Pembs Performance

Pembs Performance I help athletes in Pembrokeshire maximise their performance

Simplicity over complexity. Often we are guilty of looking for that edge to our performance, that little change we can m...
19/05/2026

Simplicity over complexity.

Often we are guilty of looking for that edge to our performance, that little change we can make to improve our performance.

But the simple fact of the matter is, you’ve got to do the work.

I lose count of the athletes who want to get quicker but won’t actually sprint. They’ll do agility ladders, box jumps, whatever looks good on Instagram. But they won’t run flat out because it’s hard and it exposes them.

Or the ones chasing strength PB’s thinking that’ll make them fast. More squats, more deadlifts, zero actual speed work. Then wondering why they’re still getting caught.

Avoid complexity. Show up. Do the work that actually matters.

27/04/2026

ACL Rehab ✅

Successful rehab is bittersweet. On the one hand, it's absolutely fantastic to see an athlete reap the rewards of all of the hard work they've put in. Yet it's sad to see them go, as selfish as that sounds.

Niall started working with me back in September last year, and in all honesty, he's absolutely smashed it. He's done everything that's been asked of him. The video doesn't even show 20% of the hard work that he's put in, and now he's reaping the rewards.

Niall has been realistically competent enough to go back into training since February, but it's always safer to err on the side of caution, especially with major injuries such as ACLs. He's now physically in a place where he can perform and thrive and not be tentative and wary.

Successful rehab often isn't just about you as an athlete or the coach you have working with you, but the whole environment you have around yourself. It goes to show why Niall is such a hard-working and dedicated individual, with the support and help that he's had from his parents .smith.98284 , which has no doubt made Niall's rehab so much more successful. Niall is a testament to you both.

This is just a snippet of the exceptional work that we do at West Health, it's something that we do on a daily basis for a whole host of injured and non-injured athletes. There is no better place to come if you're dealing with an injury.

10/04/2026

There’s levels to Speed 🏃💨

showing that there’s a big difference when it comes to elite and non-elite athletes which is really easy to forget when seeing the best compete against each other.

Speed is the big differentiator, if you can get quicker it makes your life so much easier on field, mistakes become easier to recover from, you can take bigger risks, and you become much more of a threat to the opposition.

Want help getting quicker for your sport? DM me ‘SPEED’ and let’s get you moving.

07/04/2026

Uncut Thoughts - Windows of opportunity for speed training

So second window of opportunity is between 13-16, but you really should be maximising your chances to be as fast as possible in the future.

These windows don’t come around again.

We have 6 kids in the academy now who are running below 1 second for a 5m sprint, and it won’t be long before we have 10 kids hitting that number.

They’re maximising the abilities, are you?

03/04/2026

Uncut thoughts - ep 1

The missing piece of the puzzle.

What I believe is the missing piece for most individuals who want to perform to their expectations in endurance sports.

If you’re preparing for an upcoming race, how much time have you spent around your targeted race pace?

Let me know below 👇🏻

01/04/2026

What you can take away from sprinters to get faster on the field 👆🏻

31/03/2026

3 easy things to make you faster….

1 - Get exposure to max speed every week

Maximal speed needs to be trained every 2-5 days before you start to lose the qualities that make you explosive and fast. 2-4x40-60m sprints with 3-5mins recovery is all you need to keep ticking over, and potentially start to improve your speed depending on your level.

2 - Drip feed mechanics

A skips, light tier plyometrics, wall drills etc., the more you do the more efficient you get. The more efficient you get, the better you’ll perform your sprinting. The better you sprint, the faster you sprint!

3 - No more 1 speed conditioning

Team sport athletes are guilty of this all over the world, “I’ll just head out for a 5k to keep my fitness up”. Too slow, all one gear, no exposure to top end speed. Sack of the 5k’s, spend your time on what actually moves the needle.

Need help planning how to best incorporate it for your unique circumstances? DM me ‘Speed’ and I can help 🚀

31/03/2026

Broncos are killing your performance 👇🏻

Sub-max running, sh*tty mechanics changing direction, and ultimately no stimulus to develop your speed.

Get better today. Comment ‘Speed’ below an I’ll send you one quick training method you can incorporate today to improve your sprint speed immediately

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