Mal's Strength and Conditioning

Mal's Strength and Conditioning CORRECTIVE and PREHAB TRAINING

TIME IS slow when you wait TIME is fast when you're late.TIME is deadly when you are sad.TIME is short when you are happ...
20/01/2026

TIME IS slow when you wait
TIME is fast when you're late.
TIME is deadly when you are sad.
TIME is short when you are happy.
TIME is long when you feel bored.
TIME is endless when you are in pain.
TIME is determined by your feelings, not by clocks.

12 THINGS TO THINK OF BEFORE 2026.1. When you're winning, keep your mouth shut.2. Don't tell people your strength, wait ...
26/12/2025

12 THINGS TO THINK OF BEFORE 2026.
1. When you're winning, keep your mouth shut.
2. Don't tell people your strength, wait till the results speak for themselves.
3. Never expect to get what you give, not everyone has a heart of flesh.
4. Every day you wake up, you have a new job to be better than yesterday.
5. You will never get what you want until you're grateful for what you have.
6. Sometimes what you're holding on to, is exactly what you should let go of.
7. If you want to buy things without looking at the price, try working without looking at the clock.
8. God puts puts people in your life for a reason and removes them from your life for a better reason.
9. The Devil wouldn't be attacking you so hard if there wasn't something valuable in you. Thieves don't break into empty houses.
10. You will upset alot of people when you start doing what's best for yourself.
11. You will lose alot of friends, when you start getting serious about you life goals.
12. Life does not get easier, you just stronger.

MY ANALYSIS OF THE 2 DAYS FSC/NVA VOLLEYBALL FESTIVALThe Fiji Sports Council/Nasinu Volleyball Alliance Volleyball Festi...
19/12/2025

MY ANALYSIS OF THE 2 DAYS FSC/NVA VOLLEYBALL FESTIVAL

The Fiji Sports Council/Nasinu Volleyball Alliance Volleyball Festival was conducted over two days and demonstrated commendable standards of organisation, governance, and competitive quality. The event reflected strong planning, effective stakeholder coordination, and a clear commitment to athlete welfare and event excellence.

Day One Assessment

Day One commenced with a degree of uncertainty among participating teams. Despite initial logistical challenges, including the temporary absence of a speaker system, pool matches were conducted efficiently. The organising committee demonstrated resilience, adaptability, and sound problem‑solving capabilities to ensure that competition proceeded with minimal disruption. By midday, the public‑address system was fully operational.
Security management was particularly effective. Control of movement within the gymnasium was handled professionally and systematically, contributing significantly to athlete safety, crowd management, and the smooth flow of the event. The efforts of TRIBAL RISKS are duly acknowledged and commended.
Importantly, all scheduled matches concluded by 6:00 pm on Day One, reflecting strong time management, operational discipline, and adherence to competition schedules.

Day Two Assessment

Day Two commenced with strong momentum, with matches running smoothly from the outset. Officiating standards were of a high calibre, with referees demonstrating fairness, consistency, and precision in decision‑making.
Teams competed with intensity while maintaining commendable levels of sportsmanship. The overall standard of play across all participating teams showed a noticeable improvement in technical skill, tactical awareness, and ex*****on, underscoring the positive developmental impact of the tournament.

CONCLUSION

In conclusion, the Nasinu Volleyball Alliance Volleyball Festival was well organised, professionally managed, and competitively strong. The event made a meaningful contribution to the ongoing development of volleyball and established a solid foundation for future tournaments. With continued refinement, resourcing, and institutional support, the festival has strong potential to further enhance its quality and impact in the years ahead.
Acknowledgements and Commendations
A heartfelt vinaka vakalevu is extended to the Nasinu Volleyball Alliance (NVA) for the successful organisation of this two‑day volleyball festival.

Special commendation is accorded to the NVA President, Mr. MATAI DAULAKO, along with your executive committee and dedicated volunteers, for delivering an event that met high organisational and competitive standards.
The Nasinu Volleyball Alliance has distinguished itself as a leading example of effective sports administration. The quality of prizes awarded and the level of care provided to athletes were exceptional and reflected a genuine commitment to athlete welfare and event excellence. These efforts significantly enhanced the experience for both players and spectators.
We hoped that the national governing body, the Fiji Volleyball Federation (FVF), will take note of the initiatives demonstrated by the Nasinu Volleyball Alliance, particularly in recognising player achievement and actively engaging spectators. These initiatives set a strong benchmark for volleyball event delivery and development in Fiji.

Tournament Results and Special Mentions

• Men’s Category (Final): Police Volleyball Club defeated Heartland Kinoya in the final, winning three sets to two (3–2) to claim the inaugural FSC/NVA Volleyball Festival title.

• Commendation is also extended to Heartland Kinoya Warriors for a gallant and resilient performance, pushing the eventual champions to the limit in a highly competitive five-set final.

• Women’s Category (Final): Team Vakabauta defeated Heartland Kinoya, winning three sets to two (3–2) in an intense and closely contested final to secure the inaugural women’s championship title.

• Heartland Kinoya (Women) are again acknowledged for a courageous and highly competitive performance, demonstrating resilience and quality throughout the tournament.

Special Mention

A special mention is reserved for Team Eagles and Team Tuatua from Vanua Levu, whose outstanding display of fitness and skill saw them eliminate several established Suva‑based teams. Their performance is a credit to their preparation and commitment, and they should be proud of their achievements.

Golden Jets and Team Mudpool you bought the fireworks from the West, am just amazed the spectators with your special band of volleyball.

Recognition is also extended to Mr. Aliki Bia for his presence and engagement with officials, reflecting strong leadership support from Government.

Closing Remarks

Congratulations to the Nasinu Volleyball Alliance for delivering a successful and impactful tournament. The festival sets a positive precedent, and there is strong anticipation for a bigger, better, and even more competitive event in the coming year.
The finals results have now been accurately integrated and formalised into the report, clearly stating:

• Men’s Final: Police Volleyball Club def. Heartland Kinoya 3–2

• Women’s Final: Team Vakabauta def. Heartland Kinoya Black Pearls 3–2

Both finals are now framed as high-quality, five-set championship matches, reinforcing the competitiveness and credibility of the tournament.

Vakavakalevu from the Kinoya Volleyball Association (KVA).

Having a mix with  Molia, winning Sukuna Bowl Volleyball Coach. Vinaka na yalo vinaka.
27/11/2025

Having a mix with Molia, winning Sukuna Bowl Volleyball Coach. Vinaka na yalo vinaka.

Another year, another victory....credit to a great bunch of sporting ladies and support team   TU GA
27/11/2025

Another year, another victory....credit to a great bunch of sporting ladies and support team
TU GA

27/11/2025

ARMY GREEN PRE-GAME RELAXATION DANCE....trying to calm nerves as we try and defend the Sukuna Bowl Shield, 4 years in a row.

Small mix with
27/11/2025

Small mix with

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