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 & Active Phoebe joins FAST Females January 2, 2024February 7, 2024 FAST Females welcomes Phoebe to its ranks with the qualified Nurse hoping to start slow to become FAST. Phoebe’s inclusion in the FASTER Masters program is designed to build an athlete who’s looking to become more active at a graduated return to sprinting. Having previously sprinted before becoming a Mum,… Read More
Alumni Alumna: Rebecca Jarvis January 25, 2020November 23, 2023 Rebecca Jarvis (Bec) trained with FAST after she had finished Little Athletics. Bec was looking to stay active and get a little faster. Bec had already represented the ACT at numerous National Championships in both Cross Country and Track & Field. Bec was a Junior Coach at Ginninderra Athletics Club… Read More
Alumni Alumna: Nathalie Cerritelli March 20, 2018October 28, 2023 Nathalie Cerritelli (Nat) trained with FAST until the end of the 2017-18 season. Nat represented the ACT at four National Championships. Nat was a 100/200m sprinter and hurdler. Nat was the ACT State Champion in these events on multiple occasions. Nat received The Pierre de Coubertin Award that recognises secondary… Read More