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Ashley | Athletic Performance Coach

@one16performance

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𝗢𝗻𝗲𝟭𝟲 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲
Built to help athletes perform at their highest level.
PHW Head Coach/S&C @ssfcrabbitohs
Specialising in Rugby League
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Through my experience in Rugby League, I developed a strong understanding of the demands of sport. That experience sparked my passion for high performance sport and after stepping away from playing, I transitioned into coaching. From gaining a few years experience in strength & conditioning coaching, PT, group training, rugby league and multi sport coaching, I decided to start One16 Performance where I could continue developing athletes and helping them perform at their best. DM or book your free introductory call via the link in our bio. Let’s go! Ash :) #strengthandconditioning #coaching #rugbyleague #sport #fitness NSW Junior Blues Academy - 2022 NSW Junior Blues Academy + St George Dragons U17s Lisa Fiaola Cup - 2022 NSW Junior Blues Academy - 2022 De La Salle Caringbah JRLFC Premiers - 2023 Cronulla Sharks TG Initial Squad - 2023/2024 Mediterranean Rugby League Harmony 9s Premiers + Trainer - 2024/2025 by @one16performance
8
2 months ago
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NRL GRAND FINAL WEEK 2026 Kicked off the lead up to GF week with PMXIII logistics, getting all the Men’s and Women’s players, staff and match officials ready for travel to PNG. On Saturday, I assisted in the delivery of the NRL Bondi Beach Footy Fest League Stars Clinic. It was a day full of footy skills, touch footy, legends of RL and happy faces! The highlight of the week was driving the Kia Tasman Utes for the Retiring Players Lap of Honour at the Grand Final. What an awesome send off for all the players and an amazing tribute to Jai Arrow. Bring on the Rugby League World Cup! 🏉 #nrl #nrlgf #nrlfinals #rugbyleague #rugbyleagueworldcup by @one16performance
8
10 days ago
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Playing one position is great, positional awareness in more than one position is essential. DM for programming and training! #rugbyleague #nrl #strengthandconditioning by @one16performance
2
21 days ago
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Yesterday we wrapped up the U15’s Play Her Way block for 2026. Over the 10 weeks we focused on many skill areas, such as tackle technique, decision making, teamwork, speed, agility and conditioning. All our girls made week to week improvements and smashed out their end of program bronco! Congratulations to 2 of our under 15 squad members who have been selected for the Rabbitohs Lisa Fiaola cup summer squad for the 2027 season. Well done girls on an amazing PHW program 🙌🏽 #rabbitohs #southscares #rugbyleague #strengthandconditioning #rugby by @one16performance
2
23 days ago
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RABBITOHS PLAY HER WAY @souths_cares @ssfcrabbitohs Week 8 of the Play Her Way program, our girls focused on spatial awareness and tackle technique today. Every week our girls are improving in all areas of their game and the progress has been noticeable! Well done girls 🙌🏽👏🏽🐰 Follow for more, programming available! #rabbitohs #rugbyleague #tackletech #strengthandconditioning #athleticperformance by @one16performance
2
a month ago
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Let’s take a look at Addin Fonua-Blake. There is a reason he is one of the best props in the NRL, and it’s not just because he runs hard. Most props stick to the traditional run hard, tackle hard. Don’t get me wrong, it is necessary and great to have, however when there are only 2 starting props, why not set yourself apart by adding a new skill to your game? Addin Fonua-Blake is known for his footwork, especially late at the line. It isn’t common for a prop to be overly agile, but that is what sets Addin apart. In the videos above, we see Addin using a show and go to break the line, change of direction to evade defenders and a lot of acceleration to get through and score. He doesn’t stick to the traditional role of his position, he steps the way an outside back would. By adding in skills that would trick defenders, he gives himself and his team a competitive advantage. If you are wanting to improve your performance, let’s get in touch!! Send me a DM or book a call via the link in bio and we will discuss how we can set you apart. #athleticperformance #rugbyleague #fitness #nrl #strengthandconditioning by @one16performance
2
