Velocity Sports Performance

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💪🏽 We empower driven athletes to unlock their performance potential.
📚ASCA PL2, Masters Degree ExSci
🏋🏽‍♂️10+ yrs experience in S&C
📍Upper Coomera, Gold Coast Velocity Sports Performance is focused on well-rounded athletic development through evidence-based physical preparation, minimizing injury risk and improving movement quality.

Best of luck to the NGCNA Senior State Age teams as they head north to compete over the coming weekend! 👏🏽💪🏽
08/04/2026

Best of luck to the NGCNA Senior State Age teams as they head north to compete over the coming weekend! 👏🏽💪🏽

A massive shoutout and congratulations to Velocity Sports Performance athlete Lhotse.Lhotse has accepted an incredible o...
01/04/2026

A massive shoutout and congratulations to Velocity Sports Performance athlete Lhotse.

Lhotse has accepted an incredible opportunity with Elmhurst Ballet School in Birmingham, UK, joining their Level 6 Professional Dance Program.

A bittersweet moment for us after 4 years working together, but an opportunity that is so well deserved. We’re incredibly proud to see her hard work pay off 👏🏽🙌🏽

26/03/2026

Lower body power doesn’t develop overnight.

The framework we use with our youth athletes is inspired by ’s Plyometric Continuum, and it’s built on a key principle: earn the right to progress.

After athletes develop solid landing mechanics and the capacity to absorb force (eccentric absorption), they progress through four stages:

Concentric Development — build the engine first. Force production without relying on the stretch-shortening cycle.

Jump Integration — load, jump, land. Stringing eccentric and concentric together as one connected pattern.

Continuous Jumping — same pattern, repeated. Lower ground contact times add a new layer of challenge.

Shock Method — towards true plyometrics. Minimal ground contact, maximal intent between absorption and force production.

This isn’t just days or weeks of work. It’s long-term development of motor control, technical skill, and physical capacity.

14/03/2026

Club sport training and games + school sport training and games + rep commitments on top (plus the rest)… Sound familiar?

It’s these kinds of weeks that cause mid-season injuries to show up. It’s not from one moment, or ‘bad luck’, but from accumulated load on a body that hasn’t been properly prepared to tolerate it.

Worth watching for:
▪️Lingering soreness
▪️The same ni**le that keeps coming back
▪️Fading in the late stages of games
▪️An athlete who’s lost enthusiasm about training or competing

These aren’t bad luck either. They’re the body giving early signals.

This is where structured S&C earns its place. Not as a nice add-on when there’s time, but as the foundation that allows everything else to happen without the body breaking down. Building load tolerance, strengthening key structures, and teaching the body to absorb, and recover from, repeated demand. This is what helps keep athletes participating and performing.

If the schedule is so full that S&C is the first thing dropped, that’s worth a second thought. It’s usually not the S&C that needs to go.

First-time runners don’t just need a plan to finish. They need structure that prepares their body for the training requi...
15/02/2026

First-time runners don’t just need a plan to finish. They need structure that prepares their body for the training required to get there.

Our run + gym preparation programs combine structured running with foundational strength work to support increasing volume and build durability across 5km, 10km, Half and Full Marathon prep.

DM ‘GC Marathon 2026’ for details.

Our system? Competency → Capacity → PerformanceFirst, we build technical proficiency in key movement patterns.Then, we m...
08/02/2026

Our system?
Competency → Capacity → Performance

First, we build technical proficiency in key movement patterns.

Then, we manipulate volume and intensity to develop capacity and repeatability.

Finally, we intentionally select programming methods and exercise progressions to maximise transference to sport and performance.

(Over years, not weeks or months!)

05/02/2026

New training block = new challenges for our Youth Athlete Development program.

Banded zercher jumps are a quality option for athletes who have good vertical jumping foundations.

The banded component encourages acceleration through the full range of motion of the jump, rather than early and brief explosiveness.

The zercher position helps to promote postural integrity and effective bracing at both the take-off and the landing, ensuring our athletes are conscious of good jumping mechanics/positions as well as their jumping output efforts.

Strength training for runners isn’t about lifting heavy for the sake of it.It’s about giving your body the strength base...
01/02/2026

Strength training for runners isn’t about lifting heavy for the sake of it.

It’s about giving your body the strength base it needs to tolerate running well, especially as volume builds.

Save this post if it helps reframes how you think about strength training during race prep.

Building the whole athlete means understanding that skills and systems play different roles.Athletes should be working t...
24/01/2026

Building the whole athlete means understanding that skills and systems play different roles.

Athletes should be working towards a “PhD” in their sport, learning the game, refining skills, and improving decision making.

Strength and conditioning doesn’t replace that. It supports it, by building the speed, strength, power, and resilience that allow those skills to be expressed consistently and safely.

When we blur the two, or try to cram everything into one session, both tend to suffer.

Know your session objectives and keep the main thing, the main thing!

Share this post with an athlete, coach or parent who’s navigating this balance right now.

21/01/2026

Nothing welcomes you back from the break quite like a testing session 😎💪🏽

14/01/2026

Most runners don’t get injured because they’re careless.

They get injured because fitness often improves faster than their body’s ability to tolerate the load being asked of it.

Running is effective at building aerobic capacity. But without some form of structured strength exposure, tissues, joints, and postural control can fall behind, especially as training volumes increase and fatigue accumulates.

That gap is where ni**les, breakdowns, and prolonged soreness tend to appear.

This isn’t about running less. It’s about supporting your running so the fitness you build can actually be expressed out on the road!

Save this if you’ve experienced this injury/recovery cycle before.

Keep your speed qualities ticking over with these free session options! Intentionally designed to be simple and easy to ...
27/12/2025

Keep your speed qualities ticking over with these free session options!

Intentionally designed to be simple and easy to execute.

Want some guidance with either of the two sessions? DM us for some coaching assistance.

Address

Gold Coast, QLD
4209

Telephone

+61403736789

Website

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