Building a strong and powerful lower body Canberra Sprint Coach, February 8, 2023May 4, 2024 The FAST Recovery Centre, located at FAST Running HQ in Belconnen, uses the BaseBench Pro by Georges St-Pierre, to aid in building a strong and powerful lower body using Nordic curls, hip thrusts, split-squats. Nordic curls are highly beneficial for sprinters as they target key muscles involved in sprinting mechanics and help improve strength, power, and injury resilience. This is because Nordic curls primarily target the hamstrings, specifically the biceps femoris, semitendinosus, and semimembranosus muscles. Strengthening these muscles is crucial for sprinters as they play a significant role in generating power during the propulsion phase of sprinting. Stronger hamstrings can lead to improved acceleration, top-end speed, and overall sprinting performance. Whilst weak hamstrings are a common risk factor for hamstring strains, the bane of many sprinters. Nordic curls help strengthen the hamstrings through their full range of motion, including the eccentric phase (lowering phase), which is particularly important for injury prevention. Strengthening the hamstrings can reduce the risk of strains and tears, allowing sprinters to train and compete more effectively. FAST Running incorporates the use of Nordic curls into the strength and conditioning program of its athletes. Nordic curls also engage the glutes, another essential muscle group for sprinting. Strong glutes are crucial for hip extension, which is vital for generating power and maintaining proper sprinting form. By strengthening the glutes through Nordic curls, sprinters can improve their ability to drive the hips forward and generate explosive force during sprinting. Maintaining stability and control throughout the Nordic curl exercise requires activation of the core muscles, including the abdominals and lower back. A strong core is essential for sprinters to transfer force efficiently from the lower body to the upper body and maintain proper posture and alignment during sprinting. Performing Nordic curls challenges balance and coordination, as the exercise requires controlled movement through a challenging range of motion. Improving balance and coordination can enhance sprinters’ overall movement efficiency, leading to improved sprinting technique and performance. News RecoveryRunning TrainingSprintingStrength & Mobility
FAST Track 2016 Australian All Schools Championships December 4, 2016November 1, 2023 The Australian All Schools Championships were held from 2 to 4 December 2016. FAST was represented by 7 athletes. Charlotte and Austin earned top 10 finishes ate this year’s event. Austin won a bronze medal in the 4x100m Relay. Read More
FAST for Sport Young Matilda on her way up October 28, 2023February 8, 2024 Canberra United star defender, Ava Piazza, who was recently selected for the Young Matildas training camp, is now a member of FAST. Ana’s form at Heidelberg United last season in Victoria led to her selection for the Young Matildas. Ava’s recent signing with Canberra United ahead of the forthcoming Liberty… Read More
News End of 2023 Get Together November 25, 2023December 19, 2023 The mid-way point for the 2023-24 season is almost upon us. FAST invites all members and Alumni to join in a social end of 2023 Get Together on Thursday 21 December from 18:30. An event will be held at FAST HQ after training. Once a member, always a member of… Read More