High Performance Sport Institute

16/04/2026

Stop guessing. Start tracking. 🩸

The impact of the menstrual cycle on performance is highly individual. Rather than relying on assumptions, we advocate for an evidence-based approach: track your symptoms, identify your trends, and optimize your training accordingly.

Knowledge is a competitive advantage. Swipe to learn more. 🇸🇬

05/12/2025

27/11/2025

Calling all female athletes!

HPSI is conducting a research study to better understand menstrual cycles, hormonal contraceptive use, and lived experiences in sport among Singaporean female athletes. Your participation in this anonymous online survey will help shape female athlete health and performance support in Singapore.

The questionnaire covers:
- Menstrual cycle patterns
- Hormonal contraceptive use
- Perceived impact on sport performance
- Knowledge and communication around the menstrual cycle
- Menstrual cycle tracking practices

Take part via the link in bio and help us drive meaningful change for female athletes!

10/10/2025

This World Mental Health Day (10 Oct), HPSI is putting athlete wellbeing front and centre.

As part of the HPSI Mental Wellness Programme, we’re kicking off a new series spotlighting mental health in sport - starting with an eye-opening overview of the challenges athletes face.

Together with , we’re also proud to launch our Mental Wellness Ambassador initiative, where athletes bravely share their personal journeys to inspire and empower others.

10/07/2025

1 Step, 3 Forces 💥
Sprint speed isn’t just about power—it’s how, where, and when you apply it.

🔼 Vertical Force lifts you
➡ Horizontal Force drives you
↔️ Medio-Lateral Force keeps you steady

Each step lasts just 0.1s, with elite sprinters generating up to 5× bodyweight in force. It’s all about the Ratio of Forces—more forward force = better acceleration.

📉 Coaches now use force plates & video to refine how athletes apply force to the ground.

Swipe to find out more! 👀

24/06/2025

Sleep, nutrition, and training periodisation are the pillars of recovery. 🛌🥗📅

Some athletes may also explore water immersion strategies like ice baths, hot baths, or contrast therapy as supplementary strategies. 🧊🔥💧

Just remember: they’re not one-size-fits-all. Knowing when and how to use these strategies is key, they can be valuable when they align with your recovery needs and training goals. Use them wisely to support—not sabotage—your performance. Find out more from the post ⚖️💪

13/05/2025

Trying to improve your 2.4km run time? 🏃‍♂️💨

For our very first post here at the High Performance Sport Institute (HPSI), we’re kicking things off with fresh findings from a study by our Strength & Conditioning team.

We compared two types of training:
🧱 Isometric (static holds like wall sits)
💥 Plyometric (explosive movements like jumps)

Here’s what we found:
✅ Both helped improve 2.4km run times and boosted Maximal Aerobic Speed (MAS) — that’s the speed where your body is working at full aerobic capacity. Think of it as your aerobic “speed limit.”

But the standout result?
🔑 Only isometric training improved running economy — meaning you use less energy to run at the same pace. More efficient. More sustainable. Better performance.

Now that you know this, make sure to incorporate that into your next training block — your future self on race day will thank you. 🙌

We’re just getting started here at HPSI — more performance insights coming soon. Stay tuned. 😉

02/04/2025

🎉 Today marks a new chapter in Singapore’s high performance sports journey!

We’re proud to launch the High Performance Sport Institute (HPSI) — through the integration of the Singapore Sport Institute (SSI) and the National Youth Sports Institute (NYSI).

This milestone brings us closer to a seamless and structured sporting pathway — from promising youth talent to elite international athletes. With a stronger focus on athlete development, sport science, and collaboration with National Sports Associations, HPSI will power Singapore’s next era of sporting excellence. 🇸🇬🏅

As part of the Kallang Alive Master Plan, this evolution also marks a shift in our digital presence.

👀 Stay tuned as this channel transforms to reflect our new identity. Exciting updates are on the way!

10/03/2025