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OVIDIUS

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

04/11/2026

LEVEL UP
Acceleration is crucial in football.
It allows you to get off the mark and to the ball quicker than your opponent, or close them down quickly to stop the threat.

But acceleration isn’t just about producing force. It’s about producing and directing force horizontally, then repeating that process with each step.

Use these progressions To go from producing force in a single effort to repeatedly applying it through alternating contacts.

03/11/2026

SQUATS
Footballers don’t need to train like bodybuilders.

They need to develop strength that transfers to the pitch.

That doesn’t mean leg presses, leg extensions or deadlifts are bad exercises. They all have their place.

And if your programme is built around isolated muscle development, you’re potentially missing some important qualities.

• Build strength.
• Develop force production.
• Improve your ability to absorb and control force.
• Build muscle and whole-body stability.

The squat is one of the best all-round tools to help develop these qualities.

Don’t just build bigger legs. Build a better footballer.

SoccerTraining SportsPerformance

02/11/2026

BLUEPRINT
Strength underpins all athletic movements and I’ve never met a footballer. That’s too strong.
While building strength is simple, it’s not always easy and a lot of footballers make mistakes that limits their potential but also causes them unnecessary fatigue

Useless blueprint that I developed working in the English Premier League and applied to your program to maximise your strength gains in order to enhance your criticism all while managing fatigue so you can go out and perform week on week .

30/10/2026

ENOUGH CALF RAISES
For footballers, the calf–ankle complex needs to produce force, absorb force, store and return energy, and tolerate repeated high-intensity efforts.

That’s why calf raises alone aren’t enough.

You need to develop a range of qualities:

•Strength – produce and tolerate high forces.

• Stiffness – maintain effective ankle mechanics during ground contact.

• Elasticity – absorb and return energy efficiently.

• Size – build the muscle capacity to support force production.

Don’t just train your calves to look bigger.

Train them to perform.

29/10/2026

JUMPING
Jumping is one of the greatest expressions of explosiveness.
And jump testing is a great way to serve as motivation and accountability for performance.

- A benchmark to beat.
- A target to chase.
- Objective feedback on whether you’re improving.

Because without testing, it’s easy to feel like you’re getting better without knowing if you actually are.

Don’t just train hard. Measure whether it’s working.

27/10/2026

BIGGER ISNT BETTER
Being smaller doesn’t mean you have to be physically dominated.

You might not be able to control how quickly you grow, but you can control how well you prepare.

Core strength to resist contact and maintain balance.

Hip strength to produce force, hold your position and change direction quickly.

You don’t need to win every duel by being bigger. Develop the strength and movement to compete on your terms.

Stop seeing your size as a limitation. Start building your advantages.

26/10/2026

WEAK KICK?
Want to kick the ball harder? More power isn’t always the answer.

If your hips can’t access and control the positions your kicking action requires, you may be limiting your ability to produce and transfer force.

Flexibility gives you access to range. Mobility helps you control it.

Build strength through that range, then develop the power to use it on the pitch.

Don’t just train to produce more force. Make sure you can use it.

23/10/2026

THESE WORK
Explosiveness is one of the most underrated qualities in football.

The game is rarely played over long distances. It’s about winning the first few steps, creating separation and reaching the ball before your opponent.

Three exercises. Three ways to develop your explosive qualities.

Don’t just get stronger. Become more explosive where it matters.

22/10/2026

ENOUGH FOOTBALL
Your minutes on the pitch should influence your training off it.

Playing less than usual can mean missing out on important physical exposure, particularly high-speed running and the demands placed on your hamstrings, groins and calves.

That’s why load management matters.

⚽ Underplayed? You may need to top up your physical load.

⚽ Played more than usual? You may need to reduce training to manage fatigue.

The goal isn’t simply to train harder. It’s to maintain the right balance between load, recovery and performance.

Don’t just prepare for your next game. Prepare your body for the demands of 90 minutes.

21/10/2026

MIND THE GAP
Most footballers don’t have a groin programme.
So they have a gap in preparation and a gap in performance
Strength is only one piece of the puzzle.

You also need to consider:
🔹 Capacity: Can the groin tolerate repeated loading?
🔹 Strength through range: Can it control force at longer muscle lengths?
🔹 Speed: Can it produce force rapidly?
🔹 Asymmetry: Are there meaningful differences between the left and right sides?

Copenhagens are an excellent exercise, but one exercise won’t address every quality.

Build a more complete programme that progresses from isometric strength to eccentric loading and faster, more dynamic movements.

SportsScience AthleticDevelopment

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

Website

http://ovidius.com.au/

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