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SPS High Performance

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25.01.2022 Have you been told you need to run with high knees but have no idea why or how? - Sport coaches of all forms tell their athletes that need to run with high knees all the time, but they give no context on why and how to achieve this - Here is a comparison of an football athlete completing a sprint on the left and a wickets run on the right... - You can see that the pic on the that the athlete is getting into a much better high knee position then the pic on the . This better position allows the athlete to produce greater force into the ground and therefore propel themselves forward at a quick rate! - Through proper drilling and correct coaching cues you can produce that high knees that all sport coaches want! - Hit me up if you have and questions See more

25.01.2022 Are you an athlete with troublesome ankles? - Do you keep coming back from an ankle injury just to re injury yourself as soon as you return to sport? - Ankle injuries can be a lingering issue for so many athletes, majorly of athletes will just rest and stop training for a period of time and then jump straight back into training with no thought about rehabilitation ... - If you are someone with reoccurring ankle injuries or just want to help prevents ankle injuries in the future add these easy to do exercises into your daily routine where ever you can. - I incorporate majority of these exercises into all of my athletes warmup to make sure they are as resilient as possible - Give them a go and hit me up with any questions See more

23.01.2022 Need some inspiration for your training? Have a sneak peak at a sample SPS Speed Session! - Over the next few weeks we will be giving you an insight into what our Athletic Development sessions look like at SPS - After our warm up that I posted a couple weeks ago we head into our speed section of the program. We start our sessions off with our speed work as this is when the athlete is at their least fatigued state which enables them to produce the required amount of forc...e to run as fast as possible which is needed to improve speed - In this sample session I was working on horizontal force production & acceleration patterns while keeping athletes away from high velocities & volume as acceleration was the main aim here. - The complex was: 1A- Load & Explode. 3x5 each side 1B- Bounding. 3x6 bounds 1C- Split Stance MB Throw & Sprint. 3x2 each leg 1D- 1/2 Kneeling Acceleration. 3x10m - When completing your speed work you have to make sure you keep intent HIGH which means that you have to make sure that you have sufficient rest periods between your exercises to keep fatigue LOW! General rule of thumb is 1min rest for every 10m you sprint, otherwise your speed session turns into a conditioning session which is not the aim here! - As always please hit me up with any questions you may have! See more

22.01.2022 This photo marks the start of my journey with Fiji Rugby 5 years ago! - This was the very first team I had ever taken sole responsibility for as a performance coach. Which was the National U/20 Rugby side going to Portugal for a World Cup - Being a young coach thrown into the deep end it was an experience that I will always look back on as a steep learning curve! But also one that set the fire in me to work with athletes to help them get the best out of themselves... - Even though we didnt perform the way we would have liked to, it was an amazing experience and one that really opened my eyes on what it took to be a coach. These young Fijian men welcomed me with open arms and made me feel apart of their culture, and taught me more then I taught them, Vinaka Boys! See more

22.01.2022 Youth Development Outdoor Session Highlights! - When coaching youth athletes the key is to have them complete engaging activities that improves the areas that you want to improve without the athletes even knowing it! - Here you can see a group of young athletes performing multiple movements in a relay race, cat & mouse sprints and a competitive agility game ... - During these activities these young athletes learn how to move, sprint, chase, change direction, make decisions, react, win, lose & fail all while having fun and interacting with each other - By doing this we are creating a base for a resilient young athlete that is able to handle anything thrown at them not only in sport but also in everyday life - If you need help with your training during isolation 2.0 please hit me up with any questions See more

21.01.2022 4 years ago today a group of men did the incredible. Will always be grateful that I had the chance to be apart of it all!

19.01.2022 What does your warm-up look like? The aim of your warm-up should be to: Raise - Increase muscle temperature, blood flow, muscle elasticity & neural activation. ... Activate - Engage the muscles in preparation for the upcoming session/game Mobilise - Focusing on movement patterns which will be used during the session/game Potentiate - Gradually increasing the demands on the body in preparation for the session/game. If your warm-up isnt hitting this criteria then maybe you should re-evaluate what it is you want to get out of your warm up We also like to reenforce basic running mechanics into our warm-up to ensure our athletes are hitting correct positions as often as possible and get them ready for their more individual speed drills during their speed session that is to follow their warm-up Over the coming weeks we will be giving you an insight into our training program at SPS to show you what it looks like to be involved in one of our sessions and the WHY into our methods. As always hit me up if you have any questions

