SOS Performance in Sydney, Australia | Coach

SOS Performance

Locality: Sydney, Australia

Phone: +61 403 356 543

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25.01.2022 Good Luck to these 2 incredible women @botillexox @nita_maynard I am so unbelievably proud and can’t wait to see you both take the field. #ourwayinleague #womeninleague #ytg #lessgo #nrlw

24.01.2022 The most humble, amazing talented athlete that I have had the privilege of coaching. Watch her space she has so much more to do Botille Vette-Welsh

23.01.2022 It’s pretty straight forward yet there are so many coaches whom put a twist on it and talk bullshit. Do you want your speed to be faster? YES (common answer) Will I improve my speed just from sprint training? YES majority of athletes run with incorrect form and structure and need to learn running mechanics. Does an athlete need to do strength work to assist in gaining speed? YES ... They both compliment each other if an athlete increases Absolute strength then this will correlate to Explosive strength. A player who can squat 2 x their body weight compared to a player who doesn’t will more likely be more explosive. SO DOING BOTH will increase Performance in explosive and absolute strength / Power for speed not just one or the other. DO BOTH #strengthcoach #speed #power #snc #strengthandconditioningcoach #sandc #womeninsport #womeninleague #womensrugbyleague #femalecoach #strength #power #explosivetraining #maximumforce #grind #science #simple #bebetter #dobetter

20.01.2022 DO you want to be unstoppable? Do you want to Rise and Be Better? Is your focus to be an Elite Athlete? ... Then practising the fundamentals and getting the little things is a MUST!! What are the key factors when looking at overall performance? 1. Skill of sport and position Catching, passing, specific strength in movement patterns, mental resilience. 2. Speed which fundamentally comes down to how well do you perform in sprinting! Not I did a sprint session. How is your form? Did you movement prep? Are you willing to strip each movement plane and retrain to be perfect in fundamentals that you haven’t been shown before? 3. Strength ! Are you a I go to the gym athlete? Or do you have a specific training program off season and on targeting specific sports Perfomance for your sport and goals? 4. Absorbing Force - are you too good for movement prep. NO so a great training program fundamental approach will include landing mechanics, plyometrics and learning how to stabilise on unilateral and bilateral movement planes. This also decreases injury and helps with overall performance. 5. Power are you learning ways to adapt to increasing power within your Perfomance training? 6. PREHAB is there an area of your body that is weak or not 100% to where it should be? Well the answer is make it BULLETPROOF. If your knee is shit, your hamstrings always tight, balance wobbly previous injury. WHY DO YOU WANT THIS to return at some point during the season and affect performance.?? 7. Nutrition Do you train insane and then eat like shit? News for you, your body is hating on you and won’t do what it is required on all of the above if you do not eat properly. Fuel your body it’s like a Ferrari am I going to put the cheapest fuel in the tank or am I going to put premium fuel knowing that I will perform at my best. 8. Discipline The ability to do things even when you don’t want to do them. The above 8 is hard I get it, we all get it. But if you want to be elite you have to start! 9. Being Psychologically Game Fit What is your weakness? What are you afraid of? What is your deepest fear? What is holding you back from being GREAT!

19.01.2022 Blessed to work with the best Rae Safe travels across the border for Reps, I have loved every minute of coaching you and hopefully helping you learn to live lifting weights I know you will absolutely dominate NRLW and can’t wait to see you play. On the other hand looking forward to annoying you during quarantine making sure your getting your training / Prep in. Love ya girl

18.01.2022 Preseason sessions ft @emily11c @sophie7801 Getting in those extra sessions before they go on holiday break. Warm Up prep ... 3 ROUNDS 800m run 15 DB CLEAN SQUAT PRESS 20 SIT-UPS 15 BALL SLAMS 6 x HILL SPRINTS 1 MIN RECOVERY #ourwayinleague #strengthandconditioning #sandc #strengthcoach #womeninsport #womeninleague #fitness #preseason #goals #womeninleague #weststigers #harveynormanwomens #grind #coach

18.01.2022 Gloves up or hits on me 1-0 on me The come back queen @sia15 getting some boxing in fresh out of boot focusing on upper body movement, no push from legs and no sudden change of direction. Teaching this one to protect her face at all time ... #strengthandconditioningcoach #weststigers #snc #rehab #exercisescience #womeninleague #ourwayinleague #ytg #womeninsport #recovery #returntoplay #injury #preseason #strengthandconditioning #conditioning #summer #sydney #leaguequeen #grind #thecomeback #quietachiever #loveher #athleticdevelopment #femalesinsport #ourway #womenshealth #boxing #boxingtraining #boxingworkout #padswork

