Australian Running Coach

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Nightcliff, NT
Australian Running Coach

G'Day! Click LIKE to receive updates from my page. Visit my website at www.JacobAndre.com As a little kid, I wanted to know how things worked.

I was most interested in life - how living things functioned. As I became older, I became more interested in the human mind and body. I wanted to know how it all worked and how it could function at it's optimal. My passion for the brain and body led me to study teaching, sport and exercise science, and psychology in three separate courses at university. When I realised I wanted to be my own boss,

I turned that passion into a blog, and that blog into a lifestyle. Now I consult, coach, teach, lecture and speak on how to achieve optimal performance of the mind and body. I'm a running coach and movement specialist, known for my ability to break down movement and prescribe specific exercises appropriate to one's level of competence. Physical literacy is the same as written, read, heard and spoken literacy. You wouldn't expect a student to read a novel without first learning the alphabet. I love movement patterns and that includes teaching people how to run optimally. I often get asked for advice on fitness, nutrition and mindset and appear regularly on radio and as a guest on other podcasts.

21/04/2026

So damn proud and excited to be able to say I’m now a PROFESSIONAL Level 2 Strength & Conditioning Coach with 🤗

19/04/2026

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Acceleration 101: The First 3 Steps

In footy, separation isn’t created at top speed — it’s won in your first 3 steps. That’s where games are decided.

Before we chase speed, we need to lock in the positions that produce it. Acceleration mechanics are fundamentally different to upright running, and if you get this wrong, you’re leaking force every step.

🔑 Why It Matters:

✅ Optimises force application — horizontal projection is what drives acceleration

✅ Reduces wasted motion — no energy leaks through poor positioning

✅ Builds efficient mechanics that transfer directly into game speed

🔥 How to Set Up (Wall Drill – Step 1):

1️⃣ Whole-Body Lean (45°)

Create a straight line from ankles → knees → hips → shoulders.

No hinging at the hips — this is a global lean, not a bend.

2️⃣ Upper Body Position

Hands on the wall/bench/whatever, arms at ~90°. Strong, stable through the trunk.

3️⃣ Ankle Position

Ankles at ~90° — avoid plantar flexion (calf raise) or excessive dorsiflexion (stretch). This sets stiffness for force transfer.

4️⃣ Step Mechanics

Step forward with slight dorsiflexion so the foot stays parallel to the ground.

Drive until the toes reach the line of the knee — then stop.

5️⃣ Key Checkpoints

* Toes in line with or just behind the knee
* Shins parallel
* Strong forward projection without collapsing posture

This is the exact position you hit in your first 3 steps of acceleration — and the position every wall drill should reinforce.

Master this, and you build acceleration that actually transfers to the field.

If you want to maximise your performance, my online 2-Week Performance Foundation is the best place to start — we build mechanics like this from the ground up, properly.

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

13/04/2026

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So many athletes just do drills for the sake of it.

Drills aren’t the goal—better running is.

If your drills don’t transfer into how you actually run, you’re wasting time.

Take the high knee drill 👇

On its own, it’s just a part-skill. Useful—but incomplete.

The key is bridging the gap between the drill and the real skill.

That’s where high knees into a run becomes powerful.

You’re now:

✅ Integrating the drill into the full movement pattern

✅ Training coordination under real running conditions

✅ Reinforcing mechanics at speed, not just in isolation

🔬 From a biomechanics standpoint, sprinting performance comes down to two things:

1️⃣ Minimising ground contact time

2️⃣ Maximising force application into the ground

Everything we do—every drill, every progression—should serve that outcome.

So next time you’re doing drills, ask yourself:

“Is this actually improving how I run?”

If not, it doesn’t belong in your program.

Train with intent. Transfer is everything. 🎯

What’s interesting is the athletes I’m working with right now—their parents understand how important it is to learn how to run properly.

Their dad played AFL and I actually taught him back in the day.

Their mum and dad understand that running mechanics matter.

If you want to move better, run faster, and actually see your training transfer onto the field:

📩 DM me to learn how to run better

💬 Comment RUN for Free access to my Running Mechanics for Footballers guide ✅

12/04/2026

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Agility isn’t just about looking quick — it’s about how fast you can decelerate, control, and re-accelerate.

At my ASCA Level 2, I had a conversation with a coach working with Flag Football Australia (which is an Olympic sport from 2028 👀), and what he said they’ve been noticing from their recruitment process is:

Most Australian team sport athletes aren’t agile enough.

AFL, soccer, rugby — they might look agile…

But when you benchmark against NFL standards, the gap is obvious.

In the U.S., athletes are trained to stop in 3 steps.
Not slow down… stop.

🔑 This is the basis of elite agility.

Here’s how we build it:

1️⃣ Step 1 – Decelerate

Lower your centre of mass, absorb force, prepare to brake.

