Month: September 2021

Why Being Present Is Crucial When Manifesting Love

What is all the hype about mindfulness and being present when it comes to manifesting love?

We are constantly hearing all about being present, but why is it such a critical aspect to manifesting love? The simple answer is, if you’re not here, how will love know where to find you? The more extensive and more profound answer is in the rest of this article.

Young children are present; they only think about the moment they are in. They don’t have enough history of residing in the past and enjoy the moment so much that they don’t have any anxiety about the future. Their job is to play, eat and sleep. And most importantly, to be loved, so if they can do it, why can’t we? We absolutely can, but we have spent soo much time residing in the past and the future that it just takes some practice. As I said, children don’t have the history, the hurt, the trauma, and the happy memories to hold onto from the past, and they don’t know what genuine anxiety about the future is yet, so all they know is how to be present.

Most humans walk around thinking about their past and future in micro and macro ways. You might spend your whole day at work thinking about what you’re going to have for dinner, and then the next day, you might spend your entire day thinking about how yesterday you hated how that fight happened with your boyfriend.

Another example: Macro this time.

You spend years ruminating over your relationship that ended a decade ago, blaming yourself for its demise and wishing that things could’ve worked out because if they had, then for sure, you’d be happy today. Or you fear that you won’t find your person so you spend all day every day in fear-mode and future-land.

We, as humans, think that we know best. We spend so much time in the past and the future because we believe that we can control the outcome and make life precisely the way we want it to be, but what I’ve learned, is that when we can let go and trust that the way that life IS, is the way it’s supposed to be – we have surrendered, and we end the suffering. It’s how we arrive at the place of allowing versus resistance to life.

Being present in life is not something that happens overnight- ohhhh no – NOT AT ALL, but I promise you that if you never start, you’ll never get there. Spirit meets us at our point of action, so we must take action- start small – take it one day at a time. The Universe will reward you, I promise. The Universe doesn’t respond to chaos—it responds to you when you are feeling grounded, present, and at peace. You living in the past or the future is simply a waste of time.

Your “person” is already out there- somewhere just waiting to meet you, but if you’re stuck in the past, energetically, there is no room for them to come in. Think about your heart for a second. That heart that is so f’ing precious and deserves the world. That heart, if it’s focused on your past, it tells The Universe that you are closed for business. When you are stuck in the past and your heart is filled up with what could have been, there is no room for what is waiting for you. Be present. Be here now. Your suffering will subside. You have the choice. Do you want to stay in the past and suffer, or do you want to free yourself, open your heart, and make room for all that is to come?

When you’re on a date, and you are physically there, but mentally you are in the past or the future, your date will be able to pick up on that— there’s no way that your date can get to know you or you to know them if you aren’t “there.” What’s the point of being somewhere if you’re not going to BE there? Cultivate and focus on the importance of meaning and purpose in all that you do. Be intentional- don’t just float through life aimlessly- when you go on a date- go because you want to be there because you want to be present and open to love. Spare yourself and your date the waste of time if your heart isn’t in it. You know how it feels to be on the other side.

My clients come in and wonder why the date didn’t work out.

I ask, “Were you thinking of ‘Alex’ while you were on your date?”

Client: “No! O.k., I guess, maybe!?”

Me: “Were you comparing him to Alex???”

Client: “No! Well, maybe…. ”

Me: “Were you able to show up as your authentic self and show Trent who you truly are because you were present?”

Client: “No, I guess not.”

Me: “Then you didn’t give this relationship a chance to even get off of the ground.”

Client: “I hate when you’re right- ha!”

If you’re ready for love, I recommend incorporating the following five simple tips for cultivating mindfulness so you never have to look back and wish that you could’ve learned how to be present. Instead, a few months or years from now, you will be sitting with your love at dinner, toasting to your anniversary and speaking from your heart about how grateful you feel that you met each other.

#1 Get comfortable with the unknown

We get so caught up in future worries because we want all of the answers to our problems right now. We feel the stress that comes with the “not knowing” and let it get to us, leading to self-criticism and self-doubt. The less you strain to find the answers, the more likely they will come to you and the more empowered, centered, and grounded you will feel.