19.01.2022 With sport going back it is unavoidable that there will be multiple athletes going down with hamstring tightness, niggles & strains within the first couple weeks of resuming, due to a lengthy period of inactivity for some athletes. - Here are the guidelines that we use at SPS that make up our holistic approach to hamstring resilience with our athletes. - ... 1- Isometric strength. We use multiple different holds starting at a low level and progressing as the athlete gets stronger 2- Eccentric strength. We make sure the athlete is strong eccentrically by being able to slowly resist the eccentric portion of the exercise. This can be done in a number of ways using body weight, sliders, Swiss ball, DBs & BBs. 3- Posterior chain strength. We not only build the hamstrings but also the whole posterior chain by incorporating multi joint exercises like squats, Hip thrusts, RDLs etc. 4- Proximal-Distal-Approach. Attacking the hamstring at both the Proximal end (hip) & Distal end (Knee) 5- Exposure To High Force. Exposing the athlete to a variety of situations where they have to produce high force (jumps, throws, sprints). 6- Running Mechanics. Poor running mechanics lead to extra stress on the hamstrings that can be avoidable with proper drilling & coaching. 7- Integration of High-Speed Running. Going from 0-100 in a snap of your fingers will result in a snap of your hammy. You need exposure but you need to earn the right to run fast first. - Your greatest ability is your availability! So make sure you stay out of the park! As always hit me up if you have any questions See more

19.01.2022 Testimonial from Olympic Gold Medal winning & 2 x World Champion coach Ben Ryan - During my time at Fiji Rugby I had the opportunity to work with some of the best coaches in world sport - One of the coaches that took me under his wing was @benryan7s. He showed me how to take the knowledge I had and put that into practice within a team sport setting which I will be forever grateful ... - Ben was a big believer in creating strong relationships with his athletes and investing not only in their sporting life but also their everyday life to help them become better all round people. Which has influenced me to do the same for all of my athletes at SPS. - To receive such high praise from a world class coach like Ben is an honour. - If you would like to know some of the other athletes & coaches I have worked with please click on the link below - https://spshighperformance.com.au/about/ See more

18.01.2022 Are you worried that all your strength is disappearing into thin air since not having access to traditional strength training due to the closure of gyms? - Not to worry! These exercises can help maintain or even increase your strength output during this time! - Overcoming Isometrics are a great way to increase Max Strength due to the fact they are an exercise that produces a high Neuromuscular output and can be used with no traditional strength training equipment ... - In the videos you can see that I am using a towel to produce the resistance as I am trying to pull up into that towel while also driving into the ground with as much force as possible without moving out of that same position. I have 3 positions that I am working through to target the Hip (Hamstrings & Glutes), Knee (Quads) & Ankle (Calf & Soleus). All of these exercises are on 1 leg to increase the demand on that particular limb - While using Overcoming Isometrics for Max Strength Development, aim for a hold of 3-5s as you build to 100% effort and grind through the rep, aim for around 30-40sec of total hold time - I want to thank @alex.natera for all his content he has put out on isometrics and other training methods we can use with our athletes without the use of gym equipment. Head on over to his page and have a look at the quality content! He makes more sense of this then me See more

18.01.2022 Are you an athlete that is struggling to get motivated during ISO? - Is your motivation levels looking more like Lenny in the first 2 pictures and not the last? - At this time it is so important for athletes to continue to keep motivated. The athletes that continue to develop and further their physical development over the next few months will be one step ahead of the competition when sport returns! ... - For the athletes that feel like their motivation levels are down and out, do something you enjoy so you too can look like Lenny as he enjoys his run on the beach! - If you have any questions please hit me up @ Carrum, Victoria, Australia

16.01.2022 Are you an athlete that has no idea on what to do with your sports performance training now that we are in full lockdown? - At SPS we are offering athletes of all levels the chance to get a step on the competition with our fully individualised sports performance training sessions that you can do from the comfort of your own home all for as little as $25 per week - With our online sessions you will have access to a comprehensive program that will transform your physica...l presence with a strength, power & speed program based on your needs, goals and what equipment you have/dont have, all while giving you a bulletproof body that will withstand the pressures of training when you get back to your sport - If you are interested in upping your sports performance while your competitors are relaxing on the coach then please get into contact with me via email [email protected] See more

