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.
Play Performance
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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.
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
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
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
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
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
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
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
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Location
Category
Telephone
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19 Cross Street
Brookvale, NSW
2100