Coaching for Every Level
So far we have worked with athletes from; Rugby, Hockey, Netball, Rowing, Muay Thai, Jiu Jitsu, Boxing, MMA, Bodybuilding, Ultimate Frisbee, Surfing and Fencing, just to name a few!
No sport is too exotic or complex, if you move in it – we can train it!
How it works:
We come to you, running sessions in any of the below formats and teach your athletes how to move and train independently. We follow a comprehensive curriculum, designed to teach your athletes how to efficiently train and improve each and every physical quality they need. This provides an effective and affordable alternative to traditional coaching paradigms – in which athletes train, but don’t learn independence
Our curriculum is based on progressions from the major movement patterns of the Squat, Hinge, Push, Pull, and Gait. We link exercises together so that athletes can see the consistencies in execution and carryover into performance between, for example; the Barbell Back Squat -> The Single-Leg Squat -> Single leg Jump. This format allows us to be very information-dense without overwhelming the athletes, as most of what they are learning is just a modification on a movement pattern they already understand.
After a few weeks of training, a beginner athlete will have learned enough exercises and principles of movement to safely train independently, and be equipped with the skills to tackle unfamiliar exercises (e.g. a new Squat variation or landing position) with appropriate form. For more seasoned groups of athletes, after a few weeks they will have been introduced to new training modalities, fine-tuned any kinks out of their basics, and be ready to start approaching their training with the novel stimulus that their body needs.
Our Curriculum:
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What we Offer:
For Schools: The S&C Club at Lunchtime
The S&C Lunchtime club will teach children and young adults to understand how best to move and look after their bodies for the purposes of Sport, Recreation and Health.
Clubs are suitable for all ages and experience levels, and can take place before school, after school or during lunchtime to suit your needs. We will cover all of the topics in our curriculum (above) over the year – decided on what the students involved need most for their sport or fitness goals. Some common topics include:
- Movement Patterns in Weightlifting : Squat, Deadlift, Bench Press, Shoulder Press, Row, Pull-Ups, Calf Raises
- Training for Athleticism: Sprinting, Agility and Plyometrics
- Preventing Injuries: Using isometrics, reactive drills and more to bulletproof your joints
- Mobility & Stability: How to stay in control and injury free when you fall, reach, wobble or land
- Q&A Sessions: Answering individual questions on weightlifting, nutrition or athletic training
- AND MUCH MORE!
For Sports Clubs: The S&C Club after training
The S&C Club also provides sport specific sessions for sports clubs, catering to youths just starting on their training journey to adults with extensive training experience who just need modern methods to keep improving.
We provide your teams with the skills and knowledge they need to train independently and compete as their best self. All of our program content is created in collaboration with sport coaches to provide optimal program personalisation and carryover to your sport.
We will cover all of the topics detailed in our curriculum above over the term – decided on what the students involved need most for their sport or fitness goals. We will focus on a different topic each week, including:
- Regular S&C training sessions at your club
- Strength, Speed, Power, Balance and Endurance in your sport’s movement
- Sport Specific Injury Prevention: Strengthening tendons & ligaments, Stability, Landings and how to absorb force
- Training modifications for older or prepubescent athletes
- Mobility: Strengthening and increasing stretched ranges of motion occurring in your sport
- Plyometrics: Change of Direction, Jumping, Hopping and running technique to help your team bounce across the pitch
- All training is designed to mimic the movement patterns and time-motion characteristics of the sport for optimal performance carryover
- Teamwide Programs- we will teach new skills each week and these can be formatted into a program for your athletes to follow outside of coached sessions to reach the next level of performance
For Companies: The S&C Club for Staff Wellbeing
The S&C Club isn’t just for athletes – Its for anyone who wants to move better and feel better in themselves. Did you know that regular exercise and a healthy diet can boost work productivity by up to 40%, with benefits appearing as quickly as the following day? This comes through enhancements in focus, motivation, and task completion and is linked to better mood, energy, and concentration, even improving self-rated performance and reducing sick leave
As well as teaching your staff how to train independently, we also provide nutritional guidance and help them to find a passion for sport, using our years of experience to advise them on which sport they would find most success in. Our goal is to foster a healthy and active environment within your workplace, and cultivate productivity in your business.
We will cover all of the topics detailed in our curriculum over the term – decided on what the staff involved need most for their fitness goals. We will focus on a different topic each week, including:
- Regular Wellbeing sessions at your company
- Strength, Speed, Power and Endurance to suit the needs of your work or life
- Specific Injury Prevention: Strengthening tendons & ligaments, Stability, Landings and how to absorb force
- Training modifications for older athletes or those with medical conditions
- Mobility: Strengthening and increasing stretched ranges of motion for better movement and feeling loose
- Office Workers: Specific exercise designed to combat any stiffness, aches and pains common with a sedentary lifestyle
- Nutritional Guidance: Assistance in making budget-friendly and time-manageable choices for your body
- All training is designed based on the needs of your workforce and the staff involved
- Personal training, Training Programs and meal plans available to all
For Teams & Individuals: Movement Courses – 10 Weeks to Athleticism
Transform your movement in 10 Weekly In-Person Sessions as you or your team learn all of the movement patterns that underpin sport and recreation and how to apply them in your work or sport. The course is structured with gradual progressions within every session, so there will be a suitable challenge for everyone no matter the experience level.
From agility and explosivity on the pitch to heavy lifting in the weight room or functional movements at home; This 10 week course does it all
- The Squat: Jumping, Hopping and barbell variations off of one and two legs for balance, strength, power and speed
- The Press: Vertical Presses (OHP), Horizontal Presses, into throws and reactive drills for elasticity
- The Hinge: Unlocking the most powerful movement in the body through the deadlift, clean and hip power drills
- The Pull: Vertical pulls & Rows (Horizontal Pulls) with variations for strength, speed and power, Drop and Catch for explosive speed in hand return
- Rotations: Rotational Pulls and Throws and their transfer to sport & recreation
- Balance: Single and double-limb balance in all ball + socket joints for control and injury prevention
- Jump Based Plyometrics: Increasing Elastic Energy in your tendons for bounciness that never gasses out
- Running based Plyometrics: Simple progression from hopping and bounding to perfect running form when accelerating and sprinting
- Running Skills: How to Accelerate, Decelerate and efficiently change direction, 2 & 3 point Sprint starts, Turning Starts, Dynamic Starts
- Olympic Warm up and Cooldown every session with integrated mobility and flexibility training
- AND MUCH MORE!
For Individuals: 1 to 1 Training and Personalised programs
All of our clubs offer 1 to 1 Training and Personalised Programs for any athletes who want to go further with their training.
This can be very appropriate for athletes who stand out from the group, or play a position/team role with different needs that might not be met by a generalised program. This is available to all athletes in the club, coaches, referees or anyone with physical demands that they would like to improve in.
Coaching is available in personal training sessions at a time that suits the athlete, or one-off programs for the athlete to compete in their own time
1 to 1 Training can be the missing piece for athletes who struggle with motivation, find technique and movement aspects of their sport challenging, or haven’t got time to train independently
Get in touch below to find out more about how we can help you – If we haven’t got a club at your facility yet, let us know and you can come to our Banbury facility
