Strength and conditioning is a cornerstone of athletic development. Whether your goal is improving performance, reducing the risk of injury, or building overall fitness, incorporating strength and conditioning into your training program is essential for long-term success.

Why Strength and Conditioning Matters

• Injury Prevention: Proper strength and conditioning builds resilience in muscles, tendons, and joints, significantly reducing the chance of injury during training and competition.

• Improved Performance: Enhanced strength, power, and endurance translate directly into better results on the track, field, or court.

• Age-Appropriate Training:

  • For younger athletes, no weights are required. Using bodyweight exercises and resistance bands is enough to develop fundamental strength safely and effectively.

  • For older kids and teenagers, access to a gym or some weights and resistance bands is highly beneficial. When used correctly, weights can play a crucial role in building strength and power.

Tailored Training Plans

Every athlete is unique, which is why our strength and conditioning programs are customised to their needs, experience level, and goals. Most athletes start with 1–2 sessions per week, with a maximum of 3 sessions reserved for elite-level athletes. If you’re new to strength and conditioning, we recommend starting with one session per week to build a solid foundation and gradually increase as your fitness improves.

Online Sessions Through Zoom

For added flexibility, we offer online strength and conditioning sessions through Zoom. In these sessions, we’ll review recordings of you performing your exercises and go through your program together in real-time. This allows us to correct your form, provide instant feedback, and ensure you’re maximising the benefits of your program - all from the comfort of your home. This is especially beneficial for athletes who may not have access to in-person coaching or want additional guidance between sessions.

Pricing

• $10 per programmed session: Includes a fully customisd strength and conditioning plan tailored to your needs.

• $50 per 30-minute Zoom call: Focused one-on-one guidance to review and refine your program and technique.