Youth Strength and Conditioning
Youth Strength And Conditioning
At Pontifex Physiotherapy we are proud to support our youth and setting them up for a great future. This is why we have developed a Learn To Lift Program for ages 13-18. This program will develop life long skills and fundamental principles of lifting weights. Everyone that completes the program will walk away with the confidence to continue developing these new skills and valuable lessons throughout life.
The Package Includes:
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6 x 1 hour gym based sessions with instruction from physiotherapists with experience in strength and conditioning
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Key exercises aimed at developing functional strength for injury prevention and increased performance
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Learn lifelong skills in lifting weights in key exercise movements
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Individualised Home exercise program included and upgraded weekly with an video-based exercise app (Physitrack)
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Video analysis of key exercises to ensure you are performing the exercises correctly in the gym or at home
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Each session is available for Private Health Insurance Rebate*
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Initial session will include full body baseball specific assessment as well as begin lifting instructional training.
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All 6 sessions to be booked on sign-up day to receive the discounted rate
The principles of strength and conditioning training can be applied to anyone who wants to improve their health and function in everyday living. These health benefits include:
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- Increased energy levels
- Increased strength and functional ability
- Promotion of better sleep and recovery
- Improvements in body composition
- Reducing the risk of conditions such as diabetes and cardiovascular disease
Key Exercise You Will Learn and Become Competent In Performing:
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Warm-up routine
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Deadlift
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Specific Shoulder Strengthening Exercises
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Front or Back Squats
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Lunges
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Shoulder Press and/or Rows
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Push-ups
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Additional exercises may be included depending on your initial assessment or your goals.
- No matter what your goals are, our physiotherapists can help you to achieve them.
At the conclusion of this program, patients will be confident to continue a lifting program either with a home gym setup or at a commercial gym. The best benefit for both participants and their parents/guardians is that patients 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.
Contact
Phone: (02) 8515 0326
Healthy movement isn’t about overhauling your routine , it’s about small, consistent habits 💙
Here are 3 you can start today (and make the most of the spring sunshine while you do 🌸🌞):
👃 Nose breathing = calm & efficient
🚶 Two 10-min walks = energy + mobility (bonus points if you bring your dog 🐶)
🧘 Desk stretches = goodbye stiffness
✨ Which one will you try first? Comment below ⬇️ ... See MoreSee Less
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Recovery looks different for everyone 🛌💆♀️🧊
Some love stretching, others swear by foam rolling, and a few brave souls go straight for the ice bath.
👇 We want to know — what’s YOUR go-to recovery tool? Drop it in the comments!
✨ Sharing your strategies might just help someone else discover their new favourite. ... See MoreSee Less
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❄️ Ice baths can be a powerful recovery tool — but only when done correctly.
Here’s the sweet spot 👉
🌡️ 10–15°C water temperature
⏱️ 10–15 minutes duration
Anything colder or longer doesn’t necessarily mean better results — it can actually reduce the benefits.
🚿 Don’t have access to an ice bath? Try a cold shower or ocean swim instead!
💙 Always listen to your body — if you feel unwell, stop immediately ... See MoreSee Less
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