Efficient Effort

Efficient Effort ‘Quality Behind Work Ethic’
Helping YOU maintain and develop YOU! EXPLORE & EXPERIMENT

06/08/2026

💥 Improve how much your body can take

💥Everyone will adapt slightly different

💥Tendons, ligaments and cartilage take a lot longer to adapt to training load and stimulus

💥Muscles, bone, fascia and the nervous system adapt faster

03/08/2026

Direct approach -
💥 Assess the overall load the tissue/structure is/was going through
💥Assess the movement quality
💥Improve tissue capacity and movement quality

Indirect approach -
💥 Assess the strength, mobility and flexibility further up or down the chain and improve the capacity where needed

19/06/2026

Thomas has been putting in the work with Ishmail, building the strength, power and confidence needed to perform better on the court.
At Paddo Performance, we understand every athlete has different goals - that’s why your training is tailored to help you move better, get stronger and perform at your best.
Send us a DM to enquire about 1:1 sessions!

💪 Paddo Performance
📍 U22, 13–15 Baker St, Banksmeadow, Sydney NSW 2019
🌐 www.paddoperformance.com.au
📧 [email protected]
📞 0424 144 214
📸 Paddo Performance

28/05/2026

Superman Scapular CARs. Fundamentals done right.

Shoulder blades moving with control + intent.

Building coordination and stronger agonist–antagonist relationships.

Efficient Effort.

18/05/2026

Challenge Monday Bonus Challenge 🤝🏆

30 Seconds Fastest Skipping.

We took your suggestion on this week’s challenge of “How Many Skips in 30 Seconds”.
Will Emma finally get a number on the board against Jonno’s current lead of 3 to 0?

Stay to the end to learn a new skipping trick 👀



Team Jonno 🙋🏻‍♂️
Team Emma 💁🏻‍♀️

14/05/2026

Reverse nordics. Warm-up done properly.

Glutes + core on. Quads, hips, ankles loaded.

Build capacity before you chase intensity.

Efficient Effort.

07/05/2026

Practice doesn’t make perfect—it builds patterns.

Every rep shapes how you move, adapt, and perform.

Over time, those patterns become your default— so train with intent.

Efficient Effort

20/04/2026

Challenge Monday Episode 3. 🤝🏆

250 Meter Row for Fastest Time.

Take a front row seat and witness the fitness of Jonno and Emma racing for the fastest time on the rower. Who will get to 250m first?

17/04/2026

Challenge Monday Ep 2. 🤝🏆
Barbell Max Weight Hip Thrust.

For todays challenge, Jonno and Emma go head to head (or butt to butt) to see who can thrust the most weight with their glutes.
Who has the stronger anoose?

15/04/2026

Preseason done ✔️

Our second full S&C preseason with the Dolls Point Premier League squad wrapped up after kicking off back in mid-November. Plenty of hard work, plenty of Broncos, and a group that showed up and got after it every step of the way.

Proud of the consistency and intent across the whole squad. The work’s been done, now it’s time to put it into action.

Wishing the boys another successful year ahead 👊

Address

Unit 22 / 13-15 Baker Street
Sydney, NSW
2019

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