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Play Performance Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Play Performance, Gym/Physical Fitness Center, 19 Cross Street, Brookvale.

Play Performance is a private strength and conditioning facility located in the Northern Beaches of Sydney that applies an evidence based approach to maximising athlete performance and recovery while reducing the risk of injury.

Your feed is probably full of gyms telling you the off-season matters without showing you any proof. Here is ours.We hav...
30/09/2026

Your feed is probably full of gyms telling you the off-season matters without showing you any proof. Here is ours.

We have tested every athlete who has walked in here on day one and then every five weeks after that, same equipment (VALD Performance) and same protocols, for five years. Here is a sample of 131 off-season blocks across 59 athletes. 106 of those blocks came out better than they went in.

Every performance metric moved. Single leg jump up 8.2% on average, reactive strength 7.1%, squat jump 6.8%, hamstring strength 6.6%, and more.

And that is off a block that runs about ten weeks. Not a season. Ten weeks.

The younger ones get the most out of it. Under-16s averaged 2.5x the gain of everyone older, so if you have a young athlete looking to improve, this is the window you do not want to waste.

It is not a one-off either. The athletes who came back for a second off-season improved again, and more of them did than the first time round. The program does not stop when pre-season starts. It carries straight through pre-season and into competition.

And it is not only the juniors. A 16-year-old girl playing football, a 48-year-old playing the same sport, and a 14-year-old rugby league player all came out the other side with double-digit gains. Different ages, different sports, same result.

The reason some numbers jump further than others is that we build the individualised program around the areas furthest behind while maintaining your strengths, which generally improve less because they are already strong. Come in below average on something and you will average around 11% improvement on it.

The off-season has already started, so every week you wait is a week off the block, and nobody in those numbers got there by starting in November.

Come in, get tested, and in five weeks we will show you exactly what moved, and we will keep the process going from there.

DM us or send an enquiry through the link in our bio.

Rest can settle an injury, but it won’t fix it.A few weeks after your season finished, the niggle you strapped for final...
17/09/2026

Rest can settle an injury, but it won’t fix it.

A few weeks after your season finished, the niggle you strapped for finals has stopped bothering you, which feels like the end of it, but pain settling and strength coming back are two different things. The strength you lost playing through the season is still gone, and you won’t notice this until you get midway through pre-season training next year.

The goal should be to get back to the gym in the off-season, return range, strengthen through that range, then start to reintroduce your sprinting, jumping, cutting and contact before pre-season, once you’ve hit the right criteria and not because a few weeks have passed.

You don’t want to have to start working around the injury again once pre-season starts.

If you finished the season carrying an injury that was never sorted, come and get tested and we’ll build the block around closing that gap. DM us or contact us through the link in our bio.

28/05/2026

Following on from our previous post around RSI profiling 👇

One of the key tests we use is the 10-5 hop test, giving us insight into how efficiently an athlete can absorb force and reproduce it rapidly under fast ground contact demands.

Why is this important?
Because speed, agility and explosiveness aren’t just about producing force… they’re about producing it FAST.

The 10-5 Test helps us identify:
⚡ Reactive strength qualities
⚡ Ground contact efficiency
⚡ Elastic stiffness & rebound ability
⚡ Sprint & COD transfer
⚡ Appropriate plyometric intensity/progressions

Athletes who can minimise contact time and reproduce force quickly are often the ones who look the most explosive, reactive and efficient in game situations.

Using RSI data allows us to individualise plyometric prescription, ensuring athletes are progressing through the right intensity, volume and reactive demands based on their current physical profile.

Want to learn more about how we use testing to guide performance? Send us a DM or follow along for more insights.

29/04/2026

WINGATE TESTING

We use the 6s + 30s Wingate Test on the Wattbike to uncover an athlete’s true anaerobic profile.

6 SECONDS (PEAK POWER)
This is your explosive ceiling.
How fast can you produce max force?

→ Sprinting speed
→ Acceleration
→ Jump height
→ Change of direction
→ First-step dominance

If you can’t produce force quickly, you can’t express power.

30 SECONDS (ANAEROBIC CAPACITY)
Now we test your ability to hold it under pressure.

→ Power sustainability
→ Fatigue index (how quickly you drop off)
→ Repeat sprint ability
→ Game-relevant output under fatigue

Our coaches use this data to:
→ Identify strengths & limitations
→ Individualise power development
→ Build repeat sprint ability
→ Target energy system gaps specific to your sport

Nutrition is Individual, but the basics always win.We’ve partnered with (Associate Nutritionist & Pro Netballer) to bre...
24/04/2026

Nutrition is Individual, but the basics always win.