#2 Feel your feelings

You can’t get past something until you go through it! I want you to acknowledge anything that is coming up for you and allow your feelings to flow. Our feelings remind us that we are here in the moment, and as you’ve learned, you must be in the moment to manifest love. Let go of the mentality that you shouldn’t have certain feelings and you need to be positive all of the time. Just let yourself feel whatever and whenever as your feelings pop up.

#3 Be accountable to yourself to practice mindfulness

Pick something that works for you; whether it’s journal writing, yoga, meditation, or walking, it’s essential to carve out time in your day to be present intentionally. Just like any other muscle, mindfulness is something that takes patience and dedication, so it’s crucial to practice it daily.

#4 Be. Here. Now

As you go through your day, to get yourself out of your head, I want you to start to practice acknowledging what is happening at the exact moment. If you are brushing your teeth, think to yourself, “I am brushing my teeth right now.” Feel how the bristles of your toothbrush feel on your gums. When you’re brushing your hair, do the same practice. Ask yourself questions like: What do I hear? What is around me? Where am I? Who is around? How am I feeling? You might feel silly when you start doing this, but if your goal is to manifest love, it’s all part of your journey. Being. Here. Now. is beyond beneficial to the whole process.

#5 Unplug from social media

Focusing on social media takes you away from the present moment, especially if you are looking back at your own pictures or you are looking at your ex’s pictures and videos. Or maybe, you are looking at someone’s account to which you are comparing yourself, which makes you feel down on yourself and bad about where you’re in life. Find things to do instead of social media like exercising, reading a book, going for dinner with a friend. Whatever it is, it will keep you from ruminating or future-thinking and agonizing. In other words, it will keep you from suffering and bring you back to the moment at hand, which is all that matters anyway.

I hope you feel encouraged and inspired to go forward with your dating journey and find that person who can’t wait to meet you too! Remember to be in the moment because being anywhere else than where you are, does you no good and only harms you. Trust that everything that has happened before now has happened for a reason, and everything that will continue to happen will be divinely timed and perfect just the way it is. Remember to allow life – to accept life and not be in resistance, all in service of you finding the “person” who came to this earth to be with you and you with them.

Jaime Bronstein is a relationship therapist, coach and host of “Love Talk Live” on LA Talk Radio. She was named the “#1 Relationship Coach Transforming Lives in 2020” by Yahoo Finance. For the past 20 years, Jaime has been teaching her clients how to heal their past, love themselves unconditionally, how to be vulnerable, tap into their inner strengths and intuition, and live more authentically to achieve their relationship goals. Jaime is highly sought-after to share her relationship advice on various media outlets such as KTLA, ABC, NBC and CBS News, PEOPLE, Thrive Global, and Bustle. Jaime empowers her clients to become aware of the fact that they were born to have love in their lives – not just any love – the right love for them. Jaime has a bachelor’s degree in psychology from Boston University, a master’s degree in social work from New York University, and a certificate in Spiritual Psychology from the University of Santa Monica. Jaime’s book on manifesting love is currently in the works. Find her online at and catch her on-camera radio show. Follow her on Facebook, Instagram and Twitter. To check out some of Jaime’s work, click on her sizzle reel link:

Heart Wisdom – Ep. 133 – Training The Inner Child

We need to give attention, love, and energy—it’s called Wise Attention in Buddhist practice—to our inner child, just as we need to give attention to any child we’re trying to raise. It’s important to mindfully tend our inner growth, learn how to heal/grieve our childhood wounding, love, and let go.

*This dharma talk was recorded on January 1, 1988 at Spirit Rock Meditation Center,

The post Heart Wisdom – Ep. 133 – Training The Inner Child appeared first on Jack Kornfield.

Jason Reynolds: The Antidote To Hopelessness

Jason Reynolds is an award-winning author and National Ambassador for Young People’s Literature. This hour, Jason speaks with Manoush about reaching kids through stories that let them feel understood. This conversation is part of a collaboration between NPR and the Library of Congress National Book Festival. For more information about the festival visit

Strength and Conditioning Specifics to Improve your Tennis Game

Strength and Conditioning Specifics to Improve your Tennis Game

Roger Federer once said –

“One of the most important characteristics to be a successful tennis player is to be physically fit.”

Regardless if you are a recreational tennis player or perhaps you are an aspiring professional, your game will improve with the inclusion of off-court fitness.

The importance of fitness becomes more evident as you progress into playing more difficult matches against more challenging opponents. You will find that matches become way more competitive and physical.

