Centurion Athletic Performance NZ

🔥EXPLOSIVE HOPS FOR TIPS & INTERCEPTS✍🏽

A look at some of our Defenders CAP clinic drills focused on developing that explosive🧨 hop to get more height⬆️ and reach when going for tips and intercepts.

It’s not always about being the tallest defender, your ability to react, explode off the ground and attack the ball at its highest📈 point can make the difference.

Small details. More reach. More ball.

Like these drills, then come along to our specialist defenders sessions held across Australia during these upcoming school holidays. More information in our BIO LINK👆🏽

✨ AUSTRALIA DEFENDERS NETBALL CLINICS 🇦🇺
Defenders, this one’s for you.

CAP is back in Australia these school holidays with position-specific sessions designed for GK, GD, WD & defensive C players.

📍 Melbourne: 22–25 Sep
📍 Adelaide: 26–27 Sep
📍 Brisbane: 29 Sep–3 Oct
📍 Sydney: 4–7 Oct

🏐 U13 | U15 | U17

DEFENDERS WILL WORK ON:
• One-on-one defence & body positioning
• Footwork, speed & closing space
• Reading play & creating intercepts
• Hands-over pressure & contesting
• Rebounds & aerial contests
• Defensive combinations & communication

🔗 Full dates, times & registration available through the link in our bio.

🚨 LIMITED SPACES – REGISTER NOW!

✨MASTERING THE CIRCLE EDGE✨

A look at some of the drills we used from our CAP Netball Clinics around Australia focused on timing, footwork and landing strong on circle edge.

Getting to circle edge isn’t just about speed⚡️, it’s about creating separation, timing your movement, controlling your landing and putting yourself in the best position to deliver a quality feed into the circle.

We’ll be covering more position-specific drills like this during our upcoming CAP Australia Clinics.

REGISTER NOW

✨ AUSTRALIA MIDCOURT NETBALL CLINICS ✨ – REGISTER NOW ✍🏽

CAP is back in Australia 🇦🇺 these school holidays as we continue our Australian Tour!

MIDCOURTERS — THIS ONE’S FOR YOU 🏐

Designed for WA, C & WD players looking to develop the speed, movement, fitness and decision-making required through the middle of the court.

Come experience the CAP training you’ve seen across our socials and take your midcourt game to another level.

CLINIC LOCATIONS:
📍 Melbourne: 22–25 Sep
📍 Adelaide: 26–27 Sep
📍 Brisbane: 29 Sep–3 Oct
📍 Sydney: 4–7 Oct

🏐 MIDCOURTERS WILL WORK ON:
• Speed, agility & explosive footwork
• Centre-pass movement & options
• Timing, leads & re-offers
• Creating and attacking space
• Feeding & circle-edge decision-making
• Defensive pressure & transition
• Change of direction & body control
• Fitness and repeat efforts
• Position-specific WA, C & WD skills
• Game-based decision-making

🏃🏽‍♀️ Private sessions also available
• Individual
• Small group
• Team training

🔗 Full dates, locations, session times and registration are available via our website through our profile.

MORE INFORMATION: https://linktr.ee/capathletes

🚨 LIMITED SPACES – DON’T MISS OUT

Building a strong jackal starts with a strong base. 🏉

Develop the strength, stability and body position to stay powerful over the ball and withstand pressure at the breakdown.

CROSSOVER TO QUICK⚡️ TRANSITION DRILLS feat. The Cavalry Team

Love our drills and the different ways we train our Netball Athletes? Come along to one of our Australian locations clinics between 22 Sep to 7 Oct. More information below,

✨ AUSTRALIA NETBALL CLINICS 🇦🇺 – REGISTER NOW!

CAP is back in Australia these school holidays! Come experience the CAP training you’ve seen across our socials.

