WA Sports Performance & Fitness in Willetton, Western Australia | Sports & fitness instruction

WA Sports Performance & Fitness

Locality: Willetton, Western Australia

Phone: +61 418 952 194

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• Gym/Physical fitness centre
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24.01.2022 Lateral movement & coordination skills for Here we can see one of our tennis athlete's, Rijad, working on his lateral movement & coordination skills as part of his S&C session. The development of lateral acceleration and deceleration is a major determining factor in great tennis movement. ... Therefore, when aiming to develop movement skills specific to tennis, the focus should on 60-80% on lateral movement. See more

23.01.2022 Athlete training session example - soccer Here we have Conor doing one of his sessions in his 3 day split. He is currently in his off season and building up a great base in his movement skills, strength, power and resilience to injury. Each session is aligned to developing not only Conor's athletic goals but to also improving the athletic qualities required within the sport of soccer such as acceleration, explosiveness and specific movement pattern strength to name a... few. A1: Sled March A2: Accelerations (linear) B1: Hang Clean (part of BB Complex) B2: Landmine jerk C1: RDL C2: Chin up D1: DB Lateral lunge D2: DB Incline bench press E1: Pallof press E2: GHD waiter's bow F: Ankle robustness circuit #perth #soccer #strength #power #speed #strengthandconditioning #injuryreduction

21.01.2022 The world of sport has taken me to some pretty amazing places across 5 countries now... I was interviewed this week by @sbsradio on their Urdu language channel about my experience in Pakistan.... Not specifically about sport itself (hence the catchy headline) but a short piece on my experience of the cultural, religious and geographical side of my time there. If you fancy a read click on the link below. If you speak Urdu, then why not listen to the podcast interview. https://www.sbs.com.au//how-this-aussie-came-to-visit-the- #pakistan #hockey

21.01.2022 Sports injury return to play program. To guide you through step by step through your long term rehab. General consults and injury rehab programs for all other injuries available too ... Send us a DM or comment below if you or someone you know needs support returning to play from injury.

19.01.2022 SPORTS INJURY - RETURN TO PLAY PERFORMANCE PROGRAM Step by step, fully integrated allied health rehabilitation plans from surgery to returning to the field as a better athlete than pre-injury. Send us a DM or comment below if you or someone you know needs support returning to play from major or minor injury.

18.01.2022 YOUTH TRAINING/ LARGE GROUPS After a really uncertain year with the goings on off covid etc, we are so happy to see so many young faces embracing the world of strength and conditioning under the watchful eyes of our team.... 25 youngsters from 10 - 16 years old were all in for the 430 & 445 staggered start sessions. We had our general preparation youth sessions going from strength to strength, as well as welcomed the Under 14s @willetton_tigers WABL squad in for their first of many sessions to transform them into an athletic force for years to come. A few things to consider when faced with large groups... 1) Facility layout - where practical, set the gym up to allow flow for many bodies.... we purposely had a large turf area included away from the gym area so we can stagger groups in... one warm up after the other and the gym for then frees up as the session goes. Technically allowing up to 36ish people in at once 2) Program design - following on from point 1, make sure the way you design a program fits the layout. No point putting one exercise on one side of the room and then a supersetted exercise on the other... this creates too many bodies going everywhere at once. Pair exercise that don’t compete for equipment 3) Consider as a coach where you need to stand to ensure you can see the most people in one view. Prioritise seeing the most at risk exercises that people get wrong. Watching a squat vs a dead bug... don’t turn your back on that squat!! 4) Signage - we stick signs on all the equipment to show which group can use which area... keeps everyone from trying to compete for spots, as well as encouraged people to team up and challenge each other... social aspect is key for this generation!! Plenty more to come for the young champs!! #youthathletes #basketball

15.01.2022 MVP...MVP...MVP Nothing better to wake up to on a Sunday morning than a text from one of our most dedicated and hard working athletes, to tell us he’s won not only highest point scorer in the league, but the league MVP in the WA State Ice Hockey League’s Premier Grade!!!!!!!... Congrats to Yoann! Two years of consistent work is really paying off, and he’s still got a two year goal we are all working hard in helping him achieve!! Just bloody amazing!!! #icehockey #mvp #athlete #perth

13.01.2022 It’s almost that time again!! Whether you plan on stopping by for a quick bite or staying the course of the afternoon, please let us know if you can attend so we can get enough of the yummy stuff to eat and drink.

12.01.2022 Our resident Canadian, Yoann, gives us his brief story and thoughts of his past 2 years with us at WASP. A former Horse Stunt Rider in the circus, he returned to his childhood sport of Ice Hockey and is making waves in the league here in WA! Easily one of the most professional and thorough ‘amateur’ athletes I’ve ever worked with and really is a heart and soul type of guy for our facility. And he ain’t done yet! World Cup goals in 2022/23 are on the radar... now that’s a long term goal!!

