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Hey, Find attached the link. I really hope this helps. If you have any questions at all, don't hesitate to get in touch. subscribepage.io/macronutrientguide

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Glad it was helpful. subscribepage.io/macronutrientguide

I appreciate the comment. subscribepage.io/macronutrientguide

You are right. The clavicle is the most fractured bone.

Thank you for the comment. I hope you found the video helpful. 👍

Peter, I really appreciate the comments. 1. You are spot on. There are not many studies that out and out put cold plunges/showers over heat. But according to a few studies and randomized trials, apparently, application of both in tandem has shown benefit. I have put a link to a certain study here for you to view. I am of the opinion that heat generally does the trick. But because of social media, I do believe there is a bias towards cold plunges being more effective. Psychologically people might feel better because they believe in it so much, but studies do show that heat is slightly more advantageous. As a performance coach, I make most of my athletes do heat therapy/showers/baths for recovery. journals.lww.com/nsca-jscr/fulltext/2015/11000/cold_vs__heat_after_exercise_is_there_a_clear.33.aspx 2. I am on the same page as you. But, I do believe there is a time and window for stretching. But after years of research, that window has gotten smaller. Those who love stretching and do it before every game or training because they are used to it and it makes them feel good; I tell them to do it because the net negative is not that great. But what I also tell them that if there are pains and issues that they are trying to get rid of by stretching, then there are other modalities out there to make the training experience or game experience better. Mobility is definitely a great one. Taking joints through full range of motion is far more effective. 3. Peter, massage is contentious. I completely agree with you. I am glad you watched the video about 'lactic acid'. But this one has been put in the video because I have seen athletes feel better. Again, it could be psychological because they feel it does something for them. It is very subjective. Although, exercise is a much better way to get blood flow in the muscle than massages, from experience and research I have noticed that short massages do improve short term recovery. I have put a link of a meta-analytical review for you to see. link.springer.com/article/10.1007/s40279-015-0420-x Again, I really appreciate you taking out the time to share your thoughts.

@@AytaSports Thanks for your reply. Regarding massage while I agree that the effect is contentious and probably in the main but not entirely psychological I was taking issue with your own assertion that it is highly effective in reducing “lactic acid build up “ which is the gist of the article which appeared on screen. As you have subsequently maintained (correctly) that lactic acid does not exist (or as lactate need removal) it is not clear why you should adopt the terminology and substance of the article.

Peter, I would like to acknowledge that I said the wrong thing. I looked again at the video and I realize that my choice of words were wrong. I should have paid more attention to it. Thank you for that.

Hey Peter, appreciate you commenting on this. You are right, some sort of sets and reps should have been given by me. You can use both variations depending on what you are trying to achieve. Since it is very subjective, I would first ask the athlete to do isometric on leg day. Preferably towards the end of the workout. Marches could be a great warm up drill on the days where you are jumping. So for iso's, 4x25-30 seconds to torch the lower body as finisher. As an activation, 3 sets of 10 marches each leg (so 20 in total)

@@AytaSports Thank you. Perfect clarification and addition to the video.

You are very welcome, Peter. I appreciate the time you have been taking to watch the videos and sharing your thoughts. Really motivates me to put out better content. I hope I am able to provide some value.

@@AytaSports You certainly have provided value thank you. For better or worse I will be sure to let you have my comments as I view more videos.

Always happy to receive feedback. It is important to have a dialogue even if we hold opposing views. That's how we learn.

Thank you. You will automatically maintain plantar flexion. But, the main thing is to keep the weight in your last third of your foot. Don't dorsiflex, but keep a neutral ankle. The more you feel the heel, the more hamstring you will recruit.

@@AytaSports Thank you for replying. My foot seems to rise up a lot more compared to yours but it may not matter so long as I am pulling through the heal.

@@petermercadante630 its okay. Don't worry about that. Do you feel your hamstring though?

@@AytaSports Yes I am happy that I can feel the hamstring and benefit from the exercise thank you.

I am happy to read this. Hope you get even stronger.

Thank you. Yes, for professional athletes, it usually can get difficult. You can't always have a one size fits all sort of a program because every athlete NEEDS something else. You cannot structure the same program for a player who usually sits on the bench and comes in the last 10 minutes and a midfielder who plays 90 minutes in and out every week. Plus, wingers might have a slightly different plan to a defender. Player demands have to be considered. Coach's word is final but the coach really needs to take in account how the athlete's body is feeling.

@@AytaSports You are of course correct in what you say and obviouly it is a message that needs repeating but at least anecdotally it does seem to be considered a counsel of perfection that professional team coaches do not often observe.

@@petermercadante630 yes, no doubt about that.

You're welcome. Well, it depends person to person. But a good range to be in would be 30-45 seconds for 3-4 sets. If you are easily able to hold 45 seconds, add resistance. Hold on to a DB or KB (1 arm or both). The biggest advantage is that these exercises will work your glutes, calves and hamstrings (to an extent). Hope this helps. If you need more recommendations, don't hesitate to comment.

@@AytaSports I very much appreciate the time you have taken to reply and the thoroughness of your response. One more thing if I may. I know you recommended doing the exercises post game or during a normal s & c session. As regards the latter I’m not quite sure about placement. Do you recommend at the end of the session after completion of the main exercises or prior to more dynamic work? Or do you think optimally they may need a stand alone session? Thank you again.

@petermercadante630 It is my pleasure. As for the placement, you can do them as activation, especially during leg days. All the exercises are a great warm-up tool for your bigger lifts. The isometric calf work while standing (straight and bent knee) will actually help you with your squat as ankles are usually the limiting factors. The pogos are a good transition then to juice up the joints. The hinge one is also a good, dynamic way to start with KB swings or RDLs. The beauty of the exercises are they are not that taxing, apart from the rear foot elevated one. That can be a finisher after you do the squats. If you want to do them as a stand-alone, I would recommend doing it on a recovery day or cardio day. You can also end your workout with them, but my only apprehension would be that you'd be gassed if your workout was intense. Then, psychologically, you might want to skip. Since these are not glamorous, get them out of the way first. I hope this helps. Happy to answer anymore of your questions. 🙂

@@AytaSports Thank you for the comprehensive reply for which I am most grateful.

My pleasure. I'm happy to be of help.

Could not agree more.

No doubt. He definitely is one of the greatest tennis player of all time.