14/07/2026
Netball athletes are leaving speed on the table by ignoring lateral movement training.
Most girls train hard in their sport. But very few train the specific movement patterns their sport actually demands.
Netball is a game of explosive lateral cuts, quick direction changes, and single leg deceleration under pressure.
That’s why we put Isla through these 3 exercises to build her lateral agility:
1. Cossack Squats
Develops deep hip mobility and inner thigh strength so she can load into a wide lateral position without losing control or getting injured.
2. Lateral Step Down Lunges
Trains single leg stability and eccentric control, exactly what happens every time she decelerates and changes direction on the court.
3. Lateral Bounds
Builds explosive power and teaches her nervous system to absorb and redirect force laterally at game speed.
This is what sport specific training actually looks like.
Not just running fitness. Not just squats and deadlifts. Programming built around the demands of HER sport.
At Rivals Athlete Performance Centre, this is the standard we hold for every athlete we work with.
📩 If your daughter is a netball athlete and you want her moving faster and more confidently on the court, send us a DM and let’s talk.
07/07/2026
Ollie is not the tallest. Not the heaviest. Not the most physically gifted athlete in his age group.
But over a year ago he walked into Rivals Athlete Performance Centre and made a decision that most kids his age never make.
He decided to outwork everyone.
8 months ago Ollie was squatting 15kg.
Today he is squatting 35kg.
That is not a small jump. That is what happens when a young athlete shows up consistently, locks in, and refuses to cut corners.
And the results? They have followed.
Ollie has gone on to represent Queensland in AFL at the U13 level.
Not because he grew taller. Not because he got lucky. Because he built real strength, real power, and real confidence that shows up every time he steps onto the field.
This is what we do at Rivals Athlete Performance Centre.
We do not just train athletes. We develop them. We find the ones with the hunger and we give them the tools to back it up.
There is no substitute for hard work. Ollie is proof of that.
📩 If your son has that same fire and you want him developing the strength and power to stand out in his sport, send us a DM. Let’s build something.
02/07/2026
Most junior athletes don't need more complicated drills. They need to master the fundamentals.
These five exercises build the strength, stability, coordination, and body control that every junior representative netball athlete needs.
• Pistol Squats: Develop single-leg strength, balance, and control for stronger take-offs and landings.
• Isometric Split Squats: Build stability through the hips and knees while improving strength in key netball positions.
• Lateral Rhythm Hurdle Jumps: Improve footwork, coordination, and the ability to move efficiently in all directions.
• Chin-Ups: Develop upper body pulling strength, posture, and overall athleticism.
• Push-Ups: Build upper body strength, core stability, and shoulder control to help athletes stay strong and resilient.
The goal isn't to do the hardest exercises. It's to consistently master the right ones.
Strong fundamentals create stronger, faster, and more confident athletes on the court.
Ready to help your athlete reach their potential? Click the link in our bio to learn more.
07/07/2026
02/07/2026