Centurion Athletic Performance NZ

✨ 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

DRILLS TO MASTER A STRONG & EFFECTIVE DEFENDER’S LEAN✍🏽

1️⃣ Swiss Ball Isolation Lean
Develop full-body extension while using a Swiss ball to challenge your stability and body control.
Reps: 10-second hold each arm × 6 sets

2️⃣ Ball Isolation Lean
Progress to a ball held higher to increase your reach challenge. Focus on the “Superman” position with one-leg balance while maintaining full extension.
Reps: 10-second hold each arm × 6 sets

3️⃣ Toe Lean Stability
Stand on a weight plate or raised platform to strengthen your tiptoe position, ankles, calves, and overall stability while maintaining maximum reach.
Reps: 10-second hold each arm × 6 sets

4️⃣ Resistance Band Lean
Place a resistance band around your hips to increase the challenge. Drive into your lean while engaging your hips and core to hold a strong defensive position.
Reps: 10-second hold each arm × 6 sets

5️⃣ Reactive Lean & Arm Change
Improve coordination by switching your reaching arm quickly without losing your balance or lean position.
Reps: 6 arm switches, finishing with a 3-second hold on each arm × 6 sets

6️⃣ 3-Point Lean & Hold
Explode into your three-point defensive stance before transitioning immediately into a strong lean. Focus on quick feet, body position, and balance.
Reps: 5 reps with a 3-second hold × 5 sets

7️⃣ Lean, Reach & Tip (Advanced)
Challenge your timing by reaching or tipping an object at maximum height just before your 3-second hold finishes. This combines lean mechanics with realistic defensive timing.
Reps: 5 reps with a 3-second hold × 5 sets

🔥 Remember: A great defender doesn’t just reach, they arrive in the right position, stay balanced, and time their contest perfectly.

Save this post, give these drills a go, and let us know which one challenged you the most!

📍PORIRUA NETBALL CLINICS- Register now✍🏽

We are back home in NZ and offering Netball Clinics during these school holidays.

📌PORIRUA CLINICS

📆 14th-18th July
📍 24/7 Fitness Gym, Porirua, Wellington

🔹 AGE GROUPS AVAILABLE:
▪️U12s
▫️U14s
▪️U16s Middies/Defenders/Shooters

🔗 For full details and registration, visit the website via our profile.

https://www.centurionathleticperformance.co.nz/nzwellington-clinics

🚨 LIMITED SPACES – DON’T MISS OUT

📹MINI VLOG- Day in the life of CAP Trainers in Brisbane.
Just two siblings chasing a dream. 💚

Long days, 13-hour shifts, plenty of kilometres on the road🚙, and countless hours behind the scenes, but we’re grateful for every opportunity to travel🧳, train, and do what we love in different locations.

This was our final day in Brisbane on this leg of our Australian tour. Thank you to every athlete and family who has supported our clinics. We can’t wait to be back💚.