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Pete Vamvakas | Performance Coach

@coach_petev

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5+ Years Developing Elite Athletes
Head of S&C, Sport Science & RTP @plfcofficial
Performance Coach @team.sixthreenine

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Dockerty Cup Winners 🏆

First in 34 years and only the second in club history.

So proud to be part of this group and of what we’ve achieved together. This one means a lot to me personally, but seeing and feeling what it means to everyone at the club and to our supporters makes it even more special.

Grateful to be a part of this proud club and this group 🦁 by @coach_petev

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2 months ago

SAQ COD Race ⚽️⚡️

Finishing the warm-up with a reactive COD race!

Focusing on quick reactions to external cues, while bringing out competition between players before heading into the main session.

Fun variation to SAQ work, while still attaining key physical outcomes, keeping the intensity high, players engaged and setting the tone for the session from the very start.

Make sure to save this drill and try it out! by @coach_petev

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2 days ago

All in the details.

Off-season work focused on refining mechanics before building volume, utilising the coach’s eye to further fine-tune movement quality and maximise transfer to the pitch.

📸 | @idssportsphotography by @coach_petev

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4 days ago

NPL (Soccer) U23s Athlete Velocity Block Sample ⚽️

With a primary focus on lateral power, COD capacity and acceleration, here we have soccer athlete, Lucas, going through his velocity block from earlier this offseason.

V1) Lateral Wall Double Switch
V2) Single Leg Hurdle Pogo Jump into Lateral Bound
V3) Lateral Bound into 15m Acceleration

Each exercise builds on the previous, developing efficient foot strike and ankle stiffness, lateral force production and horizontal hip projection. The final exercise further integrates these qualities into a more transferable movement, linking lateral force production and COD mechanics with the ability to efficiently transition into acceleration.

The goal is to progressively develop the qualities required to change direction effectively and transition into acceleration on the pitch. by @coach_petev

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9 days ago

Always great catching up with great people.

Grateful for Massimo and everything I’ve learnt and continue to learn from him.

Always enjoy talking shop, and it was a bit of fun going up against each other today after previously working together!

All the best for the season ahead 🤝 by @coach_petev

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13 days ago

The reason soccer athletes break down mid season is almost never fitness.

It is resilience. Specifically the lack of it in the physical qualities the sport hammers hardest. The adductors absorbing every lateral load. The lateral trunk holding the body together through every direction change. The single leg strength controlling every sprint and landing across ninety minutes of repeated effort.

When these are not built properly they are the first things to fail. And they always fail at exactly the point of the season when the athlete can least afford it.

These three exercises address that directly.

Swipe through. Save this. Add them to your program this week.

#team639 #soccer #football #soccertraining #resilience by @coach_petev

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13 days ago

Is your off-season training as efficient for your sporting performance as it could be for your goals?

You may be strong, but you’re leaving so much athletic potential on the table if you aren’t also training key athletic qualities! by @coach_petev

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16 days ago

Being fast in a straight line is only one part of the equation.

In sport, speed rarely happens in isolation or in a straight line.

Athletes are constantly accelerating from different angles, changing direction, navigating space and transitioning between movements before producing another high-speed effort.

Above are a small select few simple field-based examples which are all similar in nature, which I’ve used with field-based athletes, incorporating:

• Curvilinear Running
• 45° & 90° Cuts into Acceleration
• Change of Direction into High-Speed Efforts
• Curved Runs transitioning into a large Sprint Effort

From here, we can further tailor these drills to the sport, including but not limited to, adding the ball, opposition, decision-making or specific actions that replicate the demands of competition.

This allows us to maintain the physical qualities we’re targeting, while increasing the specificity and relevance of the movement.

Let me know if you’d like to see more like this!

How are you building multidirectional speed into your training? by @coach_petev

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17 days ago

One of the best parts of travelling as a coach is the opportunity to connect and exchange ideas with fellow practitioners and athletes from different parts of the world.

Was great catching up with Russ, who I first met last year in Manchester at the @sportsmithhq Strength & Power Conference. Awesome to hear how he’s applying his craft here in Malaysia, and even better to experience his hospitality while catching up.

Also great to catch up with Angelo, a Singapore U17 National Player. Proud to hear how he’s enjoying life in Singapore, pursuing his football career while managing his studies, and representing @team.sixthreenine proudly abroad.

I’ve always loved travelling for the opportunity to explore, experience new places and switch off, but being able to reconnect with people I’ve met along the way makes it even more meaningful.

Always grateful for the people, conversations and experiences that come with it. 🌏 by @coach_petev

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22 days ago

Most athletes can produce force off the start.

Very few can switch fast enough to do anything with it.

The projection phase builds the initial drive. But the moment an athlete needs to transition into faster speeds the game changes completely. The legs have to switch. The thighs have to cycle quickly between each other. And the athlete who cannot do that fast enough loses every advantage the projection phase just built for them.

This is phase two. The switch.

Pete breaks it down with three exercises built specifically to develop the speed of leg cycling that separates athletes who accelerate well from athletes who actually get fast.

This is not a standalone session. It layers directly on top of the projection work. Build the drive first. Develop the switch second. That sequence is the whole system.

Watch every second of this clip.

Link in bio to train at Team 639.

#team639 #accelerationtraining #switchphase #speedtraining by @coach_petev

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23 days ago

Effort without measurement is just hope dressed up as a training plan.

Most athletes know how hard they trained. Very few know whether what they trained actually moved the needle on the physical qualities their sport demands. They finish a session feeling worked. They assume progress happened. They show up to the next one and do it again.

That cycle feels productive. It rarely is.

Measurement changes everything.

When you can see the number you can make a decision about it. When the force output goes up you know the program is working. When it does not you know something needs to change. When the sprint time drops you know the speed work is transferring. When the jump height improves you know the power development is doing exactly what it was designed to do.

Numbers do not lie. Feelings do.

The athletes who develop the fastest are not always the ones who train the hardest. They are the ones who train with the clearest picture of what is actually changing and what is not. That clarity comes from measurement. And measurement comes from testing that goes beyond guessing and hoping the work is adding up.

If you cannot measure it you are not training. You are just tired.

Comment ASSESS below and we will reach out to get you tested.

#team639 #performancetesting #athletedevelopment #strengthandconditioning #sportscience by @coach_petev

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a month ago

Hip work with a clear purpose and outcome.

Above is a small collection of hip-focused drills that can be integrated into both performance prep (e.g. max velocity) and RTP, with different variations, progressions and regressions to suit the athlete and desired outcome.

The focus is on creating efficient positions and mechanics that can transfer into the outputs we’re looking for on the field. by @coach_petev

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a month ago