Introduction to Strength & Conditioning at SixS

At SixS, our Strength & Conditioning (SNC) programs are designed to build athletic bodies that are powerful, resilient, and ready to perform at their best. We don’t believe in one-size-fits-all training. Every athlete and individual has unique needs based on their sport, position, training age, and goals , and our SNC approach reflects that. Using evidence-based principles and cutting-edge technology, we design personalised programs that target strength, power, speed, endurance, and movement quality.

Our team of strength and conditioning specialists works closely with sports scientists, physiotherapists, and coaches to deliver integrated training that supports overall performance. We assess each athlete through movement screenings, strength testing, and performance profiling before crafting a plan. Our facility includes state-of-the-art equipment such as force plates, velocity-based training systems, and functional training tools, ensuring precise, measurable progress.

AWhether you’re an elite athlete preparing for the demands of professional sport, a youth athlete developing the foundations of strength, or someone returning from injury, our programs help you achieve your physical potential. At SixS, SNC is about more than lifting weights , it’s about building durable, high-performing bodies that can handle the challenges of sport and life, now and in the future.

Functional Strength and Power Development

Functional strength and power are the cornerstones of athletic performance. At SixS, we focus on developing strength and power that directly translate to sport-specific movement. Rather than isolated muscle work, our programs target compound, multi-joint exercises that enhance how you move, jump, sprint, and change direction.

Our functional strength plans include squats, deadlifts, lunges, rotational movements, and Olympic lift derivatives, combined with medicine ball throws, plyometrics, and resisted sprints to build explosive power. Each exercise is carefully selected and coached to ensure proper technique, maximise output, and minimise injury risk.

What sets SixS apart is our use of technology to track progress. We monitor bar speed, force output, and movement quality to ensure that strength gains are meaningful and transferable to sport. Programs are continually adapted based on testing data and athlete feedback.

Whether your goal is to hit harder, jump higher, or dominate in contact situations, our functional strength and power training helps you build a body that performs when it matters most. At SixS, we turn gym strength into sport power , safely, effectively, and with precision.

Speed, Agility, and Endurance Conditioning

Speed, agility, and endurance are critical for success in nearly every sport. At SixS, we offer specialised programs that help athletes move faster, change direction sharper, and sustain high performance longer.

Our speed training focuses on sprint mechanics, acceleration, deceleration, and stride efficiency. We break down your technique using video analysis and real-time feedback to identify areas for improvement. Agility drills are designed to enhance quickness, reaction time, and the ability to change direction without losing balance or control.

Endurance conditioning at SixS goes beyond generic cardio. We tailor conditioning sessions to the energy system demands of your sport , whether that means repeated sprints, sustained high-intensity efforts, or steady-state endurance. Interval training, tempo runs, and sport-specific circuits ensure that you build the stamina to perform at your peak, from start to finish.

Throughout, we monitor heart rate, recovery markers, and workload to optimise results while reducing the risk of overtraining. At SixS, speed, agility, and endurance conditioning isn’t about doing more , it’s about doing it smarter, with purpose, precision, and measurable progress.

Mobility, Flexibility, and Stability Training

At SixS, we understand that true athleticism is built on a foundation of mobility, flexibility, and stability. Without these qualities, strength and power can’t be fully expressed, and injury risk increases. Our programs target joint mobility, soft tissue flexibility, and core stability to help athletes move freely, efficiently, and safely.

We assess each athlete’s movement patterns to identify restrictions or imbalances. From there, we design corrective programs that may include dynamic stretching, mobility drills, PNF stretching, foam rolling, and joint-specific activation work. Stability exercises focus on building control through the core, hips, shoulders, and ankles , areas critical for absorbing and producing force in sport.

Whether integrated into SNC sessions or delivered as standalone programs, our mobility and stability work enhances performance by improving range of motion, movement quality, and postural control. The result is athletes who not only move better but also feel better, with reduced aches, pains, and injury risks.

At SixS, we believe mobility, flexibility, and stability aren’t optional extras , they’re essential components of high-performance training.

Injury Prevention and Return-to-Play Strengthening

Injury prevention is at the heart of our philosophy at SixS. We believe that strength and conditioning done right not only enhances performance but also builds a body that’s resilient to the stresses of sport. Our programs target key areas like hamstring strength, shoulder stability, and hip control to reduce the risk of common injuries such as ACL tears, muscle strains, and overuse issues.

For athletes returning from injury, we offer specialised return-to-play strength programs that bridge the gap between rehabilitation and full sport readiness. We collaborate closely with physiotherapists and sports physicians to ensure a safe, progressive build-up of strength, power, and confidence.

Our return-to-play protocols include testing and monitoring to confirm that athletes are physically prepared for the demands of their sport. Every program is individualised, considering the athlete’s injury history, sport, and position.

At SixS, we don’t just help you recover , we help you come back stronger, better, and ready to perform.

Youth and Female Athlete Strength Programs

At SixS, we provide specialised strength and conditioning programs for youth and female athletes, recognising their unique developmental and physiological needs. For young athletes, we focus on teaching proper movement patterns, building coordination, and introducing strength safely through bodyweight and light resistance exercises. The goal is to create a foundation for long-term athletic development while making training fun, engaging, and age-appropriate.

For female athletes, our programs address factors such as ACL injury risk, bone health, and hormonal considerations. We emphasise neuromuscular control, balance, functional strength, and power , all critical for performance and injury prevention. Importantly, we create supportive environments where female athletes feel confident and empowered in their training.

Both our youth and female athlete programs are tailored, progressive, and delivered by coaches who understand how to get the best out of each individual. At SixS, we help young and female athletes build strength not just in their bodies, but also in their mindset.

Sport-Specific Strength & Conditioning Programs

Different sports place different demands on the body. At SixS, we design sport-specific SNC programs that target the unique movement patterns, energy systems, and injury risks of your sport. Whether you’re a footballer needing explosive acceleration, a cricketer seeking rotational power, or a swimmer working on shoulder strength, we create plans that deliver results where it matters most.

Our team analyses the biomechanical and physiological requirements of each sport and builds SNC programs that enhance those qualities. We also consider positional differences , for example, a goalkeeper’s program looks different from a midfielder’s. We use testing and monitoring to fine-tune programs and ensure athletes are making meaningful progress.

At SixS, sport-specific SNC means more than just adding sport movements to the gym. It’s about creating integrated plans that connect your training to your on-field performance.

Performance Testing, Monitoring, and Program Design

At SixS, our SNC programs are backed by comprehensive testing and monitoring, ensuring that every session drives measurable progress. We use tools like force plates, velocity trackers, jump mats, and GPS systems to assess strength, power, speed, endurance, and workload.

This data helps us design programs that are precisely targeted to the athlete’s needs, and it allows us to adjust training loads to maximise gains while minimising injury risk. We track trends over time, giving athletes and coaches clear insights into development and readiness.

Our approach ensures that no session is wasted, and no athlete is over- or under-trained. At SixS, testing and monitoring aren’t just add-ons , they’re part of the foundation of smart, effective strength and conditioning.