NSW Centre of Excellence

NSW Centre of Excellence Sports Physio & Athlete Training Centre (Open To All)

NSW Centre of Excellence (COE) is Sydney’s first top level institute of sport that is open to all age and level of sports person. Offering the next generation in sports physiotherapy services, COE is accessible to anyone wanting the same experience an elite athlete would have in preparing for their sport. As a COE Athlete you will have a team of performance specialists who bring the systems used by professional athletes to Australia.

Athletes can have busy schedules, so here are my go-to quick lunches when you time isn’t on your side!A balanced lunch s...
11/11/2025

Athletes can have busy schedules, so here are my go-to quick lunches when you time isn’t on your side!

A balanced lunch should include:
🍚 Carbs – for energy to power training, focus & recovery
🍗 Protein – to support muscle repair & keep you full
🥦 Colour – for vitamins, minerals & antioxidants
🥑 Fats – to help with vitamin absorption

Because the best meals are the ones you’ll actually make and eat, not the ones that take hours to prep

11/11/2025

SOPAC Swimming are currently in the power phase, training 2 power sessions and 1 speed/velocity session each week.

With competition around the corner, the focus shifts to medium external loads and high movement speed blending strength-speed and speed-strength work.

Exercises include Olympic lifts, plyometrics, and other explosive movements to maximise transfer to performance.

Power:

P1. BB Power Clean

Strength:

A1. BB Squat Jump

A2. Box Jump to Vertical Jump

B1. Smith Machine RDL

C1. ISO Hip Thrust March

C2. ISO GHD Side Hold

D1. Hanging Knee Tuck



Shoulder Cuff Protocol:

S1. Cable Shoulder IR

S2. Seated External Rotation

S3. Banded Short Range Abduction

S4. Supine Cable Straight Arm Pulldown

Last week’s highlights from the Centre of Excellence:NSW Summer open 🥇 Tianna George – A Grade WS🥇 Bella Guan – C Grade/...
11/11/2025

Last week’s highlights from the Centre of Excellence:

NSW Summer open
🥇 Tianna George – A Grade WS
🥇 Bella Guan – C Grade/D Grade WS
🥇Jesslyn Carrisia- Opens WS

Victorian Open
🥇 Nozomi Shimizu – Opens XD

Well done to all athletes and their coaches!

07/11/2025

Introducing Plyometric Training for Junior Athletes

Three steps to introducing plyometric training depending on their stage of development:

1. Disguise force absorption and expression into games and obstacle course whilst ensuring there is an underlying skill component to the exercise

2. Introduce singular jumping and landing movements in order to reinforce technique

3. Increase complexity through continuous movements which challenges coordination

If you would like to see your child become more explosive, visit the junior development program page through the link in our bio 🔗

06/11/2025

Junior Performance Testing:

Our quarterly performance testing includes 3 components:

1. Anthropometry
Height and weight to track physical growth over time

2. Movement Competency
16 different motor skill and gym based movement patterns assessing quality of movement

3. Strength/ Power/ Speed
VALD performance testing to measure jumps, acceleration and grip strength



Here is an insight into our testing protocol. If you are interested to learn more, book in a strategy call through the link in our bio 🔗

Your gut isn’t just about digestion. It also plays a HUGE role in how you perform, recover and stay healthy 💪🏽For athlet...
05/11/2025

Your gut isn’t just about digestion. It also plays a HUGE role in how you perform, recover and stay healthy 💪🏽

For athletes, a happy gut means:
✅ Better nutrient absorption
✅ Stronger immune system
✅ Improved energy + recovery
✅ Less risk of GI issues on game day

And with high training loads, travel, nerves and changing routines, it can put a lot of stress on your gut.

So, swipe to see how to improve your gut health for performance

The Performance Development Program is engineered for athletes who train with intent and compete with purpose. This is h...
04/11/2025

The Performance Development Program is engineered for athletes who train with intent and compete with purpose.

This is high performance coaching at its peak. Tailored programming, elite-level training for the development athlete, and the mindset to win.