We’ve partnered with (Associate Nutritionist & Pro Netballer) to break down what actually matters when it comes to fuelling performance.

Because too many athletes are:
→ Overcomplicating nutrition
→ Missing the basics
→ Or copying what works for someone else

DM us for Teigs snack guide

14/04/2026

Comp Phase - Football & post ACLR return to play maintenance

Outcomes: Strength and power maintenance, increased reactive strength and SSC utilisation, ankle stiffness, and postural support for running mechanics. Focusing on max force output with a reduced range of motion to mitigate fatigue, while prioritising resilience specific to her injury history and testing markers.

Individual prep (not shown)
- thoracic and hip mobility, alongside calf, quad, hamstring and adductor activation (relevant to previous injury)

Velocity
V1 - hurdle jump
V2- hop-band assisted

Strength/Power
A1 - back squat (to box) - barbell
A2 - hip 90/90
A3 - side bend - smith machine
B1 - floor press - barbell
B2 - trx row (supinated)

Resilience
R1 - calf raise (seated)
R2 - reverse lunge to A frame (heel floating)
R3 - prone swimmers

PLAY | RECOVER | PERFORM

06/02/2026

Specific Prep - Rugby (Field - Insight) - .patchett1

Outcomes: Strength/power improvements, ankle RSI, trunk rotational strength/power,upper body strength and unilateral strength in dangerous positions.

Individual prep (not shown)
- hip, shoulder, ankle mobility and activation

Velocity
V) triple Switch with Overhead Dowel
V) Drop Jump

Primary Lifts (Strength/Power Focus)
A) Hatfield Split Squat (eccentric bias)
A) Russian Twists

B) Landmine Push Press (Viking attachment)
B) Supported Row - Dumbbell

Resilience (upper body push)
R) Bench Press Ballistic ISO
R) Band Assisted Alternating Plyo Push-up
R) Push-up to Reach I (slider)

PLAY | RECOVER | PERFORM

29/01/2026

Specific Prep - Basketball (Court - Insight) -

Outcomes: Power/Speed Curve, Ankle RSI (prehab Achilles), Hip + trunk mobility & strength, shoulder power in end range

Individual Prep (not shown):
- BB Calf Rollout
- Calf ISO (Achilles)

Velocity:
V) Pogo Hop / Zig-Zag
V) Med Ball Shot Put

Primary Lifts (Power-Speed)
A) BB Back Squat / Banded (VBT 0.75-1.0m/s)
A) CMJ Split stance / loaded (5-10% BW) - Coupled Vertical Power
A) Bunny Crunch / Oblique - Trunk

B) Bent Over Row / Banded
B) Shoulder Internal Rotation (PIMA) - Shoulder power/resilience

Resilience (Shoulder/Ankle)
R) Tib Raise (Heavy Eccentrics)
R) Reverse Lunge + A-Frame (Floating heel)
R) Shoulder External Rotation (Heavy ISO)

/ Programming
/ Tracking

PLAY | RECOVER | PERFORM

resiliencetraining

25/01/2026

HIP/BACK MOBILITY SERIES 🔐

7 movements to build mobility and control through range in the lower back and hips.

1. Elevated Pigeon Stretch - Loaded

2. Couch Stretch

3. Banded Hip Distractions (Posterior / Anterior/ Lateral)

4. Active Hip Internal Rotation (Seated)

5. Cat-Cow’s

6. Hip 90-90’s

7. Tall Kneeling Hip CARs → To Box

Use this series:
• As part of your warm-up
• On recovery days
• Or when feeling stiff through the hips or lower back

Credit to for inspiration with his kvlr series.

Play | Recover | Perform

12/12/2025

Train like a pro // Pathways series

From Northern Beaches club footy to professional environments. That’s the jump .tangi and have been working towards since walking through our doors at Play Performance.

They came in looking for more structure, accountability, and coaches who actually care about their development. What they’ve shown since is simple: when you turn up, put in the work, and stay consistent, the results follow.

Testing highlighted where their performance needed work. Their individualised programming then target those gaps. Every session was coached with intent and built around habits that translate on the field.

Now .tangi is heading to the Brisbane tigers and is getting ready to train with the South Sydney Rabbitohs (Jersey Flegg). Two athlete’s proving what it looks like to bridge the gap between club footy and semi professional environments.

If you’re serious about your sport and how to get to that next level, send us a DM and we’ll get in touch with how we can help!

PLAY | RECOVER | PERFORM

rugbyleaguecoaching

Address

19 Cross Street
Brookvale, NSW
2100

Telephone

+61448881289

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