Centurion Athletic Performance NZ

Centurion Athletic Performance NZ HIGH PERFORMANCE TRAINING FOR ATHLETES
Based in Wellington, New Zealand

31/07/2026

✨HALFWAY SHOT✨ CHALLENGE feat. CAP Cavalry

23/07/2026

🏉RUGBY FORWARDS GYM PROGRAM: Lower Body & Neck Strength

Not sure what to train in your next gym session for your next rugby game?
Here’s a simple lower body and neck strength session designed to help forwards build the strength, power and resilience needed for scrums, carries, tackles and collisions.

▫️STRENGTH 1 – Mid-Box Squats
Game transfer for stronger scrum drive, more powerful carries and helps with a faster first steps.

Focus on bracing your core, control going down and exploding up.

Load: RPE 6–7 (~75% 1RM)
Prescription: 5 × 5 | 30 sec rest

▫️STRENGTH 2 – Elevated Split Squats
Game Transfer Single-leg power, better balance in contact and increased tackle drive.

Focus Stay upright, keep the knee over the toes and drive up explosively.

Load: 30% Squat 1RM
Prescription: 3 × 8 each leg

▫️STRENGTH 3 – Low Box Trap Bar Deadlifts
Game Transfer Explosive cleanouts, stronger scrummaging and faster acceleration.

Focus Maintain a strong hinge, keep the chest up and drive through the floor.

Load: 60–70% 1RM
Prescription: 5 × 5

▫️STRENGTH 4 – Trap Bar Bulgarian Split Squats
Game Transfer Improved hip stability, stronger tackles and better change of direction.

Focus Keep hips square, control the descent and drive through the front leg.

Load: 30% Trap Bar 1RM
Prescription: 3 × 8 each leg

▫️Nordic Hamstring Curls
Game Transfer Faster sprinting, improved injury prevention and better deceleration.

Focus Lower slowly, keep hips extended and control every rep.

Prescription: 3 × 6

▫️Mini-Band Romanian Deadlifts
Game Transfer Stronger posterior chain, better cleanout position and improved hip strength.

Focus Push knees out, hinge at the hips and maintain tension throughout.

Load: Empty bar or 20–30% Deadlift 1RM
Prescription: 3 × 8

▫️Resistance Band Shrugs
Game Transfer Stronger traps, better scrum stability and improved tackle resilience.

Prescription: 3 × 10

▫️Overhead Reactive Plate Catch
Game Transfer Faster reactions, improved shoulder stability and better grip and coordination.

Prescription: 3 × 8

Train movements that transfer to the field, not just muscles. Stronger scrums. Bigge

13/07/2026

DRILLS TO MASTER A STRONG & EFFECTIVE DEFENDER’S LEAN✍🏽

1️⃣ Swiss Ball Isolation Lean
Develop full-body extension while using a Swiss ball to challenge your stability and body control.
Reps: 10-second hold each arm × 6 sets

2️⃣ Ball Isolation Lean
Progress to a ball held higher to increase your reach challenge. Focus on the “Superman” position with one-leg balance while maintaining full extension.
Reps: 10-second hold each arm × 6 sets

3️⃣ Toe Lean Stability
Stand on a weight plate or raised platform to strengthen your tiptoe position, ankles, calves, and overall stability while maintaining maximum reach.
Reps: 10-second hold each arm × 6 sets

4️⃣ Resistance Band Lean
Place a resistance band around your hips to increase the challenge. Drive into your lean while engaging your hips and core to hold a strong defensive position.
Reps: 10-second hold each arm × 6 sets

5️⃣ Reactive Lean & Arm Change
Improve coordination by switching your reaching arm quickly without losing your balance or lean position.
Reps: 6 arm switches, finishing with a 3-second hold on each arm × 6 sets

6️⃣ 3-Point Lean & Hold
Explode into your three-point defensive stance before transitioning immediately into a strong lean. Focus on quick feet, body position, and balance.
Reps: 5 reps with a 3-second hold × 5 sets

7️⃣ Lean, Reach & Tip (Advanced)
Challenge your timing by reaching or tipping an object at maximum height just before your 3-second hold finishes. This combines lean mechanics with realistic defensive timing.
Reps: 5 reps with a 3-second hold × 5 sets

🔥 Remember: A great defender doesn’t just reach, they arrive in the right position, stay balanced, and time their contest perfectly.

Save this post, give these drills a go, and let us know which one challenged you the most!

09/07/2026

📍PORIRUA NETBALL CLINICS- Register now✍🏽

We are back home in NZ and offering Netball Clinics during these school holidays.