2️⃣ Step 2 – Stop

Aggressively reduce momentum — strong positions through hips, knees, and trunk.

3️⃣ Step 3 – Stop & Square Up

Finish square, balanced, and in control — ready to re-accelerate in any direction.

🧠 I coach athletes to literally think on each of the 3 deceleration steps:

“Decelerate. Stop. Stop.”

This builds timing, intent, and motor control under speed.

⚡ Start slow (just with the 3 steps to begin with) → progress to high speed and greater distance → then layer in chaos.

Because elite agility isn’t reactive first —
It’s mechanically efficient braking under pressure.

🇦🇺 I’m on a mission to improve this.

I want Australian athletes to be known as the most agile in the world.

Master the brakes to master agility.

Don’t speed up what you can’t slow down!

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

07/04/2026

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Running Mechanics 101: I always start at the pelvis.

Every time I teach an athlete how to run more efficiently, we don’t start with the feet… we start with the hips.

Why? Because the pelvis dictates everything downstream.

🪣 The “Bucket of Water” Analogy:

Think of your pelvis as a bucket filled to the brim.

Any excessive movement = wasted energy.

So we build awareness first:

➡️ Tip the bucket forward (spill out the front) x3

➡️ Tip the bucket backward (spill out the back) x3

Then we refine it…

🎯 We finish with a slight “tip out the back” — this posterior pelvic position is where we want to live when running.

🔑 Why This Matters:

✅ Improves force application into the ground

✅ Reduces braking forces and overstriding

✅ Sets up optimal foot strike underneath the body

✅ Creates a more efficient, repeatable stride pattern

Get the hips right first — the feet will follow.

Skip this step, and you’re just patching over poor mechanics.

Master this, and you build a foundation for real speed and efficiency.

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

30/03/2026

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Running Mechanics 101: “Knee Catch-Up” 🏃‍♂️

On a recent coaching call with a young athlete, we dialled in a key technical constraint: knee catch-up.

This is the ability of the swing leg to rapidly “catch up” under the hips after toe-off—critical for efficient stride cycling and front-side mechanics.

🔑 Why It Matters:

✅ Improves stride frequency without overstriding

✅ Enhances front-side mechanics for better force application

✅ Reduces braking forces and energy leaks

✅ Transfers directly to repeat sprint efforts in footy

🔥 How to Coach It:

1️⃣ Posture First – Tall through the trunk, slight forward lean from the ankles

2️⃣ Strike Under Hips – Avoid reaching; think “step down, not out”

3️⃣ Fast Hands = Fast Feet – Arm speed drives lower limb turnover

4️⃣ Cue It – “Snap the knee through” or “zip the heel under the bum”

Mastering knee catch-up isn’t just for distance runners—it’s a performance multiplier for any AFL athlete who needs repeat speed, efficiency, and durability.

Control the cycle, control your speed.

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

19/03/2026

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Running Mechanics 101: Dribbles Progression

If you can’t control the foot strike at low intensity… you’ve got no chance at speed.

The dribbles series is one of the most underrated drills for building elite running mechanics from the ground up. It teaches rhythm, stiffness, and precise foot placement — the foundations of efficient sprinting.

🔑 Why It Matters:

✅ Builds foot and ankle stiffness for better force transfer into the ground.

→ The more efficiently you apply force, the faster you run. Simple as that.

✅ Improves strike accuracy and timing.

→ Teaches the foot to land underneath the hips, not out in front where braking occurs.

✅ Develops tendon capacity and resilience.

→ Critical for sprinting, change of direction, and reducing soft tissue injuries.

🔥 How I Progress It:

1️⃣ Heel Dribbles

→ Land on the heels with toes pulled up (dorsiflexed).

→ Focus: anterior chain activation and teaching control of foot placement.

→ This is where most athletes realise how little control they actually have.

2️⃣ Mid-Foot Dribbles

→ Land flat-footed (mid-foot).

→ Focus: balanced contact and whole-foot awareness.

→ This bridges the gap between control and elasticity.

3️⃣ Forefoot Dribbles

→ Land on the ball of the foot, heels hovering just off the ground.

→ Focus: elastic rebound and stiffness — similar to pogo mechanics.

→ This is where we start transferring into true sprinting qualities.

⏳ Important: Tendons take ~7 months to remodel.

That means you can’t rush this.

I spend substantial time at each stage, gradually exposing the body to higher demands.

Most athletes skip this process…

Then wonder why they’re tight, slow, or constantly injured.

Build it properly, and your speed will take care of itself.

Control → Rhythm → Elasticity → Speed

💬 Comment RUN for Free access to my Running Mechanics for Footballers guide ✅

16/03/2026

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Acceleration Mechanics 101: The Wall Drill

If you want to break away from your opponent in football, the first few steps matter more than anything else.

