For the young athlete, being 'bulletproof' is about shaping the foundations of their strength & conditioning, leading to less injuries in their chosen sport. Following the 3 primary principles of eccentric, concentric & plyometric, we coach the athletes in the basics that they progress to a high level, aiding them in excelling in their chosen sport.

Each workout in the program begins (and ends) with a mobility drill. The drill combines the use of key stretches, muscle activation, and the use of aids like the foam roller, trigger ball and elastic bands. Each drill is based on the part of the body being targeted in the workout in order for the athlete to be prepared to undertake the session injury free.

Plyometrics are used to improve the athletes agility for their given sport. The exercises are designed to stimulate different muscle groups at the same time. From building stability in key joints to strengthening the supporting ligaments and tendons, plyometrics are relatively simple to do, but can be advanced quickly. The movements engage your body's fast-twitch fibres further developing the athletes coordination & agility, supporting the muscular strength developed in the strength & conditioning (S&C) efforts.

Young athletes are starting to incur more injuries at younger ages as they're not fully prepared to play their chosen sport at the high intensity asked of them. The risks of poor form, improper technique & the imbalances in strength at a young age has to be addressed. To prevent injuries from overuse, the young athlete needs to prepare by incorporating strength & conditioning into their training. This will minimise injury whilst developing muscular endurance, coordination and stability to support the on court skill development.

The advanced young athlete (and parent) will start to identify, as they build their training regime, other areas of focus. This does not mean that mobility, plyo or S&C is the only thing they need to be mindful of. Young athletes playing at higher levels will benefit from what we call foundational health training. This is where sport specific training needs come into play. Examples include tibialis and hamstring development in basketball for vertical agility, trunk and shoulder stability for baseball, hip flexor and glute development for runners and football/soccer.

With the challenges faced in 2020/21, we, like most coaching businesses have adapted our coaching model to include a remote program. This entails the use of tools like Zoom, Instagram or YouTube lives and a membership site where all the workouts are posted and include a video recap outlining the gym or at home version.

Operating from our private home studio in Willoughby, NSW, we run 3 sessions each week which emphasis strength, conditioning & performance. The groups are kept small so coaching is hands on. Each session takes approx 45-minutes.

I understand the following and their importance.

• The effort required the best results come from focused training of 3 months or more.
• The program will start with a foundation before built out and tailored towards my needs.
• Any emails for support will be returned within 48-ours.
• The only effort I need to apply is 100%, nothing less (this impacts results).
• To be held accountable to coach and myself, I need to provide regular feedback to track against goals (photo, video, messages, etc.).
• To maximise results, my training needs to commit to 4 - 6 days a week at a minimum (e.g. reps means results).
• The investment in the program and coaching means I am committed. If at any time, I am not committed and let the program down, I may be let go.
• The only way this works is through facts. Not excuses, or complaints, but to see challenges and work with coach on how to overcome them and always move forward. Complaining will never see results that are positive.
• As an athlete, I own the outcome. To do so means to be committed, accountable and to always be taking positive action.
• If I am short on resources, I will work with coach on an alternative. But I will not throw up silly roadblocks (e.g. To sprint faster, I don't need an athletic track and fancy spike shoes. I need to practice sprinting and can do that anywhere, anytime, any weather).

And most importantly.

• I value myself and see the investment in this program and coaching.
• My commitment and investment is because I am the right fit to believe and invest in myself.
• With this very clear, if you are the right fit, ready to have a chat with coach to clearly spell this out, then the next step is to book a call with him.
• If, for any reason, coach does not decide to proceed, then I will not be upset. I will take the feedback and work on the advice he provides and return when I am more ready.
• If coach decides to proceed, I will have available to me, the means to leave a deposit for my first month and ready to start ASAP.

And my commitment to you.

If for any reason in the 1st month, I feel you are not ready, or I feel you need something different that I offer or you are already in a position to benefit more from another coach, I will inform you and you will receive a full refund immediately.