Dear Basketball Victoria Athletes, Coaches and Parents.

Welcome to your Core Advantage notion site. This site has been created to help support every BV athlete on their athletic development journey.

Below you will find links to all the resources and guides that we have built for elite and developing basketball players over the last 24 years of working in our great sport.

The practices and protocols contained in these pages have helped athletes like Jenna O’Hea, Bec Allen, Jock Landale, Mason Peatling and countless other BV athletes and teams improve their athleticism and durability over the years.

I know they can make a huge difference for you. The only question is: Are you prepared to consistently do all the little things to truly fulfil your athletic potential?

The best way to answer that question is by starting today and building the kind of habits that make a great career.

Start where it says “start here” down below to get oriented and you will be on your way to building an athletic development program that will make a huge difference to your carreer in the short and long term.

If I have missed anything or you need extra clarification or support on any of the content please get in touch with me at [email protected]

Kind regards

Durham

Head Coach / Director

Core Advantage Athletic Development

P.S Before you dive into everything, have a quick watch of the clip below with Jock Landale and you will notice him working on exactly the same things we are working on with you! No fancy movements or exotic special lifts, just the fundamentals done brutally well over time with great consistency.

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https://www.youtube.com/watch?v=vtILxr6iaZ0

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Key Information.

Checkout the resources below for the things you need to be across right now!

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Start here: How to Become Your Own High Performance Manager!

Want to get faster, stronger and better but not sure where to start! Click the link below for and learn why you need an off court program and how to build one that suits your goals and needs.

How to become your own high performance manager!

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Summer Training Essentials

Most basketball athletes spend all year building up their skills, fitness and the physiological adaptations to our our sport.

Unfortunately many of them lose these adaptations when they go from everything to nothing once competition stops in December. This evaporation of physical progress reduces performance and increases vulnerability to injury when competition resumes in January.

Click the link below for your guide to nailing your summer training and have a fun but productive break.

Avoiding The Zero Load Cliff: How to have a great summer break but still be game ready when it matters

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2024 Training Principles Overview

Tune in to this great episode of Talking Split where Basketball Victoria Coach Education Manager Rob Coulter asks Durham McInnis all the good questions on strength and conditioning and athletic development***.*** Better still subscribe to the podcast from your phone and listen to it in the car! This episode is the most up to date and easy to digest account of everything athletes, coaches and parents should know and do in the strength and conditioning space.

https://audioboom.com/posts/8615877-strength-conditioning-with-durham-mcinnis

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The Core Advantage Interval timer.

The Core Advantage Interval timer is a great fitness resource for Summer training and we recommend you use it. It is available on Iphone and can be downloaded from the App store link below. We do not have an Android version

‎Core Advantage Interval Timer

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The Six Pillars of strength and conditioning

Please take the time to really nail the details and application of all five pillars. In isolation they are helpful but in combination they are transformative. Remember a professional mindset is the most important tool you have in your toolbox as it enhances all the other tools!

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Pillar One: A world class warmup with a movement skill emphasis

Click the link here and follow the detailed video and written instruction and you will be and you will be moving better, jumping higher and recovering better in no time. Just remember to ease into the stretching and dynamic work but lean in hard to the rolling and bring precision and intent to the dynamic movement component.

Warmup 2.0- Winning the warmup

Pillar Two: A Pro level cooldown

If you are going to train hard you actually need to recover harder! Click here for a simple guide to set yourself up for success after every session. Remember the clock starts on preparation for your next session as soon as the one you are doing is over!