BUILD YOUR SINGLE LEG STRENGTH🦵🏼
For young basketball players who want to jump higher off their one foot, you need to get stronger!
By doing a variety of single leg strength exercises such as step downs/ups, split squats, and reverse lunges (shown here), you will be able to produce more force and stability.
Make sure you progress load to heavy 3-4 sets of 3-5 reps e/s to maximize your force development.
Most importantly, control the movement and push with INTENT to fire your nervous system to get the most out of every rep.
Our head of performance, Russ Sulit | Hoops Sports Performance, cueing and coaching our athlete Ethan to move better with intent!
Do your single leg strength exercises alongside plyometrics and sprints, you’ll be jumping higher! 📈
Hoops Sports Performance
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Hoops Sports Performance, Sports & Fitness Instruction, 8/18 Sterling Road, Minchinbury, Sydney.
We help young basketball players with individualized strength & conditioning and physiotherapy programs for them to become more athletic and resilient.
📍 8/18 Sterling Rd, Minchinbury NSW 2770
📍 10/30 Southwell Rd, Oran Park NSW 2570
ATHLETE Q&A 🎤
Take a listen to our Oran Park athletes, Anna & Madi, on their current training experience at Hoops. 🏀
Definitely progressing and enjoying their sessions. 😂
🎤 Mic’d up with Coach Josel
The best teams don’t rely on talent alone. They build habits through repetition, communication, and understanding why each movement matters. ⛹️♂️
From recognizing offensive triggers to creating proper spacing and making the right reads, every detail is practiced until it becomes second nature.
21/08/2026
Basketball athletic results 📈🏀
This off-season, our athlete Andrei Kabiling has been putting in the work — gym sessions and on-court skills with our Minchinbury coaches, Coach Chris Davidson Russ Sulit | Hoops Sports Performance week after week, building the base for next rep season.
No shortcuts. Just showing up and doing the work.
8 weeks from our June testing to now, here’s what discipline looks like:
✅ Vertical Jump: 24in → 26in (+8.3%)
✅ RSI: 1.18 → 1.28 m/s (+8.5%)
✅ CMJ: 33cm → 35.2cm (+6.7%)
✅ 1 App. Jump: 106in → 110in (+3.8%)
This is what happens when an athlete commits to the process.
Proud of you, Andrei. Keep stacking the work. 💪
Want to train like this ahead of next season? DM US “REP” to get started at Hoops Minchinbury.
20/08/2026
8 WEEKS. REAL NUMBERS. REAL PROGRESS. 📈
Meet Aston Muller — Hoops Athlete, Oran Park.📍
🏀 Vertical Jump: 27” → 28.5” (+5.6%)
💪 Push Ups: 12 → 17 (+41.7%)
💪 Chin Ups: 6 → 7 (+16.7%)
🔥 1 App. Jump: 122.5 → 125 (+2.0%)
This is what consistency looks like. Same athlete, same gym, 8 weeks of work — and the results don’t lie.
We test what we train. Every athlete gets baseline numbers on day one, and we track specific metrics along the way so the work is never a guess.
Want to see what your numbers look like? 📊
We’re offering a FREE Performance Testing session for any basketball player who wants a real read on where they’re at — vertical, strength, speed, the whole lot. 🦾
DM US “TEST” to lock in your free session. 🏀
TECHNIQUE FIRST THEN LOAD 📈
Coaches, Russ & Tom, always making sure our athletes are not just chucking more weight for the sake of it.
Staying the same weight but improving positioning, pattern and range of motion are important foundational outcomes we want before adding more external resistance.
As athletes understand and improve their technique, then they get progress to heavier loads to ultimately increase their force production.
Move well and get strong! 🦾
19/08/2026
📸 Oran Park energy lately
Another week of getting stronger, faster, and better. 💪
One thing about these athletes..they’ll absolutely LOCK IN 😮💨 Once they’ve nailed the technique, form or drill, you can see it straight away- biggest smile on their face 😂🏀
Hard work 🤝 Good vibes
Come through and experience it for yourself.
➡️ DM US to book
ASSISTED STEP DOWNS 🦵🏼
Head of performance, Russ, teaching and showing our young athletes our step down regression.
This improves their confidence in balancing and controlling their range of motion to strengthen their single leg.
Athlete, William, always training around and enjoying the challenge!
18/08/2026
ATHLETE RESULTS - ANNALISE LARSEN
Annalise Larsen has been putting the work in the last 12 weeks!
Proud of her consistency, hard work and energy every single week.
Big off-season now for her to develop more strength, power, speed and conditioning.
Keep it up Anna!
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Location
Category
Address
8/18 Sterling Road, Minchinbury
Sydney, NSW
2770
Opening Hours
| Monday | 6am - 9pm |
| Tuesday | 6am - 9pm |
| Wednesday | 6am - 9pm |
| Thursday | 6am - 9pm |
| Friday | 6am - 9pm |
| Saturday | 6am - 12pm |