📌PORIRUA CLINICS

📆 14th-18th July
📍 24/7 Fitness Gym, Porirua, Wellington

🔹 AGE GROUPS AVAILABLE:
▪️U12s
▫️U14s
▪️U16s Middies/Defenders/Shooters

🔗 For full details and registration, visit the website via our profile.

https://www.centurionathleticperformance.co.nz/nzwellington-clinics

🚨 LIMITED SPACES – DON’T MISS OUT

07/07/2026

📹MINI VLOG- Day in the life of CAP Trainers in Brisbane.
Just two siblings chasing a dream. 💚

Long days, 13-hour shifts, plenty of kilometres on the road🚙, and countless hours behind the scenes, but we’re grateful for every opportunity to travel🧳, train, and do what we love in different locations.

This was our final day in Brisbane on this leg of our Australian tour. Thank you to every athlete and family who has supported our clinics. We can’t wait to be back💚.

04/07/2026

DAY 4| CHERMSIDE, BRISBANE CLINIC RECAP✍🏽
Our final day in Brisbane City, and what an incredible🔥 four days it has been!

Yes… we’re both sunburnt🫠 and probably dealing with a touch of heat exhaustion after another full day of training outdoors in the Brisbane heat, but it has been 100% worth it.

Over the past four days we’ve had the opportunity to meet so many talented young🌱 netball athletes who are eager to learn, improve and challenge themselves.

A huge thank you💚 to every athlete and parent who came along to support our sessions. We genuinely couldn’t travel across Australia and continue running these clinics without your support. Hearing your positive feedback after each session reminds us exactly why we do what we do.

We’re definitely feeling the long days, but the love, support and appreciation we’ve received from the Brisbane netball community has made every moment worthwhile. Last two days to go in Gold Coast☀️

01/07/2026

DAY 3| CHERMSIDE, BRISBANE CLINIC RECAP✍🏽
Another hot🫠 day for us in Brisbane but also one of our busiest day filled with many athletes attending our sessions from 8AM to 4PM.

Enjoying💚 our tour so far and looking forward to what DAY 2 has to offer.

30/06/2026

DAY 1-2| SUNSHINE☀️ COAST, BRISBANE CLINIC RECAP✍🏽
What a way to kick off our Australian Tour here in ✨Sunshine Coast✨

It was awesome💚 meeting so many young, eager netball athletes who came ready to learn, challenge themselves and add new skills to their game this season.

A huge thank you👏🏽 to all of the athletes and parents who came along and supported our sessions. We’ve loved our first two days in Queensland and can’t wait to see what the rest of the week has in store.

📍Next stops:
Brisbane
Gold Coast

There are still limited spots available, so if you’d like to join us, register via the link in our bio. 👆🏽

22/06/2026

SILVERFERNS ✨WEIGHTED✨ BALL DRILLS-
Simple drills working on her quick reaction and ball movements.

This has been of our favourite💚 tools for developing stronger, faster⚡️ and more accurate passing is the Silver Fern 1kg Weighted Pass Trainer.

By using a ball that’s nearly twice the weight of a standard netball, athletes are challenged to improve their hand positioning, wrist strength and follow through while performing a variety of ball movement drills.

The best part? When you switch back to a standard match ball, the difference in ball speed and accuracy🎯 is noticeable.

20/06/2026

✨ BRISBANE U12s CLINICS ✨

Looking to improve your footwork, speed, movement skills and confidence on the netball court?

This school holidays, we’re bringing our U12s CLINICS to Brisbane as part of our Australian Tour. These sessions are designed specifically for young athletes aged 10-11 years old who are looking to develop strong athletic foundations and key netball skills in a fun and engaging environment.

Whether you’re looking to move faster, improve your coordination, develop better footwork or simply experience our viral training sessions, this clinic is for you.

🇦🇺 BRISBANE U12s CLINICS
📍 Sunshine Coast | 29-30 June
📍 Brisbane | 1-2 July
📍 Gold Coast | 3-4 July

These sessions are only available for athletes aged 10-11 years old.

✅ FOOTWORK & MOVEMENT SKILLS
✅ SPEED & ACCELERATION MECHANICS
✅ AGILITY & CHANGE OF DIRECTION
✅ JUMPING & LANDING TECHNIQUES
✅ STRENGTH & CONDITIONING FUNDAMENTALS
✅ NETBALL SKILLS & DRILLS

🚨 LIMITED SPACES AVAILABLE

To ensure quality coaching, spaces are strictly limited.

Secure your spot now before registrations close.

Address

3/2-5 Parumoana St,
Porirua
5022

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 9am - 4pm
Sunday 9am - 3pm

Telephone

+64221008664

Website

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