Whatever the sport, strength training is in harmony with various training factors (i.e., technical, tactical, physical and psychological) and training principles (i.e., overload, specificity, progression and individualisation). The connection strength training has with other training factors within a sport will equip an athlete with a complete set of tools in order to maximise their performance.

In tennis, strength is used to generate speed, power and endurance. It is impossible to have agility, speed, power, a developed anaerobic system, and flexibility/mobility without optimal strength levels.

Strength training is also critical to prevent injury. Because tennis is a sport that involves many repetitions of movements of unilateral features, it is conducive to developing muscular imbalances which significantly increase the likelihood of injury. Specific strength training for tennis is essential to maintain or restore proper muscle balance.


Exercise Right spoke with Accredited Exercise Scientist and owner of Best Practice Personal Training, Anthony Gillespie.

Anthony has coached tennis in Austria and London and discusses the importance of strength and conditioning for tennis players.

How important is strength and conditioning for a tennis player at any level for performance and injury prevention?

It is super important.

It is what underpins everything, including the mental side of performance on the court.

Often a fit mind follows a fit body and vice versa, but of course not always – the mental side is another blog entirely. Sure, you can get fitter and stronger by playing tennis, but nothing will replace specific strength and conditioning training.

Think about a top-level tennis match. What do you see?

There is the powerful fast serve and then the amazing reaction time to prepare and return that ball (sometimes with even more power).

There is a big need for high speed and agility to move across the court efficiently and also to have sufficient mobility of multiple limbs to run and then strike the ball sweetly. The player needs to be able to stabilise and maintain fine control at the end point to manoeuvre the racquet into position to achieve that clean contact.

The length of a single point can tax the aerobic system, but an advanced fitness level in this sense is more so for recovery between anaerobic bouts. The average point depending on the surface is usually not long enough to qualify as aerobic in nature.

Nevertheless, a professional tennis player needs to sustain bouts of maximal effort for matches lasting anywhere between less of than an hour and up to a 6 hour+ game.

All the components of fitness and performance needed for tennis should be developed and there is no better way to do that than through a structured and tailored approach to strength and conditioning.

The inclusion of focused tissue maintenance and recovery regime is vital because the fittest, strongest, fastest and most agile player is no good if they are injured. There clearly is a lot that needs to be worked on physically to give an individual the best chance to be the tennis player they want to be.

With a a small amount of time to train and a lot to cover, areas of weakness should be the prioritised target. There is no point for a tennis player to try to have a super advanced aerobic system like a distance runner. A Vo2 max that meets a good enough level will suffice with a minimum score of 55ml being the goal. That is not to say that maintenance of the ‘good enough’ area should ever be ignored but suffice to say it is a combination of both art and science to get this right in a strength and conditioning program.

What training specifics would a tennis pro be doing within their routine?

In the so called ‘off season’ it would be important to cross train to both give the highly used muscles a bit of a break but also allow a mental freshen up from the daily grind that can happen if the balance isn’t right.

It is fortunate that tennis requires so many different areas of performance, but also unfortunate in that there is almost too much to work on.

Cross training for aerobic fitness could be anything other than running. But of course, as the ‘season’ gets closer, running would take precedence. This running could be aerobic in nature aiming to achieve a Vo2 max possibly at least above 55ml.

There should also be anaerobic running focusing on the lactate system (up to about 60s of maximal effort) and the ATP/PC system (short powerful bursts). The breakdown of how much you do with each will depend on current ability and the type of player you are. The bigger the hitter, the more the focus on power.

If you are a counter puncher like Lleyton Hewitt, then an ability to keep running and retrieving will be super important. In short, you always need to be a lot fitter.

The training may change too according to the surface. It probably comes as no surprise that a great level of cardio fitness would be required for the French Open, where the average point length is a lot longer.

What does a general week look like?

This would be clearly different for a pro versus a serious amateur. After all, one makes their living from it and for the other, it is a secondary pursuit in life.

In general, time on the court needs to be the priority, but it will depend on what part of the ‘season’ it is.

Whilst it is true that tennis is a year-round game, there will be time throughout that year where certain events will be more prioritised.

For the purpose of this question, let’s assume it is a typical training week for an amateur. This player participates in an ordinary competition on the weekends and an event of note coming up in about 3 months.