17.01.2022 The @fifawomensworldcup have just announced new policies for women’s protection of female players and coaches and in particular maternity leave and protection of income payments for time spent away from playing. This is a historical movement and Its amazing to see some progression for the incredible and talented athletes. 6 months ago Alex Morgan had her first child and just a few days ago played her first game. Hopefully the other sporting codes can catch up to the policie...s and movement that is strengthening both their participation, media endorsements and policies. In particular sport in Australia. HOW GOOD to see change #womeninsport #maternityleave #protectingwomensrights #womenshealth #sport #fifa #soccer #wfifa #womenssoccer #womensfootball #ytg #progression #movement #growth #womensupportingwomen

17.01.2022 The expectation of women in sport is huge, but how many of us sit down and evaluate their Perfomance. Weekly load, working status, menstrual cycles and mental health. If an athlete doesn’t know how to use their bodies, you will never get 100%. So many times I’ve heard this coach is great they smash them at training WRONG I never want to hear this again. Basic fundamentals first then increase load. Plain and simple. ... I am determined to be a voice for all women in sport, to get the ENTIRE performance structure in semi-elite sport

15.01.2022 A Good coach will make their players see what they can become rather than what they are. These girls are so talented and hard working I don’t have enough words. But what I do know is they haven’t even scratched the surface, with so many things they have to juggle some things are put to the side. Each day I keep reminding them how great they are, how much they could progress if they did this and that. And give them the hope that something bigger and better is going to come o...ut of this. When a player starts to see what they can become, they then become unstoppable See more

13.01.2022 4 years I have had the privilege of working with you. I feel like I have been through every high and every low with you but it has been so worth it. BLACK MAMBA mentality defines you, you set your goals and you do everything you possibly can to be the best at what you do. 2020 honestly has allowed you to shine your light, from knee surgery and concussion last year to the comeback kid on the starting squad list playing 60min games making 1 million tackles. No matter what lif...e throws at you you always take it front on and side step your way to the next challenge. I know that we could have both gone one better this year but good things take time. And I know that 2021 is going to be a lot more smoother than 2020. Lets get it girl, Thank you for being you and for always supporting me and kicking my ass when it comes to ideas about my own career. It wouldn’t be the same without you. And I can’t wait until you get that NRLW Jersey.

13.01.2022 Friday night lights @taylorxgang_ @emily11c Short con / Sprint session with my favs #strengthandconditioningcoach #snc #sandc #womeninleague #strengthcoach #sprintwork #goals #grind #offseason #gettowork #womeninsport #elitetraining #sprinting #bossbabes

13.01.2022 SINGLE LEG WORK 5 years working with women in league and progressions are always a sign times are changing especially in landing mechanics. Yep the girls may have given me a fair amount of eye rolls at the start. ... Prep or DONT train always 5-10min before gym and on field work in their plyometrics and landing. So girls DO not forget the basics of Perfomance as this is the most Important aspect of your movements.

10.01.2022 Kathryn Switzer She remembered who she was and the game changed. #womeninsport #womenempowerment #goals #grind #inspiration #motivation #daretoshine #equality #kathrynswitzer #running #fitness #womenshealth

09.01.2022 When women support women incredible things happen . @cocogauff @naomi showing us that off the court supporting queens needs to stick together

08.01.2022 Park sessions with my favourite Jase 3 years of training this guy and Blessed he still puts up with me. Proud of you for never giving up ... Brought to you by everlast

07.01.2022 THIS RIGHT HERE

07.01.2022 Sometimes the world will throw everything at you and your expected to catch it. I had the privilege or coaching and getting to know the humble and talented @sia15 this year. After a strong start in her first game she injured her knee, we got her back onto the field and she dominated against Wenty and then against bulldogs the worse case scenario happened tearing her Achilles. With NRLW @nzwarriors clearly in sight for 2020 it’s a huge blow and mentally one that will take som...e time. And that’s the thing about the women’s game they SHOW up no matter what, Monday following she was at training supporting the girls. When a female athlete gets injured, there’s no payouts or huge support it’s get better as quickly as possible. Stay strong girl I know you think that this might be the end but I still think there’s a few years left in you. If the man @kobebryant came back I honestly believe you can too. Thank you for your courage, your strength and passion for rugby league. Your dedication with a young family and a interstate move hasn’t gone unnoticed and I will always be there to help you get back to your feet. @sia15 @nrl_weststigers @wrugbyleague #ourjungle #weststigers #ytg #womeninleague #harveynormanwomens #ourwayinleague #snc #sandc #strengthcoach #rehabcrew #womeninsport #womenshealth #bossup #blackmambaforever #goals #grind #thementalload #comebackqueen #humble #fitness #health #womensupportingwomen #femalesinsport #rugbyleague #athletedevelopment

