OVIDIUS

OVIDIUS OVIDIUS Health and Performance offers comprehensive treatment and training programs to improve function, increase capacity, and reduce the risk of injury.

04/08/2026

Balsam exercises look similar they can create very different adaptations.

So it’s not about asking “What’s the best exercise?”
The question is actually “What’s the adaptation I’m trying to achieve?”

Choose your exercises with intent, and your training will transfer far better to performance.

03/08/2026

Most players sprint until they’re exhausted, thinking that’s what builds speed. It doesn’t — it builds conditioning.

Speed training only works while you can actually produce force quickly. The moment fatigue sets in, you’re training a different quality entirely.

31/07/2026

STOP COLLECTING
Stop collecting exercises.

Start building a programme.

The best programmes aren’t built around favourite exercises—they’re built around the movement patterns football demands.

Cover the essentials, then choose the exercises that best suit the athlete.

Train movements. Not just exercises.

29/07/2026

Getting stronger in the gym doesn’t automatically make you stronger on the ball.

Football duels happen in low, loaded, unstable positions—not standing upright with perfect technique.

That’s why your training needs to develop strength in the positions the game actually demands.

✔️ Lateral lunges to build frontal plane strength and control.
✔️ Isometric wall pushes to develop force and stiffness in a low athletic position.
✔️ Low-handle trap bar deadlifts to produce force from a game-specific posture.

Strength is specific.

It’s not just about how much force you can produce—it’s about where you can produce it.

Train for the game, not just the gym.

27/07/2026

Most footballers do plyometrics randomly — a few box jumps here, some bounds there — with no real sequence behind it.

There’s a specific order that actually bridges gym strength to sprint speed:
reactive strength → vertical power → horizontal power → sprint mechanics → the sprint itself.

Skip a step, and the gap between “strong in the gym” and “fast on the field” stays open.

24/07/2026

3 SIMPLE STEPS
Most hamstring injuries aren’t bad luck. They happen at one exact moment — terminal swing, right before your foot hits the ground sprinting — when the hamstring is lengthening under load faster than it’s prepared for.

Here’s how we actually build protection against it:

🔹 Load — build capacity at long muscle lengths (Nordic curls, RDLs)

🔹 Speed — train the same movements faster, because it’s not just force that injures you, it’s how fast the muscle lengthens under it

🔹 Transfer — real exposure to sprint speed on the field, progressively dosed

22/07/2026

PRIORITIES
The best performance programmes seek progress. Building athletic traits that improve performance.

Our framework is simple:

1️⃣ Increase force production – Build the strength to produce more force.

2️⃣ Increase rate of force development – Learn to produce that force faster through explosive training.

3️⃣ Transfer it to the field – Sprint, bound and change direction in ways that reflect the demands of football.

Every exercise should have a purpose.

Build force. Produce it faster. Transfer it to the game.

17/07/2026

BORN FAST???
The biggest myth in football is that speed is purely genetic.

Yes, genetics matter. But they’re only part of the equation.

Even the fastest players in the world continue to improve their speed through years of targeted training.

If you want to maximise your speed, focus on three things:

✅ Mobility – achieve the positions needed for efficient sprint mechanics.
✅ Strength – increase the force you can apply into the ground.
✅ Sprint training – because speed is a skill that must be practised.

Genetics may set your ceiling, but your training determines how close you get to it.

Address

59 Halstead Street South Hurstville
Sydney, NSW
2210

Opening Hours

Monday 4pm - 8pm
Tuesday 4pm - 8pm
Wednesday 4pm - 8pm
Thursday 4pm - 8pm
Friday 4pm - 8pm
Saturday 7am - 12pm

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