We make you fitter, faster and stronger so you can excel at sport.


 Working with anyone who wants to improve their sports performance and is serious about getting fit for life or at their sport. We aim to maximise your athletic potential meaning we make you fitter, faster and stronger so you can excel at sports. We have experience working with juniors, seniors and master athletes.  They trust us to help them get results.  If you’ve got this far, chances are you’re serious about getting results too!  If you would like to be trained by a competent professionals which will assist you improve faster and win more, then you have come to the right place! We provide performance analysis, biomechanics testing, physiological and biochemical assessment, and sports psychology support you.


Roger Brooking performance and Strength & Conditioning offers an innovative approach to training – building on a solid athletic foundation while staying focused on each athlete's individual goals. This unique approach to program includes instruction in movement training, injury reduction and rehabilitation, linear and lateral speed techniques, foot speed and agility, explosive power development, proper functional strength training and energy system conditioning. Athletes are closely supervised as the coach takes them through an intense 90-minute workout with attention always being paid to proper technique and safety.

 The workout consists of functionally sound movement training, strength training and conditioning with a strong focus on basic and proper technique. The workout becomes progressively more challenging once basic techniques have been mastered.

 Build athletic power and strength-  Improve sprint mechanics and increase acceleration-  Speed and endurance for game stamina and increase overall work capacity-  Injury reduction through recovery methodos for performance

 The programs are tailored to provide the enhancement of the qualities found in a given sport and it is focused on improve the following characteristics:

 SPEED - Acceleration, Deceleration, Linear and Lateral - Movement Techniques, Running - Mechanics, Footwork.

 EXPLOSIVE POWER - Olympic Lifting, Plyometrics, Medicine Ball, Jumping & Landing Techniques

STRENGTH - Functional Approach, Thorough Instruction, Focus on Upper Body, Lower Body & Core Development for Kinetic linkage.

CONDITIONING - Specific Cardio Respiratory Conditioning for Game Preparation.

FLEXIBILITY - Myofascial Release (Foam Rolling), Various Forms of Stretching, Muscle Activation

INJURY REDUCTION - Identify & Correct Muscular Imbalances, Balance & Stabilization

NUTRITION EDUCATION - Lessons, Tips and Advice for Athletic Performance



The performance training program is a sequential long term process of athletic development. This process is guided by training methods following a hierarchy and the understanding that there is a sequential order to train. We have developed a systematic approach of training where each athlete has norms and goals they must work and become proficient before more advanced training phases. Each component in our training system builds upon the previous one thus preparing our athletes for the physical demands of advancement in our training program. We emphasise the mastering of basic skills of our athletes at each level of the training process, advancing an athlete only after goals have been achieved, is the optimal way to ensure long-term athletic development and minimise the risk of injuries.

TESTING & EVALUATION - Evaluation is the first step in developing individualized strength & conditioning programs. We understand that each athlete is an individual with their own set of genetics and medical history unique to only themselves. The evaluation process gives our program direction and provides insight into the individual athlete, which then allows us to develop an individual program specific to that athlete.

WORK CAPACITY - Our program is focused to establish the ability to perform work for a prolonged period of time with the ability to recover effectively. Developing efficient work capacity establishes the necessary baseline of training which allows an athlete to develop qualities higher up during the training process. Our state of the art physiological assessment identifies the individual zone of each athlete, providing a unique and precise training stimulus. Once developed, the athlete will be prepared to tolerate the more stressful training that will follow later on in the program.

STRENGTH - Strength builds a foundation for all other athletic qualities. Our program is focused in improving Relative Body Strength. Relative Body Strength is an athlete’s muscular strength in relation to his or her own body weight. Proper running mechanics require high levels of Relative Muscular Strength. An athlete who is strong for his or her own body weight will possess the ability to run faster, jump higher, and move quicker than their weaker counterparts. The stronger the muscles, the more forceful the contractions, the faster the athlete will run, jump, throw and the harder he will hit.

EXPLOSIVE STRENGTH - We utilize Olympic lifts, plyometrics, and medicine ball throws to improve our ability to apply force rapidly. The harder we push against the ground, the faster we run, and the higher we jump. Movements that emphasize explosive strength qualities teaches the athlete to turn large amounts of muscle fibres on & off in a coordinated manner, thus increasing the speed of each contraction.

ELASTIC STRENGTH - As we develop adequate strength in each previous category, the need to react becomes a critical component in transferring general strength gained in training to the playing field. Elastic strength is utilized in all sport movements. Our program consists in utilizing dynamic lifts, jumps, and throws to teach our athletes how to absorb and apply forces with rapid muscle contraction.

SPEED - Once an athlete has developed the prerequisite strength at all levels of our program, we can begin training high intensity speed work. During our program, we training speed at 95% effort or higher to improve an athlete’s speed. We understand that sports rely on acceleration, therefore we spend a tremendous amount of time improving our athlete's ability to move quickly, accelerate, decelerate, and change direction efficiently.