10.01.2022 YOUTH ATHLETE TRAINING SESSION EXAMPLE - TENNIS As its off season for some and inseason for summer sports, we’ll share some examples of what some of our programs look like ... SPORT: TENNIS IN SEASON FULL BODY SESSION (currently once per week) The following session addresses the athletes needs based off training age, performance testing AND the specific demands of the sport of tennis which can include: Rotary Power Production Lateral Speed and Agility Robustness of the ankles and knees A1: Trap Bar Deadlift A2: Broad Jump w/MB throw A3: Shoulder External Rotation B1: DB Split Squat B2: Landmine Press B3: Low to High Woodchop C1: Penguin March C2: Calf Raise C3: Single leg Around the world #tennis #youthathlete

07.01.2022 An awesome PB of 40kg for 3 for Jade (Javelin) at our Emerging/Athlete Development session last night!! One of the original youth academy members from over 2 years ago, progress has been steady, but not always as steady as we like... but in the bigger athlete sessions, I think the moral and motivation in the room speaks volumes to hers & everyone’s output.... One thing I’m learning with youth in the weight room is that whilst we think there is just going to be this nice linear progression for a year or two, this is totally dependent on training attitude. Now, I’m not saying for a second that jade has ever had a bad attitude to training, quite the opposite actually, but I’m seeing that occasionally the concept of lifting heavy things is not always as exciting for young athletes who probably just want to play their damn sport!! Especially with our young females, the concept of getting swole and strong AF isn’t something that always excites them as much as it does the coaches... In my experience, nurture the talent until that fire starts to ignite... meaning, don’t put any focus on the end goal until the attitude of training to train/win, leaves the learning to train phase. Basically, until that competitive beast starts to ignite in them, just keep ingraining good habits so that when it does, it’s all go time!!! Dont care how long it takes, as long as the athlete is having fun in the process and is guided down the right path! ** Jade hit 42kg for a single technically in the set prior but I spotted the rest... so I guess 1Rm 42kg for a young female athlete ain’t bad #youthathlete #javelin

04.01.2022 Youth Strength & Conditioning TERM 4 ENROLMENT NOW OPEN! ... For young, emerging athletes to help them gain strength, speed and injury protection. For beginner athletes or general fitness and strength goals to help build strong bodies and healthier lifestyles Spaces are limited to ensure quality coaching. Enrolments via the link or visit www.wasportsperformance.com/youth Here’s to a great summer off season ahead!! #youthathletes #youthathlete

02.01.2022 The big man @mitchell___reader ready to steam in off the long run this weekend for @gosnellsdistrictcricketclub . Some solid work over the past 13 weeks inside the Emerging Athlete Program has him in good stead to hit the league hard this year!... Good luck mate!! #cricket #fastbowler

02.01.2022 OFF SEASON 3.0 - YOANN - ICE HOCKEY With athletes, having a solid base of strength allows them to produce forceful movements and have a much more robust body, so that they can exceed the demands of their sport and stay on the court longer.... With beginner athletes, and Im talking 1-2 years in a structured gym environment, we generally just take a linear approach and add a little bit of weight each week, until we plateau or hit markers of strength relative to body weight. For example we expect most athletes to hit above 1.5x their body weight for an exercise such as the squat before anything too fancy happens. These markers can differ sport to sport, but are a good general guide. As strength exceeds or matches this though, the extra effort needed to gain even 2kg on their squat start to exceed the amount of time we want them in the gym compared to working on their skill. No point making them the best squatters at the expense of time and energy for skill development. Yoann has been with us for 2 seasons and his max strength has started to plateau. He wants to sharpen his main weapon... his speed and power off the mark. We’ve decided to use @gymaware to track the speed at which the weights are now moving... in a nut shell... lift heavy weights faster, rather than add more weights. This can be done in a range of velocity zones along the force velocity curve... Today was meant to be working around 0.7-1m/S, which is usually labeled strength speed. He was more in the 0.5-0.6 range... so the great thing is we can measure this, rather than try see it with naked eye, and adjust to make sure we are actually hitting our goals. Comment below your experience or methods using velocity tracking... we’d love to hear it! #power #strengthandconditioning

01.01.2022 NEW WINDOW ART LOOKING @gatewayprinting ... Exciting announcement dropping next week, although I’m sure you’ve connected some dots already #injuryrehab #physiotherapy #aclrecovery

01.01.2022 Recovery Zone Chat Part 4! Chi Chi Omenihu - Boxing We welcome 3 x State Champ, 3x Golden Gloves and Arafura Games Bronze medallist (to name a few), and now 2021 Olympic Hopeful, 69kg Class Amateur Boxer, Chi Chi to the zone.... Besides also winning the title of most shredded rig at WASP (close second behind me) his time with us over the past year has seen him make tremendous increases in his power and overall endurance for fighting. It has also more recently seen some bitter sweet moments, with his Olympic Trials ending prematurely due to a first round head cut in his first round of Nationals, as well as Covid delaying and putting in jeopardy a range of other tournaments. But, as 2020 is showing, stranger things may still happen with qualifications due to the delayed Tokyo 2020 games potentially being re-run early next year..so there’s still unfinished business to play out yet! Amateur boxers to me are some of the hardest workers out there. Whilst a lot will complain that they are balancing and juggling work, life and training, the boxers schedule is always upward of 6 sessions a week, morning and night, during their prep. which is testament to anyone that is able to still maintain a high level of motivation and ethic. Always a pleasure to have him around WASP and we hope to be able to be a part of the redemption for Tokyo 2021!!