16.01.2022 New Name - New Logo - Same Principles ... - SPS stands for Strength, Power & Speed which are the essentials that seperate the best from the rest! - At SPS we provide athletes of all ages a chance to get a step ahead of their competition by providing them with the foundations of becoming well rounded athletes. - If you want to be one of the best and not one of the rest, get in touch with me and lets get a jump on your rivals! See more

15.01.2022 Who am I? - I have been putting this off for a while now as talking about myself is a tad embarrassing for me but I thought it is time to put a face to the name and introduce myself to you all - My Name is Mathew and I am the Founder & Head Performance Coach here at SPS High Performance. With me is my trusty Assistant Coach Lenny, who brings the energy to each and every session! ... - My coaching career has taken me around the world and back , which has enabled me to gain experience working with multiple cultures, genders, sports & pro/non pro athletes. - I have been lucky enough to travel the world with Fiji Rugby 7s on the @worldrugby7s tournament, Go to the Olympics, stay in the Olympic Village, hold a Olympic Gold Medal around my neck. Work with professional NBA & MLB players while interning at the world renowned @p3sportscience and now start my own business to pass on my experience and give you the winning preparation you need to succeed - If you want to transform yourself into a champion & prized teammate please hit me up - For some more info on who I am and what SPS provides you can view more here. https://spshighperformance.com.au/about/ See more

12.01.2022 Do you have the desire to Win the Wait? - I heard a great quote today from @docrivers a NBA Head Coach talking about his teams want to Win the Wait. Athletes all over the world have been in the same situation - No scheduled team practice, no games, no gym access, limited access to fitness equipment & the list goes on. - The athletes that make the best of this bad situation will Win the Wait by doing everything in their power to make sure they are in the best poss...ible position to excel when sport goes back - Not only will these athletes be at the top of their game while everyone else is lagging behind but they will be the ones available for selection week in and week out while the others are banged up and injured - Our athletes at SPS will Win the Wait will you? See more

11.01.2022 Former Fiji 7s Captain & Olympic Gold Medalist Osea Kolinisau shares his experience working with myself. - To receive such praise from an amazing sportsperson like Osea reminds me of why I love this job!

10.01.2022 Excited to partner up with @trueprotein to provide my athletes with the best possible supplements to help optimise health, performance & recovery!

10.01.2022 I was fortunate enough to be accepted as an Performance Intern at @p3sportscience back in 2016 & have the opportunity to work under Luke Storey, who took me under his wing and helped me become the coach I am today. - Luke has worked with numerous @nba & @mlb athletes, worked as the Head S&C Coach at @orlandomagic & currently the Director of Sports Performance at @ucsantabarbara - Opportunities like this dont happen very often. I put my life in Aus on hold and moved halfw...ay across the world to work with the best in the business and would do it again in a heartbeat. Thanks to Luke and the team at P3 for giving me this experience - To learn more about who we are and who we have worked with you can view more here https://spshighperformance.com.au/about/ See more

10.01.2022 Happy Olympic Day! Crazy to think this was 4 years ago this year. Unbelievable times with the best people!

09.01.2022 Big Welcome to the SPS family Oscar & Charlie Abbott! - These little legends have just started up training with me to improve their speed, agility and stability. - So far they have picked up everything really quick and have already seen improvements in just 2 sessions! ... - Due to restrictions the boys sessions are 1 on 1 and kept at a safe distance at all times - Hit me up if you have any questions about your own training See more

08.01.2022 The Saturday crew rocking their new SPS kit thanks to @voyagersp

07.01.2022 Do you want to recover like an elite athlete? Well with our recovery options you will be able to! - Performance = Fitness - Fatigue. As you increase your fitness through Strength & Conditioning training your fatigue will also increase. - This is where recovery becomes so important to an athlete's development! Once an athlete has the non negotiables of sleep & nutrition dialed in access to recovery equipment like @normatec_anz & @compex.anz that we have available can g...ive an athlete the competitive edge on their rivals - If this is something you would like to try out or you're not 100% sold on the ideas of these recovery options we have a try before you buy policy. So come down and get some recovery on us for your first time! - If this is something you would like please DM me or email on [email protected] See more