No shortcuts. Just results.
Step into the Centre and own your edge.

🔗https://tinyurl.com/kpjrenjb

The Junior Development Program is built for athletes who want more intensity, more precision, more results. Designed by ...
04/11/2025

The Junior Development Program is built for athletes who want more intensity, more precision, more results.

Designed by high performance experts, this program delivers elite coaching, advanced skill development, and a competitive edge that sets you apart.

If you're serious about taking your game to the next level, this is where champions are made.

🔗https://tinyurl.com/kpjrenjb

31/10/2025

This week, Centre of Excellence coach Jackson takes us through some Plyometric training exercises for middle to long-distance runners.

Plyometric training is crucial for middle and long-distance runners because it enhances power, speed, and overall running efficiency.

This type of training focuses on explosive movements, like jumping and bounding, which help improve muscle elasticity and force production. For middle and long-distance runners, the benefits include:

1. Improved Running Economy: Plyometrics trains the muscles to produce force quickly, helping runners become more efficient by reducing energy expenditure during the stride cycle.

2. Increased Power and Strength: By incorporating explosive movements, runners can increase their power output, allowing for faster acceleration, better uphill running, and the ability to surge during critical moments in a race.

3. Better Elastic Strength: The stretch-shortening cycle of plyometrics trains muscles to stretch and contract rapidly, improving elasticity in tendons and muscles, which is crucial for maintaining good form and efficiency over long distances.

4. Injury Prevention: Plyometric exercises strengthen muscles, ligaments, and tendons, helping to reduce the risk of injury by improving stability, joint control, and muscle coordination.

5. Faster Recovery: Plyometric training can also promote better blood circulation and muscle repair, leading to quicker recovery times between intense training sessions.

By incorporating plyometrics, middle and long-distance runners can build a more resilient, powerful body that supports endurance performance and overall race times.

Interested in improving your training? DM us or visit the link in our bio to book in your session 🔗

Caffeine is one of the most researched (and effective) performance aids, shown to boost focus, reduce fatigue, and make ...
28/10/2025

Caffeine is one of the most researched (and effective) performance aids, shown to boost focus, reduce fatigue, and make hard efforts feel easier.

But when and how much should you use?

Swipe to see how to use caffeine strategically for performance!

28/10/2025

The Hockey NSW Strength and Conditioning Program at ANSW Centre of Excellence develops physically robust, high performing athletes through three targeted training phases:

Power/Velocity Block: (not filmed)

Enhances rate of force development and explosive speed through high-velocity, low-load movements like plyometrics and Medicine Ball Throws.



Strength Block:

Builds overall strength and trunk stiffness via compound lifts and core stability work to support power and resilience in contact situations.



Armour/Resilience Block:

Focuses on injury prevention by strengthening common risk areas (hamstrings, groin, hips, ankles) and improving movement control and tissue durability.


This structured approach ensures athletes are strong, powerful, and resilient to meet the physical demands of elite field hockey.

Want become more complete athlete in your sport?
DM us to find out more

Last week’s highlights from the Centre of Excellence:🥇Grace Kim - LPGA Tour’s International Crown (Golf NSW)🥇Makayla Jon...
27/10/2025

Last week’s highlights from the Centre of Excellence:

🥇Grace Kim - LPGA Tour’s International Crown (Golf NSW)

🥇Makayla Jones - Selected for Jillaroos Juniors World Cup 2025 (Hockey Aus)

Well done to all athletes and their coaches!

Address

Sydney Olympic Park, NSW

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 7pm
Saturday 8am - 12pm

Telephone

+61297645787

Website

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Fast Tracking Athletic Development

Precision Athletica is Sydney’s first top level Institute of Sport open to all ages and level of sports person. Offering the next generation in high-performance training, our services include: sports physiotherapy, exercise physiology, strength and conditioning, sports nutrition and mindflow. Precision Athletica is accessible to anyone wanting the same experience an elite athlete would have in preparing for their sport or the Olympics. As a Precision Athlete you will have a team of performance specialists who bring the systems used by professional athletes to Australia.