Other than tennis practice on the court, the week should include a mix of training including aerobic base maintenance work:

Pre-Hab/Rehab Work

1-2 x 30-45 minute sessions

General Strength Training Routine (Whole Body)

1-2 x 20-30 minute sessions

Power and Agility

2 x 45 minute sessions

Speed Endurance and Speed Training

2 x 2-30 minute sessions


1 x 60 minute session (massage, physio, osteo, etc. – preventative maintenance)

It should all be about quality movement and quality effort. There is no need to do hours and hours of general training for fitness and strength.

Get focused on the movements and efforts required to be good on a tennis court and the recovery mechanisms needed to re-set and stay fresh and injury free.

Your top 3-5 tips for an amateur player looking to take their game to the next level?
  1. Have a strong aerobic fitness base but don’t over do the long distance running as you need speed, agility and power more than an incredible Vo2 max.
  2. Do interval training both in a general sense and specific to the demands of tennis performance.
  3. Do strength training which looks at all body strength followed by exercises aimed at the muscles involved in powerful movements, e.g., legs, core, shoulder and arms. Think how they deliver power in the serve.
  4. Don’t forget mobility, trigger pointing and stretching to help the body recover in between training and playing events.
  5. Regular massage, chiro, osteo and/or physio to help maintain an injury free body. You can’t get better if you are sidelined.

Speak with a professional

Everyone has individual traits and abilities and if you’re new to exercise and sport it can be tough to know where to start safely.

Accredited exercise professionals are university-qualified who are equipped with the knowledge and skills to improve health, fitness, well-being, performance, and assist in the prevention of chronic conditions.

To find an accredited exercise professional near you, click here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started.

Written by Exercise Right. We have partnered with Nike Australia Pty Ltd for this article series. The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

The Wisdom of Insecurity

The Wisdom of Insecurity

“Security is mostly a superstition.  It does not exist in nature nor do children as a whole experience it.  Avoiding danger
is not safer in the long run than outright exposure.  Life is either a daring adventure or nothing.” —
Helen Keller

One day my teacher Ajahn Chah held up a beautiful tea cup, “To me this cup is already broken. Because I know its fate, I can enjoy it fully here and now. And when it’s gone, it’s gone.”  When we understand the truth of uncertainty, we become free.

The broken cup helps us see beyond our illusion of control. When we commit ourselves to raising a child, building a business, creating a work of art, or righting an injustice, some measure of failure as well as success will be ours. This is a fierce teaching.

We may lose our best piece of pottery in the firing, the charter school we work so hard to create may fold, our start up business may go under, our children may develop problems beyond our control. If we only focus on the results, we will be devastated. But if we know the cup is broken, we can give our best to the process, create what we can and trust the larger process of life itself. We can plan, we can care for, tend and respond. But we cannot control.  Instead we take a breath, and open to what is unfolding, where we are. This is a profound shift, from holding on, to letting go.  As Suzuki Roshi says, “When we understand the truth of impermanence and find our composure in it, there we find ourselves in Nirvana.”

When people asked Ajahn Chah questions about enlightenment or what happens at death or whether meditation would heal their illness, or whether Buddhist teachings could be practiced equally by westerners, he would smile and say “It’s uncertain, isn’t it?” Chögyam Trungpa called this uncertainty “groundlessness.” With the wisdom of uncertainty, Ajahn Chah could simply relax.  Around him was an enormous sense of ease. He didn’t hold his breath or try to manipulate events. He responded to the situation at hand. When a senior western nun left the Buddhist order to become a born again Christian missionary, and then returned to the monastery to try to convert her old friends, many were upset. “How could she do this?” Confused, they asked Ajahn Chah about her. He responded with a laugh, “Maybe she’s right.” With these words, everyone relaxed.  When called for, Ajahn Chah could plan the construction of a great temple or oversee the network of over 100 monasteries started by his monks. When disciplining misbehaving monks, he could be decisive, demanding and stern.  But there was a spaciousness around all these actions, as if he could turn to you a moment later and smile – like a wink – and say, “It’s uncertain, isn’t it?”   He was living proof of the secret of life described in the Bhagavad Gita, “to act well without attachment to the fruits of your actions.”

