To become a better version of myself everyday!!

Joined February 2015
GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
When bounding, focus on: ✅ Active foot strike: Don't just land, attack the ground. ✅ Knee drive: Punch that lead knee up and forward. ✅ Powerful arms: Your arms drive your legs—use them!
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
One of the number one things I get asked about is breathing when I run. a good tip I use is to take a “total” breath. The cadence of the breath will change based on your tempo, but making sure that we don’t get into hyperventilation when we are running!
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
📊 Fuerzas musculares al correr (x peso corporal): Sóleo: 6.5–8.5x Cuádriceps: 4.5–5x Isquios y flexores cadera: hasta 9x en sprint Glúteo máx: 0.5–2.25x 💡 ENFATIZA entreno de sóleos, quads, isquios y flexores para rendir y prevenir lesiones 🏃🏻‍♂️ journals.biologists.com/jeb/…
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
🔘Tottenham Hotspur positional game setup under Roberto De Zerbi yesterday morning 🔥 18x18 area. Locked in positions in possession ⚽ In possession: stay in your box, use the neutrals, find a way through the pressure. 🔥 Out of possession: press as a two in each half Simple Objective: Move it from one end zone to the other = score. If the pressing team win it? Roles reverse instantly. High tempo. Sharp decisions. Non stop transitions. Sign up to our website to get access to 1000's of training ideas #Coaching #FootballTraining #PositionalPlay #SoccerDrills #PlayerDevelopment
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
This is a good foot striking tip that helped me run faster! It's a little advanced, but I hope it can help you!
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
For my runners: dynamic movement and drills are not to be skipped. They allow you to improve form and decrease injury, allowing you to become a better, faster runner. For my athletes that don’t run: dynamic movement and drills are not to be skipped. They keep fundamental functions of your body active and are huge for longevity, and not just in sport… in life!
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
One of the clearest takeaways from this paper is that training load should be understood as exposure, not just as a collection of numbers on a dashboard. That is a major shift in thinking. The authors argue that external load reflects what the athlete does, while internal load reflects the psychophysiological stress created by that work. That distinction matters because performance, readiness, fatigue, maladaptation, and injury risk are not driven by labels or metrics alone. They are driven by how the athlete is exposed to stress and how the body responds to it. The paper also makes the point that load measures should not be judged by how modern, complex, or impressive they look. They should be judged by whether they reflect a plausible mechanism tied to the outcome we actually care about. The part that stands out most to me is this: if we do not understand injury and fatigue in the context of exposure, then we are already behind in how we think about mitigation and intervention. Too often, injury gets treated as an isolated event, or fatigue gets treated as something to simply manage once it shows up. But this paper supports a more useful view. These outcomes need to be understood in relation to the training process that helps produce them. If injury and excessive fatigue are downstream of poorly understood or poorly managed exposure, then reacting only to the endpoint means we have missed the real leverage point. That leverage point is preparedness. It is the ability to shape exposure in a way that improves readiness while reducing the likelihood of maladaptation, excessive fatigue, and unnecessary injury risk. From my reading, two concepts deserve constant attention: • Dose: the amount of training stress that actually reaches or meaningfully interacts with the athlete • Dose response: the relationship between that stress and the outcome that follows If we understand those two concepts, we stop chasing injury in an ignorant, isolated way and start asking better questions: How much can this athlete tolerate? For how long? At what intensity? What type of exposure is producing the response we are seeing? That is a much better framework for decision making. It keeps the focus on modulating exposure to build readiness, rather than acting as though injury is just a passive event that appears without context. In many cases, the better path is not simply to chase the injured structure after the fact, but to understand the exposure patterns and tolerance limits that helped create the problem in the first place.
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Futuro 2013/14 players experimenting with turning skills with @azjeugd 🇳🇱Academy Manager Paul Brandenburg. #everydayineveryway #thefutureisours
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
To thrive and survive as a change or improvement leader in a big system, we need to be competent. We need to be able to redesign processes, apply improvement methods, analyse data, mobilise teams & achieve outcomes. A February 2026 HBR article by Annie Peshkam (“To lead through uncertainty, unlearn your assumptions”) says that this isn’t enough. She distinguishes between “competence” (doing things well) and “capacity” (staying present when action will not resolve the tension). As change and improvement leaders, we have invested heavily in competence: QI methods, governance, pathways, PMO disciplines. We have invested far less in capacity: the inner steadiness, emotional regulation and shared sensemaking that allow us to hold complexity with our teams. Capacity is the ability to pause instead of jumping to solutions; say out loud what is difficult about a change; keep conflict in the room and work with it rather than pushing it into the “meeting after the meeting”. The systems we work in are in sustained uncertainty: financial pressure, workforce depletion, reform agendas, unrelenting demand. Deloitte's Global Human Capital Trends survey of 14,000 leaders found that, in this context, we must look beyond efficiency and predictable results and instead elevate resilience, adaptability, and human connection. Yet our improvement/performance approaches still reward leaders who give quick answers, project confidence and absorb team anxiety. These assumptions shrink rather than expand our capacity to lead. How can change and improvement leaders build capacity? 1) Embed personal practices of pause and reflection into our leadership routines, especially in "high‑stakes" meetings. 2) Start key conversations by naming the tension in the room and giving people time to speak to it before moving to plans. 3) Design our improvement structures (huddles, steering groups, programme boards etc) as “holding environments”, where disagreement and emotion are legitimate data, not distractions. 4) Stop carrying the burden alone: share sensemaking work with our teams, service users and communities, and make that sharing visible. 5) Invest in development focused on emotional steadiness, presence and curiosity, alongside the technical disciplines of QI and "change management". We talk a lot about learning cultures. This article challenges us to cultivate unlearning cultures in addition. The shift from competence to capacity is not a “nice to do”; it is central to our ability to lead change and improvement in the face of relentless uncertainty. hbr.org/2026/02/to-lead-thro…
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Most don’t realize that 1v1s can be won in 1-touch. So they don't coach it. This is the perfect exercise to build this skill: [@WannaTeachPE] xitter.cf/WannaTeachPE/status/19…
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
The Deep Squat Hip Rotation is one of the best hip mobility drills out there, if you can do it right. Here’s what you need to know to maximize your mobility gains 👇
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Your passing drills shouldn't be complicated. They just need 4 things: 1) Short passes – keep it simple. 2) Constant movement – no players standing around. 3) High pace – if it's not fast it's pointless. 4) Small groups – more touches per player. 🎥: proveitfootball
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
RSI(Reactive Strength Index)はもう古い? DRI(Dynamic Rebound Index)という指標がRSIの上位互換になるかも↓ eu-opensci.org/index.php/spo… まだ当該論文をちゃんと読み込めてはないけど、DRIのほうが実際のバネ能力を適切に反映してるかもしれない🤔
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Fast Leg Drill ✨ This is one of my favorite drills for building a quicker, more efficient stride. Who’s adding this to their warm-up this week? 🖐️
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Stop landing and start attacking! Power bounds are the secret to explosive speed for runners. ☑️The Goal: Strength, explosion, and stability. ☑️The Key: "Attack" the ground to create bounce and protect your knees. ☑️The Result: Bulletproof muscles, tendons, and joints.
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
Lean how to A-skip in 1 minute!
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GDW 🏴󠁧󠁢󠁷󠁬󠁳󠁿 🇬🇧 🇺🇦 💙 retweeted
The Coaching Style trap most people don't realise they're in.... There isn’t one “correct” coaching style. 👉 Command. 👉 Democratic. 👉 Question and answer. 👉 Guided discovery. Read more 🧵
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