07.01.2022 Throw back Friday, first Rugby League job and my first premiership win with my Wenty Leagues boys. Definitely missing these guys @_mustyoueik @pickwickcooper I always got asked oh how is it working with boys as an girl SnC coach. They were some of the most respectful young men I’ve had the privilege of coaching and helped me be the coach I am today. Just like having 20 little brothers I always had their back. YTB #strengthcoach #womeninsport #ytb #rugbyleague #womeninleague #rugbyleague #strengthandconditioningcoach #sandc #footy #strengthtraining #speed #agility #preseason #throwbackfriday #coach #exercisescience #premiership #westernsuburbs #wenty

06.01.2022 Hamstring Strength What leg exercises are you adding to your strength programs.? It’s quite easier to see that most of the players I have worked with a quad dominant, or struggle to push into a hip hinge movement pattern. ... For women in sport we need to have bullet proof hamstrings. If we can do this then it will assist with having a strong lower limb base for contact and landing. Romanian deadlifts simple but effective, once we get the hip hinge to advanced we then push into Single leg and add weight bands etc. It’s great to be strong bilateral (landing with 2 feet) but an elite athlete needs to be great at uni lateral single leg strength, balance and stability. Have you added this to your preseason program? #strengthandconditioningcoach #sandc #womeninsport #womeninleague #snc #strengthcoach #goals #womeninspiringwomen #strengthtraining #romaniandeadlift #rdls #hamstringstrength #aclprevention #bulletproofbody #progression #athletes #eliteathletes #athletedevelopment #sydney #rugbyleague #ourwayinleague #ourwayinleagueacademy

04.01.2022 LANDING 3 times per week is necessary to improve and assist with preparation for performance, especially for females in sport. 3.4 times more likely to suffer an injury majority non contact, doing these little things can make you stronger.... I have a no landing drills / prep no training policy IT HAS TO BE DONE. Make sure your adding this to your training 3 times per week minimum. @christine_arie #womeninleague #strengthcoach #womeninleague #ytg #strengthandconditioningcoach #highperformance #landingdrills #goals #grind #fitness #womenshealth #rugbyleague #athleticdevelopment

04.01.2022 Goodluck girl in the finals today. @nita_maynard go get them . So proud #strengthcoach #snc #strengthandconditioningcoach #ourwayinleague #womeninleague #womenshealth #onlineprogramming #fitness #health #womensrugbyleague #womeninsport #finalsfooty #lessgo

04.01.2022 In Semi to Elite Females in sport you should be asking the question , Are you tracking individuals players Weekly , Daily Load?? There is so much to consider yet I still feel this is something that is still largely missed. What is their work load? What is their Extra Training Load? (We all know that these women are doing extras, to want to be better and prove that they deserve to be their), What part are they in during their menstrual cycle? How much sleep are they getting? ...How physical and demanding is their jobs etc? How busy is their household etc being primary parent/ mother. And do they need a de-load? Not based off training / programming but their entire schedule? Do we have GPS available? RPE scale? And are we analysing and giving the players daily feedback and data? So that they can adjust programming if needed. As coaches it is our duty to ensure that they are prepared and ready for games and training and minimise the risk of injury! If a player is sore on game day or not feeling 100% after a week of training, we have to wonder what it is we could have done better.!! So much to consider but our female athletes deserve the same structure as the men plus more with so many different variables taken into consideration. #strengthcoach #snc #strengthandconditioningcoach #womeninleague #rugbyleague #exercisescience #womeninsport #ytg #womenshealth #sandc #womeninleague #womensrugbyleague #nrlw #fitness #health #ourwayinleague #volumeload #trainingload #data #check

03.01.2022 Speed work with @emily11c Massive focus on Landings and balance work to work on balancing both sides. Sprint mechanics stripping it right back to basics, focusing on knee drive, heel to hamstring and single leg stability. The athletes that listen and work on basics are the athletes destined for greatness, and the athletes that I want to work with... #snc

01.01.2022 And that’s a wrap 2020 Top 4 again Thanks to these amazing athletes and staff for getting through one long year with COVID, and still turning up each day.

01.01.2022 Super proud of this girl @page_mcgregor , only having the privilege of coaching her since Return to play from Covid , I can see the huge amount of talent she has, just like her sister. The mental strength it takes for a player to return from being at the top of their game to the bottom is a big challenge. Especially with initial strategy plans. Every day she gets stronger, and her shoulder is starting to move better. First session of contact bag work last night, we have ticke...d it off. Stay strong girl not long and you will be back on the grass. Proud of you . . #snc #strengthinnumbers #womeninsport #ourwayinleague #ytg #injury #shoulderinjury #thecomebackkid #womeninleague #hardwork #strengthandconditioningcoach #strengthcoach #exercisescience #returntoplay #uniontoleague #lessgo #bossup #bossbabe #hustle #weststigers #athletedevelopment #womenshealth See more