Monday - Friday: 8am - 7pm
Saturday: 8am - 1pm
Shop 1B, 10-18 Robertson St,
Sutherland NSW 2232

Lifting Program

Learn to Lift Level 1

At Pontifex Physiotherapy we are proud to support up and coming girls and boys within our community. Our Learn to Lift programs have been developed to help young players improve their performance and reduce injuries.

The Package Includes:

  • 6 x 1 hour gym based sessions with instruction from physiotherapist and former professional baseball players with experience in strength and conditioning
  • Understand the difference between training Physical Skills Vs Sport Specific Skills to improve your game
  • Key exercises aimed at developing functional strength for injury prevention and increased performance
  • Learn lifelong skills in lifting weights with key exercise movements
  • Individualised Home exercise program included and upgraded weekly with an video-based exercise app (Physitrack)
  • Video analysis of key exercises to ensure you are performing the exercises correctly in the gym or at home
  • Each session is available for Private Health Insurance Rebate*
  • Initial session will include full body assessment as well as begin lifting instructional training.
  • All 6 sessions to be booked on sign-up day to receive the discounted rate
  • Our discounted rate of $85 per session (1 hour) (our normal rate for 1 hour is $135)

* Want to Learn with a friend? Reduced rate for each: $75 per session

Key Exercise You Will Learn and Become Competent In Performing:

  • Warm-up routine
  • Deadlifts
  • Sport Specific Shoulder Strengthening Exercises
  • Front Squats
  • Lunges
  • Rows
  • Push-ups

*Additional exercises may be included depending on your initial assessment.

Learn to Lift Level 2

At Pontifex Physiotherapy we are proud to support up and coming Baseball players within our community. Our Learn to Lift programs have been developed to help young players improve their performance and reduce injuries. Learn to Lift 2 is targeted towards our athletes who are experienced in strength training or have completed our Learn to Lift 1 program.

This Program is designed for players that have either a commercial gym membership or a home gym setup adequate to complete these exercises and to maximise the benefits of the program.

The Package Includes:

  • 6 x 1 hour gym based sessions with instruction from physiotherapist and former professional baseball players with experience in strength and conditioning
  • Key exercises aimed at developing functional strength for injury prevention and increased performance
  • Video analysis of key exercises to ensure you are performing the exercises correctly
  • Advanced individualised strength and conditioning program to be completed at a local gym or home gym setup
  • Each session is available for Private Health Insurance Rebate*
  • Our discounted rate will be $85 as part of the package (6 sessions booked, plus individualised gym program)

* For those that it would not be appropriate to progress to level 2 immediately after completing level 1 (dependant on several factors including where you are in your 12 month baseball cycle), we do offer a Level 1 follow up session to monitor your progress and make any needed adjustments. This will be performed in our standard 40min appointment times only. Players are required to arrive 15mins early to perform their warm-up prior to the starting time to maximise the benefit of the session. Standard physiotherapy rates apply for this session. Please leave note in online booking of “Level 1 Follow up”.

Key Exercise You Will Learn and Become Competent In Performing:

  • Advanced Deadlifts including Trap Bar Deadlifts
  • Dumbbell Bench Press
  • Lunges/Single Leg Squats
  • Plyometric Exercises
  • Rotational Core Exercises
  • Shoulder Press
  • Intermediate Shoulder Strengthening Exercises

 

Learn to Lift Level 3

The Package Includes:

  • 6 x 1 hour gym based sessions with instruction from physiotherapist and former professional baseball players with experience in strength and conditioning
  • Key exercises aimed at developing functional strength for injury prevention and increased performance
  • Video analysis of key exercises to ensure you are performing the exercises correctly
  • Advanced individualised strength and conditioning program to be completed at a local gym or home gym setup
  • Each session is available for Private Health Insurance Rebate*
  • Our discounted rate will be $85 as part of the package (6 sessions booked, plus individualised gym program)

Key Exercise You Will Learn and Be Competent In Performing:

  • Advanced Deadlift and Squat Progression
  • Advanced Single Leg Exercises
  • Advanced Rotational Power development
  • Advanced Shoulder Strengthening Exercises
  • Advanced Agility/Athletic Exercises
  • Advanced Baseball Specific Conditioning

Our Learn to Lift Level 3 is targeted towards the more advanced athletes who have already progressed through our level 1 and level 2 programs. This program is designed for players willing to work very hard to achieve their true potential as a baseball player.

 

At the conclusion of this program, players will be confident to continue a lifting program either with a home gym setup or at a commercial gym. The best benefit for both players and their parents is that players will gain lifelong lifting skills and understanding how our body is designed to move. This will help reduce the risk of potential significant back, neck and shoulder injuries that plague today’s society.

New Clients:

If you are new to Pontifex Physiotherapy, please call or email us to discuss any further questions you may have or setup your 6 sessions.

Online Baseball Questionnaire Form:

If you haven’t already, please fill out our online questionnaire at least 24 hours before your first appointment. This allows us to save time with our questioning and spend more assessing and planning!

Additional Information for Baseball Players:

For those that it would not be appropriate to progress to level 2 immediately after completing level 1 (dependant on several factors including where you are in your 12 month baseball cycle), we do offer a Level 1 follow up session to monitor your progress and make any needed adjustments. This will be performed in our standard 40min appointment times only. Players are required to arrive 15mins early to perform their warm-up prior to the starting time to maximise the benefit of the session. Standard physiotherapy rates apply for this session. Please leave note in online booking of “Level 1 Follow up”.

Please call or email us to discuss any further questions you may have or setup your 6 sessions.

Phone: (02) 8515 0326

Email: info@pontifexphysiotherapy.com

 

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