The trust expressed by Ajahn Chah comes whenever our consciousness rests in the eternal present. “From where I sit,” he said, “nobody comes and no one goes.”  “In the middle way, there is no one who is strong or weak, young or old, no one who is born and no one who dies. This is the unconditioned. The heart is free.”  The ancient Zen masters call this enlightenment “the trusting mind.” The Zen texts explain how to do so, “To live in Trusting Mind is to be without anxiety about non-perfection.”  The world is ‘imperfect.’ Instead of struggling to perfect the world, we rest in the uncertainty. Then we can act with compassion and we give our best. Without attachment to the outcome, we bring fearlessness and trust to any circumstances.



This excerpt is taken from the book The Wise Heart

The post The Wisdom of Insecurity appeared first on Jack Kornfield.

3 New Tech Innovations That Will Blow Your Mind

New Tech Innovations


The rapid rate at which new and life-changing technology innovations are being developed is something truly impressive.

From the various technologies that allow you to browse free templates to start your very own website, the likes which wouldn’t have been possible just a few decades ago, all the way up to technology that has life-saving potential – new technologies are of benefit to everyone.

With these new technologies, we get a brief look into just what our future as a species might look like as a whole, and that’s without mentioning that some technology has massive potential, perhaps even one day being able to save the world.

In this article, we will be going through and discussing three of the new technology innovations that are set to come to fruition within the near future, as well as stating the reasons why they are likely to have such a drastic impact.

Read on if you want to learn more about new innovations and tech discoveries.

1. Google Glasses

The Google glasses are truly an innovation of the future.

With google glasses, you will be able to access a version of google as well virtualisation tools on the fly.

Taking a leisurely walk and want to look at some images for the website you’ve just thought of starting? Well, go right ahead. Fancy watching a spot of YouTube on your morning jog? That’s no problem.

The possibilities with Google glasses are truly endless, and it is likely to revolutionise the world as we know it.

In the near future we will see google glasses fully completed and able to be sold for the masses, and in no time at all, you’ll be able to get your very own Google glasses.

It truly is inconceivable to predict just how different the world may look once the Google glasses release, but it may give us a brief look into what the future of humanity may look like as everyone will now be walking around VR capabilities that can be used at the drop of a hat.

The features we have mentioned so far are just a few of the capabilities that the Google glasses have. In addition to being able to access google as well as VR technology, there will be a translation tool, photo and video options, virtual reality reminders, as well as many others.

2. Sustainable Fuel

Not so long in the future, we may just be able to save our planet with the new innovation of sustainable fuel.

Sure, you have probably already heard about the “miracle battery” for electric cars, but we just might have another alternative in the works.

Recently, scientists have been working on a sustainable and renewable fuel, that will be created by fusing different elements.

When this new sustainable fuel becomes widespread among the population, the impact this is going to have will be enormous. In fact, it may just change the world.

Having a renewable form of fuel will not only do wonders to save the planet because of the negative effects our standard model has on climate change, but it may give us the capabilities to harness even more fuel at the fraction of the cost.

This could potentially save companies and businesses millions and allow them to focus their capital elsewhere, which may boost humanity in the future by decades.

This innovation will be huge news when this project becomes a reality, and it may not even be as far off as some people would think.

3. Bio-Technology

Something which many people thought they would never see in their lifetime is now just over the horizon, and that is; biotechnology.

With biotechnology, people will be able to replace a limb with a robotic replacement and be able to control it using their brain as if it were real.

This is a truly exciting innovation, and it may just be way bigger than people think.

Of course, the first type of people this will benefit is those who are disabled or missing certain limbs. With biotech, they will be able to get a robotic replacement that will almost feel exactly like the real thing.

However, in the future, we could see a much more diverse array of uses than this.

For example, in the future, we may be able to just replace a body part and get it replaced with a robotic replacement. This means we could improve our natural abilities by modifying ourselves with robotics; part man, part machine.

It truly is impressive how far we have been able to come as a species. However, we are only just getting started.

Within the next few decades, it is likely that the world will be completely different to the one we see before us today, and hopefully, all the new innovations will make lasting changes to the world in positive and exciting ways.

Even now, the technology that we are getting access to is something that we would have never even dreamt of just ten years ago, and if anything, progress is likely to speed up exponentially.

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The Fundamentals of Rugby Goal Kicking

The Fundamentals of Rugby Goal Kicking

Goal kicking is a full body movement full of angles, balance, strength and timing.