06.01.2022 Following on from my earlier posts about how to continue to improve your physical performance with limited or no equipment, this is all about power development - Are you an athlete that is stuck on ideas on how to increase your power output with little or no equipment? Sick of doing the same old power exercises like a box jump? All you need is a step or a ledge to jump to and if you want a chair to sit on - As you can see in the video I start with more lower intens...ity plyos/jumps and build to more high intensity, please dont just go out and preform a Depth Jump without building a solid foundation with more low intensity plyos/jumps - There are so many different ways that you can still develop your power output while the gyms are closed! There are no excuses if you want to be in front of your competition when sport goes back! Get out there and jump! See more

06.01.2022 SPS Website is now live! - Been a long time coming. Now happy to announce that my website is fully live! - Thanks @willoxnick for all the hard work to getting this up and running... - Please like, share or tag your friends/teammates to spread the word - Link in Bio See more

05.01.2022 Do you want to be at the peak of your powers when sport comes back or be on the sideline injured? - When sport finally returns there is going to be an unprecedented amount of soft tissue/ tendon injuries that come about because of the lay off that the majority of athletes have had over this time. Dont let yourself be a statistic! - As you can see in the awesome infographic thanks to @ylmsportscience following the NFL lockout in 2011 there was a huge spike in Achilles... ruptures when compared to the years before when the players had adequate preparation. And this is only Achilles tendon tissues and doesnt take into account any other tendon/soft tissue injuries - Over the next couple days I will be highlighting a few problem areas that I believe we can combat by incorporating some targeted exercises into your program during isolation while using equipment that everyone will have assess to - All you will need is: Your body weight Bath towel Somewhere to run Somewhere to jump A step/ledge to stand on - Lets all get through this together and make sure you are ready to dominate your rivals when the time comes See more

04.01.2022 Do you have trouble with the back squat? You are not alone! - If you are someone that gets low back pain during a back squat and have stopped squatting because of it, maybe try a front squat? - As you can see in the video you are able to stay more upright with the front squat when compared to the back squat which will take the pressure off the low back and allow you to get into a safer position during the squat. ... - It is a great way to safely load up the lower body and increase strength and power while looking after the low back. - Give it a try and let me know how you go See more

04.01.2022 Are you a parent or youth athlete that has no idea where to start when it comes to athletic development? You are not alone! - It can be really confusing on what you should and shouldnt be doing for youth athletes with all the information that is out there at the moment - In the video you can see 2 of our young rugby stars, Oscar & Charlie working on their basic sprinting form, landing mechanics, balance/proprioception & trunk/hip stability ... - With these exercises we are not only working on improving the boys performance but the main aim for their program and majority of youth programs, is to focus on movement quality and building a foundation on which to build upon for later in their development - At SPS High Performance we take the guess work out of it for you. As we apply the knowledge gained from years of working with youth athletes of all different ages, sports & genders across multiple countries - These boys are laying a solid foundation for future success, are you? See more

04.01.2022 Privileged to have worked with some of the highest quality athletes in the world & @jiowana13 aka The Bulldog was an absolute pleasure - For more information of our Athlete Development Program please click the link below and feel free to get into contact if you have any questions - ... https://spshighperformance.com.au/strength-and-conditionin/

01.01.2022 Online Field Based Athlete Highlights - Love it when my athletes take the initiative and send through videos of themselves to me for some feedback - @coopermori has been completing our Lockdown Performance Program until we are able to get back into the gym on the 9th of November so we can hit the ground running once we start up again ... - You can see Cooper going through some basic running mechanics, Hill work, 10m sprints & also some flying sprints to cover all bases of speed work - During these drills we are making sure to concentrate on hitting the correct positions needed to accelerate efficiently and also to expose him to the full range of speed (Acceleration & Top Speed) for both increased performance & injury prevention - Keep up the good work mate! And can’t wait to get into the gym! See more

01.01.2022 Are you a bit confused about what you should be focusing on for your training during this time? - As seen in the table above done by a man much smarter then me,speed and explosive movements are the first thing to go when you cease training - During this time it is critical that athletes continue to train speed & power to not just maintain these qualities but also improve on them while everyone else is sleeping on them! ... - Make sure you are out sprinting, jumping, throwing and being as explosive as possible - Please feel free to hit me up with any questions See more