Tomas Shinnick Neuromuscular Physical Therapist

10/03/2026

Front Foot Elevated Split Squat.
If you struggle getting depth in your squat for whatever er reason this is a great way of making up for that unilaterally .

06/03/2026

Banded Leg Extensions.
Quick tip:
To get a better feel across the quad place a foam roller between your ankles this give the quad a bit of space as its squeezed by the band to get a better contraction.

27/02/2026

Finally have a lat pull down sorted.
If you struggle with pull ups!? Keep practising, it's a skill. But make sure you have lat pull downs in your program. Go heavy lift hard build the muscles that will help your pull up!!
Working here on a 1:1 pullets system.

11/02/2026

Copenhagen Planks.
If you struggle with adductor/ groin pain when running then add these along with glute work to your program.
Copenhagen are an isometric exercise that helps stabilise and strengthen the adductors of the hip.

05/02/2026

Want to gain a yard on your opposition..
Keep your foot planted and push through and put the power down. Taking that tiny step can make all the difference between making it to the ball first or second.

29/01/2026

Trap Bar Deadlift.

Preseasons are well under way in the Gaa sphere along with sports down under.
Trap bar deadlift is a staple in nearly every S&C program these days.

But for the average Joe's no longer in sports its still a vital lift to keep you going into your later years.
The ability to lift and move is paramount. Make sure this exercises is in your routine once a week.


-season

23/01/2026

Hip Thrusts.
Fantastic glute specific exercise.
Should be a part of any S&C program with its high reward back into sprinting.
If you are someone who very much struggles with your squat add this variation into your routine while you keep working at improving your squat technique.

-season

15/01/2026

Landmine rotation and press.
Lovely little explosive exercise as a relatively full body movement. Drive from the hips, rotate and press as hard as you can. Great exercise for your core or anyone playing any team sport that involves some kind of rotation.

07/01/2026

STAY WARM LIFT HEAVY!!!

Box Squat. The main stay of any program I write unless you have an injury that limits you to a different variation.

Lift Heavy, move it fast. Add in an explosive exercise afterwards and you have the recipe for a good preseason program.
Make sure the work you do in the gym translates back onto the pitch.

Aerobic block completed in off season. (15 sec, 45 sec and 4 min Intervals using MAS to calculate distance)

Sprint x 2 times per week (access, flys, and max sprint add in curved sprints after 2 weeks)

Add in conditioning drills (build lactate with exercise and running both with and without the ball)

Skill work (work on weaknesses personally, kicking striking, scoring.

Sprint tempos for Aerobic top ups (200m+ at 6-7m/s x 6 to 10 times)

Have a good preseason everyone 👍

31/12/2025

30/12/2025

After a good few days of sitting make sure you look after those hip flexors.
A key muscle in the source of potential back pain at times, and one that weakens when loaded with extra running

With new years resolutions and Gaa preseasons om the horizon get ahead of the game and get them strong.

Banded March is your level 1 go to exercise. Handy to do before runs also.

Kettlebell March is a level up where you will find the most progression. Use a small step or a bench to make sure you can lift from level.