2 months ago
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RUGBY LEAGUE 9s - 8 WEEK STRENGTH & POWER PREP Swipe to see a snippet of the session Programming available. DM for more info! :) #rugbyleague #strength #power #fitness #gym BENT OVER MED BALL SLAMS Train the kinetic profile of a dominant tackle. The bent over med ball slam forces your neuromuscular system to manage rapid ballistic forces from a static hinge position. This builds the specific torso stiffness required to withstand high impact defensive collisions and the rapid concentric upper body power needed to win a one on one strip. Stop just moving weight. Train for explosive rate of force development. #sportscience #explosivepower #fitness #rugby #tackle ROTATIONAL MED BALL SLAMS Rugby league isn’t played entirely in a straight line. The rotational med ball slam forces your neuromuscular system to produce and absorb ballistic rotational forces without relying on foot to ground leverage. This builds the specific rotational torque and core stiffness required to win the wrestle, redirect a runner’s momentum, and maintain a powerful, unyielding torso during dynamic, multi player contact. Stop training purely in the sagittal plane. Build explosive, multi directional power. DB SPLIT STANCE OVER HEAD PRESS Footy is rarely played with two feet perfectly side by side. The dumbbell split stance overhead press forces your neuromuscular system to press heavy loads while managing an uneven base of support. This builds the specific staggered stance core stiffness needed to fight through a tackle, deliver a powerful fend while on the run, and maintain total control over your torso when competing for a high kick. Stop training your upper body in a perfectly symmetrical bubble. Build stable, transferrable power. by @one16performance
2
2 months ago
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IF I WERE TO TRIAL FOR JUNIOR REPS AGAIN… THIS IS EXACTLY WHAT I’D DO. 1. Condition myself properly 2. Understand my 2nd position 3. Work on the fundamentals 4. Be confident, lead and play with effort 5. Mentally prepare myself Need help preparing for your junior reps trial coming up? DM me or book a call via the link in my bio to discuss your options #rugbyleague #strengthandconditioning #juniorreps #trials #selection by @one16performance
6
2 months ago
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Ex Rugby Union Player, Brogan, is lacing up his boots again this October to play Rugby League 9s. Having previously played Harold Matthew’s for the South Sydney Rabbitohs, Brogan has come to us for strength & conditioning and rugby league coaching. This week we focused on testing. Whilst we only have 8 weeks till game week, testing and understanding where Brogan is at allows us to help program the most beneficial sessions for him. We tested Brogan’s maximal aerobic speed (MAS), aerobic capacity and speed endurance through the Bronco test. Follow along to see Brogan’s return to the sporting arena 🏉💪🏽 #comeback #rugbyleague #rugbyunion #strengthandconditioning #warmup WARM UP - RESISTANCE BAND SERIES We used resistance bands in our warm up to prepare the body for the Bronco by activating the neglected stabilising muscles, improving joint tracking and increasing your dynamic range of motion. We also trained skills, including tackling, catching, passing and positional awareness. So warming up the shoulders is critical to reducing injury in contact. WARM UP - RUN SPECIFIC BUILD UPS Run specific build ups (10m Jog to 10m Sprint, as seen above) at 50-75% pace to prime the nervous system WARM UP - RUN SPECIFIC BUILD UPS 20m Sprint to Turn THE BRONCO. 1.2km Shuttle Run Try line to 20m + back. Try line to 40m + back. Try line to 60m + back. X5 THE FULL SESSION. DM us to improve your performance #preseason #athleticperformance by @one16performance
4
2 months ago
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THE BLUEPRINT FOR PEAK PERFORMANCE 🏆 Peak performance is built year round. OFF SEASON = BUILD Develop. Get stronger. Fix the little things. Rehab. Recover. Build the foundation. PRE SEASON = PREPARE Turn the foundation into readiness. Build conditioning, strength, systems, skills, and confidence for the season ahead. IN SEASON = MAINTAIN Protect what you’ve built. Recover. Manage the workload. Stay consistent. Perform when it matters. You don’t build during the season what you should have built before it. Build. Prepare. Maintain. Perform. 🏉💪🏽 BOOK YOUR FREE CALL OR DM US TODAY. #rugbyleague #offseason #preseason #inseason #physicalpreparation by @one16performance
3
2 months ago
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