Have you ever watched a game of professional rugby union and seen a goal kicker slot the ball through the post from anywhere on the field effortlessly?

No matter the size of the crowd, the noise, the weather, or pressure, you watch on as an elite kicker systematically goes through their routine and kicks the ball perfectly.

In rugby union, a goal kicker has the biggest responsibility on the field and cannot be underestimated. They are normally the difference between winning and losing and keep the scoreboard ticking over. This has become more evident for Australia in recent years, usually being the difference in the Wallabies success.

In fact, if you’re a rugby fan, you would’ve just witnessed how important having an established goal kicker in the team is within the sport.

We all are still on a high after watching comeback kid, Quade Cooper put in a near perfect performance wearing Wallaby gold last weekend in his first game back after being recalled into the team after a four-year exile.

Cooper sealed the win after the buzzer with a cool, calm and thumping kick from 45 meters out.

If he missed, the hype around him right now would be completely different.

There is a lot of baggage that comes with being the kicker; some succeed and thrive, others crumble in the moment.

With so much added pressure on a goal kicker in sport, how does an amateur prepare to transition into a seasoned kicker?

Here are a few things to remember when lining up for your next kick.

Where to start?

A lot of young kickers look up to their idols and try replicate their particular kicking style. While they are a great aim for perfection, don’t hold yourself to a similar standard.

Don’t start changing your kicking style every practice – it’s about what feels comfortable to you.


1. The Set Up

Every goal kicker will have their own unique set up which will suit their style and action. A good tip here is to line the ball up with the seam and valve facing away from you and towards the goal. Having the seam and valve away from you helps with consistency as the inside of the ball is different around the valve.

2. The Run Up

Every player also has a unique style before their run up and Quade Cooper is the perfect example.

Quade has changed his style a few times because he keeps finding new ways to make him feel more comfortable kicking.

No style of his has been more famous than the rotating “holding the rope” technique back in the glory days of 2011. Even consider how Jonny Wilkinson use to kick the ball.

Choose a style that works for you and not someone else.

3. Opposite Foot Placement 

The opposite foot should always be placed directly alongside the ball about a half a foot out. The angle of this foot should always be pointing in the direction of the posts. Angled out it would go left and angled in it would go right. Having the foot placement too far forward will decrease your power, and having it too far back will make you kick further up the ball with less accuracy.

4. The Sweet Spot 

The kicking leg should always connect with the same point on the ball. Where the sweet spot is depends on your set up and style.

5. Shoulder and Head

If the kicker was a right footer, his left shoulder and head should always be over the ball in a powerful position and his head down, eyes fixed on the strike. A good tip here is to imagine the ball is glass and as you are over the ball you should be able to look through it to see your foot strike.

6. The Follow Through 

After the strike, every goal kicker needs to follow through the line of the ball. This helps accuracy, consistency and power. Some players, however, fall away to the side of the ball instead of in front of the ball. If you swing through the ball and finish in front, often you would achieve greater distance and a higher level of accuracy than those that fall away to the side.

Never skip leg day!

It should be common sense, but to be an accurate and great goal kicker, you must strengthen your lower limbs.

Lower limb strength will help correct muscle function and kicking technique. This allows kickers to create power, stability, accuracy and distance to their kicking game says Physical Performance Coach, Simon Price.

While you cannot go past the basics such as the squat or the dumbbell walking lunge, here are a few other exercises to do in the gym or weights room to help improve your kicking.

Exercises to incorporate into your program:
    • Single leg lunges (barbell or dumbbell) or Bulgarian split squats (barbell)
    • Copenhagen exercises (groin strength)
    • Uni-lateral and bi0lateral movements
    • Trunk rotation
Tips for goal kickers wanting to improve:
  • Strength is key! Don’t neglect your lower body in the gym.
  • Monitor your kicking load.
  • Practice your craft! You won’t improve without the extra work.
  • Always incorporate a good warm up and warm down in your training sessions as it will help reduce the risk of injury.

Speak with a professional

Everyone has individual traits and abilities and if you’re new to exercise and sport it can be tough to know where to start safely.

Accredited exercise professionals are university-qualified who are equipped with the knowledge and skills to improve health, fitness, well-being, performance, and assist in the prevention of chronic conditions.

To find an accredited exercise professional near you, click here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started.

Written by Exercise Right. We have partnered with Nike Australia Pty Ltd for this article series. The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.