Strength is the foundation of what we do. Our goal in our strength sessions is to build strong foundations and ultimately equip our body’s to withstand and prevent injuries when competing in our chosen sports. Using compound movements such as Squats, Bench Press and Deadlifts combined with Unilateral/Stabiliser movements such as lunges and core will be a heavy focus in our sessions. These sessions will have a capacity of 10 per class-if there is a demand for more classes we will add additional classes. These classes will be run indoors at First Grade Fitness Maroubra (16-18 McKeon Street,Maroubra,2035)

Conditioning is a massive part of sport and essential to compete at your best. Training our energy systems both Aerobic & Anaerobic will assist with performance and also prevent injuries due to extreme cardiovascular/muscle fatigue. We will be utilising different local venues such as Maroubra Beach, Broome Street, Coogee Stairs and Pioneer Park to maximize our sessions. These sessions will change week to week based on chosen location and weather.

Speed and Agility is the icing on the cake. Without a great foundation of strength and conditioning-speed and agility training is not effective unless we can combine the two, which is our main goal. Developing Running Mechanics,Acceleration/Deceleration, Footwork and Reaction Time will play a vital role in developing Speed and Agility and will take you to the next level in your chosen sport. These sessions will predominantly be run from Pioneer Park at Malabar.