Webb Performance

Webb Performance Emerging Athlete and Developmental Success

06/01/2026

When training stress goes up, fixed percentages can become a problem.

RPE-based training allows athletes to manage nervous system fatigue, reduce injury risk, and still hit strong lifts week to week.

This is how we train through high-demand phases.

07/05/2025

AFLW Gym Development Session

Here we have .day completing a gym session, tailored to building strong foundations in power, strength and tissue tolerance.

Majella is a current member of the GWS Giants Academy and Murray Bushrangers, with a bright future ahead of her!

In her first 1 on 1 session, we hit the ground running introducing lower level Plyometrics for elastic capacity and isometrics for the hamstrings to build tendon strength, as hamstrings are the most common injury in AFL footy, whilst following an effective gym session. Here session followed as:

Video 1: Vertical low level plyo jumps & Single leg lying curl ISO holds
Video 2: Hang shrug to jump shrug & Hurdle jumps to box jump
Video 3: Trap bar deadlift & Barbell bench press
Video 4: Single leg lying curls & Inverted row
Video 5: DB lateral lunge & 1/2 kneeling shoulder press
Video 6: Side plank & Wall leaning calf raises

Made another meme. Felt cute again. Might see if I do again later. Determining your anaerobic speed reserve may serve yo...
17/04/2025

Made another meme. Felt cute again. Might see if I do again later.

Determining your anaerobic speed reserve may serve your athletic development and abilities more than you know!!

Sprinting is pivotal in athletic development. And too many people don’t train speed properly or prioritise it their prog...
09/04/2025

Sprinting is pivotal in athletic development. And too many people don’t train speed properly or prioritise it their program😑

If you’re struggling to know where to start with your sprint training, flick us a DM and I will send you a FREE 8-week program in exchange for your email💪🏼🔥

Made a meme. Felt cute, might do it again maybe not.Using your Max Aerobic Speed (MAS) is a very powerful tool to increa...
07/04/2025

Made a meme. Felt cute, might do it again maybe not.

Using your Max Aerobic Speed (MAS) is a very powerful tool to increase your fitness as an athlete.

Most team sports use MAS scores to sent benchmarks and prescribe their fitness component of the offseason, preseason and in season program.

If you want to learn more, always hit us up in the DM’s💪🏼

04/04/2025

Prime Session - Aussie Rules

is completing a prime session prior to round in the Adelaide Footy League. The session is designed to get the central nervous fired up (potentiated) prior to game day.

These sessions typically have heavy weights that are lifted in short ranges of motion very fast for maximum recruitment of high threshold units for those big outputs in game day, such as sprints, jumps, tackles etc.

Todays session included:
Video 1: extensive mobility work at beginning of session
Video 2: block shrugs
Video 3: quarter pin squat
Video 4: single leg extension isometric + side plank w/med ball squeeze
More core and pipes not shown

03/04/2025

In-season Main Gym Session - Aussie Rules

As we are entering the competition period, it is so important we maintain our athletic qualities that were improved throughout the offseason and preseason period. And when the time is right, we want to increase certain qualities such as strength and power.

Tonight’s gym session with the crew involved competing maintenance volume, whilst integrating some mobility exercises to get the body feeling as fresh as possible.

This is how the session ran👇🏼
Section 1 - Prep (not shown)
- mobility and isometric focus

Section 2/video 1 - Power
- Hang Shrug or Hang Clean superset with Keg Toss

Section 3/video’s 2 & 3 - Strength
- Trap Bar Deadlift (maintenance volume) superset with 45 Deg Lateral Side Bends (mobility focus)
- Bench Press superset with Supine MB Chet Pass to 3 top sets of bench (maintenance volume)

Section 4/video 4 - Accessories
- Side Plank + MB Squeeze
- Chin Up
- Single Leg 45 Deg Back Extensions
- Seated DB Shoulder Press

Ways for Increasing Change of Direction Speed👇🏼The ability change of direction rapidly is a key indicator for creating s...
25/03/2025

Ways for Increasing Change of Direction Speed👇🏼

The ability change of direction rapidly is a key indicator for creating successful outcomes in team sport. Here are some ways to improve your change of direction speed into training.

1. Fly in runs to cuts - building speed into a harsh cut, teaching your body to get low and explode out rapidly.
2. Change of Direction Races - great way to get maximum efforts. Exposes how athletes would naturally change direction with speed, providing feedback on what areas needing improvement
3. Building maximum strength - higher force capacity, better ability to be stable and transfer force when changing direction

18/03/2025

Using sprint drills as a primer for gym sessions

Sprint drills are great for getting your body firing for intense types of activities, including gym sessions. A great way to also consistently improve your technique without causing too much fatigue.

Utilising lower intensity sprint drills at the end of your gym prep can help prime your body and nervous system for the big lifts you may complete in your session.

Here are some examples of sprint drills I like to use to incorporate in your training at the gym👇🏼

Video 1: Single Wall Switches
Video 2: Banded Load and Lifts
Video 3: Double Wall Switches
Video 4: Triple Wall Switches
Video 5: Dowel Double Switches
Video 6: Dowel Triple Switches

17/03/2025

Acceleration & 120% MAS Session with

Today’s session was working on sprint acceleration and some anaerobic/non-oxidative conditioning with Cal, HPM of Glenelg Footy Club.

Post prep, we dove into sled sprints over 10m, helping to produce efficient force application to propel horizontally.

We then went into a drop in 20m acceleration sprint, replicating the 4th to 5th step of a straight line sprint effort, being able to explore bigger strides in the earlier stages of acceleration/takeoff without needing to generate high amounts of force from a static start.

Post sprinting, we completed 15 sec on at 120% Max Aerobic Speed (MAS), 15 sec rest in shuttle fashion. This burnt towards back end of each set🥲

13/03/2025

Intensive Bilateral/Both Leg Plyometrics Progressions Examples👇🏼

Intensive Plyometrics are highly demanding in nature. They are implemented in training to develop higher rate of force, a more efficient short stretching cycle at different lengths (short and long). Intensive Plyometrics are best for transferring your gym strength to your gym sport, by increasing your reactive strength ability.

Here are some progressions of Bilateral pogos in this post, starting in vertical dominate planes and then horizontal.

Video 1: Rhythmic Pogos
Video 2: Intensive Pogos
Video 3: Depth Drop to Box Jump
Video 4: Depth Drop to Repeated Hurdles
Video 5: Repeated Broad Jumps
Video 6: Depth Drop to Broad Jump
Video 7: Hurdle Jumps to Broad Jump

After doing extensive plyos for 4-6 weeks, begin to feed these into your program to really transfer the strength built in the gym to your sport😤

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Mile End South, SA
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