingsystems instagram.com/p/CngkL8Js04M/…

The majority of movements in a team sport environment are not of a linear nature, often requiring the athlete to accelerate, decelerate and change direction from different positions as well as cover the required distance in non linear routes. #BuildingBetterAthletes – at Cape Town, South Africa

Bounding are a staple in most of our programs during various SPE phases. Bounding allows athletes to learn how to effectively produce force into the ground while spending as little time on the ground as possible. #BuildingBetterAthletes – at Cape Town, South Africa

Utilisation of the flywheel in your training can be beneficial in supporting changes in strength, speed and power metrics. – at Cape Town, South Africa

📈Measure to Manage! When working with athletes providing objective feedback bodes well for improved technique and ultimately performance. In this video we show two two movements, overlays with barbell traces as well as velocity graphs. #BuildingBetterAthletes

Static starts 🏋🏼 By changing the stimulus of a movement we can change the type of muscle activation and contraction type. Static start squats force athletes to focus on the concentric portion of the lift. #BuildingBetterAthletes

Team sport periodisation can be challenging with constraints present in the specific context which often don’t allow a ‘traditional’ model of micro cycle planning to be implemented.

Rapid eccentrics and the use of bands One of the adaptations to using resistance bands is the increase in the eccentric velocity of the movement, resulting in a rapid eccentric portion of the lift. #BuildingBetterAthletes

🏋🏼‍♂️ Applying Olympic Lift Derivatives - Split Lunge Split Snatch 1️⃣ - Jumpers Penultimate Step. This step allows for the transition of horizontal energy into vertical forces, by lowering the COM allowing jumpers to get off the ground with their next step.

🏋🏼‍♂️ Hang Power Cleans! When looking to develop explosive power in athletes, the hang clean has been a staple movement used for many years. Some research has shown an increase in general strength and power in various athletic populations. #BuildingBetterAthletes

Acceleration checklist 📝 One of the primary objectives in acceleration is horizontal displacement and specifically ensuring that optimal hip displacement is occurring in order to maximize that forward momentum. #BuildingBetterAthletes

🏃🏼‍♂️💨 Run straight, run fast, run often! Linear sprint efforts ranging between 20-60m and at least at 90% of Vmax is still probably the “holy grail” of maximal sprint training even in team sport athletes. @waynelombard @arkell07

Velocity Based Training or Velocity Tracking as we like to call it, provides an objective feedback mechanism to the athlete while driving specific adaptation based on the intended speed of movement. @waynelombard @arkell07

A staple in our programming year-round is the RDL! It is a great way of lengthening the hamstrings while strengthening them at the same time…a crucial aspect of creating robust hamstrings! @waynelombard @arkell07

🏋🏼 🏃🏼‍♂️💨 Supplementary lifts for speed development! Step-ups are king on our velocity-based days. #BuildingBetterAthletes @waynelombard @arkell07

🏋🏼 Supplementary lifts for speed development Accommodating resistance back squats! Programmed during phases of preparation where strength development is the priority. @waynelombard @arkell07