📍 Melbourne: 22–25 Sep
📍 Adelaide: 26–27 Sep
📍 Brisbane: 29 Sep–3 Oct
📍 Sydney: 4–7 Oct

🏐 U13 | U15 | U17

Sessions include:
• Attackers, defenders & shooters
• Speed, agility & footwork
• Position-specific skills
• Movement & decision-making
• Game-based scenarios

🏃🏽‍♀️ Private, small group & team sessions also available.

🔗 Full clinic details & registration:
https://linktr.ee/capathletes

🚨 LIMITED SPACES – REGISTER NOW!

✨AUSTRALIA NETBALL CLINICS✨ – REGISTER NOW ✍🏽

CAP is back in Australia🇦🇺 these school holidays as we continue our Australian Tour!

Looking for something different in your training or want to experience the CAP training you’ve seen across our socials? Come train with us across multiple Australian locations.

CLINIC LOCATIONS:
📍 Melbourne: 22-25 Sep
📍 Adelaide: 26-27 Sep
📍 Brisbane: 29 Sep-3 Oct
📍 Sydney: 4-7 Oct

🔹 AGE GROUPS
▪️ U13s – Ages 10–12
▪️ U15s – Ages 13–14
▪️ U17s – Ages 15–16

🏐 WHAT WE’LL COVER
• Attackers, defenders & shooters
• Speed, agility & footwork
• Position-specific skills
• Movement & decision-making
• Game-based scenarios

🏃🏽‍♀️ Private sessions also available
• Individual
• Small group
• Team training

🔗 Full dates, locations, session times and registration are available via our website through our profile.

MORE INFORMATION HERE: https://linktr.ee/capathletes

🚨 LIMITED SPACES – DON’T MISS OUT

2026 Prem 1 Kapi Mana Champs🏆

✨HALFWAY SHOT✨ CHALLENGE feat. CAP Cavalry

🏉RUGBY FORWARDS GYM PROGRAM: Lower Body & Neck Strength

Not sure what to train in your next gym session for your next rugby game?
Here’s a simple lower body and neck strength session designed to help forwards build the strength, power and resilience needed for scrums, carries, tackles and collisions.

▫️STRENGTH 1 – Mid-Box Squats
Game transfer for stronger scrum drive, more powerful carries and helps with a faster first steps.

Focus on bracing your core, control going down and exploding up.

Load: RPE 6–7 (~75% 1RM)
Prescription: 5 × 5 | 30 sec rest

▫️STRENGTH 2 – Elevated Split Squats
Game Transfer Single-leg power, better balance in contact and increased tackle drive.

Focus Stay upright, keep the knee over the toes and drive up explosively.

Load: 30% Squat 1RM
Prescription: 3 × 8 each leg

▫️STRENGTH 3 – Low Box Trap Bar Deadlifts
Game Transfer Explosive cleanouts, stronger scrummaging and faster acceleration.

Focus Maintain a strong hinge, keep the chest up and drive through the floor.

Load: 60–70% 1RM
Prescription: 5 × 5

▫️STRENGTH 4 – Trap Bar Bulgarian Split Squats
Game Transfer Improved hip stability, stronger tackles and better change of direction.

Focus Keep hips square, control the descent and drive through the front leg.

Load: 30% Trap Bar 1RM
Prescription: 3 × 8 each leg

▫️Nordic Hamstring Curls
Game Transfer Faster sprinting, improved injury prevention and better deceleration.

Focus Lower slowly, keep hips extended and control every rep.

Prescription: 3 × 6

▫️Mini-Band Romanian Deadlifts
Game Transfer Stronger posterior chain, better cleanout position and improved hip strength.

Focus Push knees out, hinge at the hips and maintain tension throughout.

Load: Empty bar or 20–30% Deadlift 1RM
Prescription: 3 × 8

▫️Resistance Band Shrugs
Game Transfer Stronger traps, better scrum stability and improved tackle resilience.

Prescription: 3 × 10

▫️Overhead Reactive Plate Catch
Game Transfer Faster reactions, improved shoulder stability and better grip and coordination.

Prescription: 3 × 8

Train movements that transfer to the field, not just muscles. Stronger scrums. Bigge