Efficient Effort

Please use the deficit, Yours truly - Efficient Effort

Worry about the factors that primarily help/determine how your body moves and feels

Merci beaucoup - Effort Efficace

💥 Improve how much your body can take

💥Everyone will adapt slightly different

💥Tendons, ligaments and cartilage take a lot longer to adapt to training load and stimulus

💥Muscles, bone, fascia and the nervous system adapt faster

Direct approach -
💥 Assess the overall load the tissue/structure is/was going through
💥Assess the movement quality
💥Improve tissue capacity and movement quality

Indirect approach -
💥 Assess the strength, mobility and flexibility further up or down the chain and improve the capacity where needed

Thomas has been putting in the work with Ishmail, building the strength, power and confidence needed to perform better on the court.
At Paddo Performance, we understand every athlete has different goals - that’s why your training is tailored to help you move better, get stronger and perform at your best.
Send us a DM to enquire about 1:1 sessions!

💪 Paddo Performance
📍 U22, 13–15 Baker St, Banksmeadow, Sydney NSW 2019
🌐 www.paddoperformance.com.au
📧 [email protected]
📞 0424 144 214
📸 Paddo Performance

Superman Scapular CARs. Fundamentals done right.

Shoulder blades moving with control + intent.

Building coordination and stronger agonist–antagonist relationships.

Efficient Effort.

Challenge Monday Bonus Challenge 🤝🏆

30 Seconds Fastest Skipping.

We took your suggestion on this week’s challenge of “How Many Skips in 30 Seconds”.
Will Emma finally get a number on the board against Jonno’s current lead of 3 to 0?

Stay to the end to learn a new skipping trick 👀



Team Jonno 🙋🏻‍♂️
Team Emma 💁🏻‍♀️

Reverse nordics. Warm-up done properly.

Glutes + core on. Quads, hips, ankles loaded.

Build capacity before you chase intensity.

Efficient Effort.

Practice doesn’t make perfect—it builds patterns.

Every rep shapes how you move, adapt, and perform.

Over time, those patterns become your default— so train with intent.

Efficient Effort