SP Performance

SP Performance Strength and Conditioning Coach & Personal Trainer
www.sampepys.com

Seven Day Spin… Roll on September 🎲
30/08/2026

Seven Day Spin…

Roll on September 🎲

Match-Day Mastery…. 10+ years coaching footballers - 500+ players. The pattern never changes - some of the hardest work...
28/08/2026

Match-Day Mastery….

10+ years coaching footballers - 500+ players.

The pattern never changes - some of the hardest working players still end up inconsistent.

Working hard and being available are not the same thing.

The Match-Day Mastery scorecard benchmarks you across 4 pillars of reliable performance: weekly habits, separation speed, week-built confidence and durability.

20 questions. 2 minutes.

Instant results and exactly what to fix first.

See link in bio.

Match-Day Mastery…. 10+ years coaching footballers - 500+ players. The pattern never changes - some of the hardest wor...
28/08/2026

Match-Day Mastery….

10+ years coaching footballers - 500+ players.

The pattern never changes - some of the hardest working players still end up inconsistent.

Working hard and being available are not the same thing.

The Match-Day Mastery scorecard benchmarks you across 4 pillars of reliable performance: weekly habits, separation speed, week-built confidence and durability.

20 questions. 2 minutes.

Instant results and exactly what to fix first.

See link in bio.

27/08/2026

Hip Projection During Sprinting….

Hip projection refers to how far the hip is displaced horizontally ahead of the base of support during sprinting.

Aka the forward lean/shin angle relationship that lets an athlete apply force backward and down rather than braking.

Acceleration phase: Hip projection is most pronounced here. A greater forward hip position relative to the foot at ground contact allows for more horizontal force application and less vertical braking.

Max velocity phase: Hip projection decreases as the athlete transitions to a more upright posture. The hip sits more directly over the foot at contact, since the demand shifts from horizontal propulsion to vertical stiffness and rapid ground contact times.

Hamstring Loading In Sprinting… It remains the most common injury in football. Highly complex or highly nuanced? Or b...
25/08/2026

Hamstring Loading In Sprinting…

It remains the most common injury in football.

Highly complex or highly nuanced?

Or both 🤷🏻‍♂️

See article in bio for breakdown.

Football Is Back… Championship, leagues 1 & 2 underway. Just the prem to go this weekend! Who’s buzzing that football...
21/08/2026

Football Is Back…

Championship, leagues 1 & 2 underway.

Just the prem to go this weekend!

Who’s buzzing that football is officially back?

The Stop-Start Client… Overcome the injury and you’re off on your way. Build qualities in certain areas and you think ...
16/08/2026

The Stop-Start Client…

Overcome the injury and you’re off on your way.

Build qualities in certain areas and you think the job is done.

I’m afraid it doesn’t quite work like that.

It’s an ongoing process of application and refinement.

Consistency is everyone’s greatest asset.

Without it and the outcome becomes skewed.

New Top Speed…. It’s never a direct impact of one action. A multifaceted approach that allows an athlete to go out and h...
15/08/2026

New Top Speed….

It’s never a direct impact of one action.

A multifaceted approach that allows an athlete to go out and hit a high velocity.

Tool provision for an athlete to succeed;

> Develop the physical qualities.
> Physical preparedness for the game
> Fuelling strategies throughout the week.
> Monitoring recovery strategies in the build up to the game.

Providing the framework and strategies is one thing - adherence is another.

It takes two (or three) to tango, but once you have that, then you can dance.

P.S. when it’s fast in slow mo, you know it’s rapido!

Rethinking How I Coach…. Not a complete rewiring, just a slight change in tact. Speed is still fundamental! But, how ...
13/08/2026

Rethinking How I Coach….

Not a complete rewiring, just a slight change in tact.

Speed is still fundamental!

But, how it’s integrated within the process is different.

Pre Season…. The new season is upon us.
12/08/2026

Pre Season….

The new season is upon us.

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