That’s where the wall drill comes in. It teaches the body the correct acceleration pattern so you can produce force into the ground and move forward explosively.

🔑 Why It Matters:

✅ Teaches the correct 45° forward lean, which is essential for powerful acceleration.

✅ Reinforces force production backwards into the ground, which propels you forward.

✅ Builds the “punch and drive” pattern used in the first steps of a sprint.

🔥 How to Perform:

1️⃣ Body Position – Lean forward against the wall at roughly 45 degrees. Your body should form a straight line from head to heel.

2️⃣ Ankle Position – Keep the ankles locked at about 90°. Not in a full calf raise and not with heels on the ground — think halfway between the two.

3️⃣ Punch & Drive – Step forward with the foot dorsiflexed (toes up). The foot should land just behind the knee if you drop a vertical line from the knee.

4️⃣ Shin Alignment – At the top of the step, the front shin should be parallel with the back shin. This ensures the body is applying force in the right direction.

Master this pattern and you’ll build the mechanics needed for faster first steps, better acceleration, and more powerful sprinting.

And remember…

What’s the one thing you do more than anything else in a game of footy?

Run.

💬 Comment RUN for free access to my Running Mechanics for Footballers Guide 📘

15/03/2026

So proud of these 2! 🥹

and have been the longest continuous members of 💪

They exemplify the traits I deem to be the most important for success: coachable and committed.

So happy for them to get the greatest reward for effort winning yesterday’s Women’s Premier League Grand Final with 🏆

Massive congratulations too to .james who was also a FootyFit member this season, although we didn’t get to catch in the midst of the post game celebrations 😆🥳

It has been an absolute pleasure to be a part of Zoe’s gym, .fitness, over the past 6 months and a privilege to be invited down to Pint training sessions multiple times this season to teach them how to run more efficiently and take them through some running sessions.

Well done ladies 👏

13/03/2026

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Running Mechanics Analysis: 20m Upright Sprint

One of the most valuable things we can do as coaches is objectively analyse movement.

In this carousel, we’re using Vuemotion technology to break down a 20-metre upright sprint and identify key performance metrics that influence speed, efficiency, and durability on the field.

Because here’s the reality of football…

What’s the one thing you do more than anything else in a game?

That’s right… RUN.

If your running mechanics are inefficient, you’re leaking performance every single step.

🔬 The Key Metrics Identified for Improvement Here:

📏 Average Step Length – Influences how much ground you cover with each stride.

Improving hip projection and force application can increase stride efficiency without overstriding.

⏱ Average Flight Time – Reflects how effectively force is produced during ground contact.

Higher quality force production usually leads to greater stride efficiency and speed.

👣 Average Ground Contact Time – One of the most important sprint metrics.

Shorter contact times mean faster force production and quicker step turnover.

When we analyse these metrics alongside video biomechanics, we can identify exactly what the athlete needs to improve to run faster and move more efficiently.

Inside FootyFit Academy, every member receives a running technique analysis as part of their membership.

And we don’t just analyse upright running.

We also break down:

⚡ Acceleration mechanics
🛑 Deceleration patterns
↔️ Change of direction technique
🦘 Jumping & landing mechanics

Because elite football performance isn’t random.

It’s measured, analysed, and improved.

Small improvements in running mechanics can make a massive difference over the course of a game.

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

11/03/2026

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The First 3 Steps in Footy: Develop Break-Away Speed

In Australian Rules Football, the first three steps after you win the ball often determine whether you break away from your opponent… or get caught.

The difference usually comes down to how you apply force into the ground.

To develop elite acceleration, keep your foot low to the ground during the first few steps.

Why? Because low recovery = faster force production.

If the foot lifts too high behind the body, it increases time in the air, delaying the next ground contact. That delay gives the defender time to close space.

Instead, think:

Push. Drive. Replace.

🔑 Why Keeping the Foot Low Matters

✅ Faster ground contacts → quicker acceleration

✅ Better horizontal force production → stronger push away from the opponent

✅ Efficient mechanics → more speed with less wasted movement

🔥 How to Execute the First 3 Steps

1️⃣ Step 1 – Push

Explode out of your stance and drive horizontally. The shin angle should project forward so you can push the ground back.

2️⃣ Step 2 – Drive

Pull the foot straight through as close to the ground as possible so you can strike the ground quickly again. This maintains momentum.

3️⃣ Step 3 – Separate

By the third step you should be gaining distance from your opponent, continuing to push the ground behind you rather than reaching forward.

Great acceleration isn’t about running faster immediately.

It’s about applying force earlier and more efficiently than your opponent.

Master the first three steps, and you’ll create separation when it matters most.

💬 Comment RUN for free access to my Running Mechanics for Footballers guide ✅

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Address

Community Bank Nightcliff Oval
Nightcliff, NT
0810

Website

https://www.jacobandre.com/

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