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Strength and Conditioning Athletes

@sca_ctg

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Fitness Coach | Performance Specialist | Strength & Conditioning | sports science @setantacollege
Contact: [email protected] for queries

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FAST BOWLER @raeeq_daniels⚡🏏
Individualised. Specific. Performance-driven.

This isn’t a generic exercise selection — every drill is chosen around this individual fast bowler’s specific needs, movement demands and performance goals.

01 | 90/90 BREATHING
🫁 Focus: Rib position + trunk control
Improve rib–pelvis control to create a better foundation for bracing, rotation and force transfer.
@davidgreyrehab

02 | HIGH SIDE PLANK + TUCK
💪 Focus: Lateral core + hip control
Build trunk stiffness while allowing the hip to move independently.

03 | DROP JUMP → STICK
🦵 Focus: Force absorption + landing control
Develop the ability to absorb and stabilise high forces efficiently.

04 | MED-BALL POWER SCOOP
💥 Focus: Hip drive + rotational power
Train explosive sequencing from ground → hips → trunk → upper body.

05 | PUNCHING A-SKIP
🏃 Focus: Posture + coordination
Maintain an upright torso while developing rapid, coordinated limb action.

06 | BAND HIP SNATCH
⚡ Focus: Separation + hip speed
Stable upper body, explosive hips — developing lower/upper-body separation.

07 | 5M FALL SPRINT
🚀 Focus: Acceleration + force application
Develop aggressive projection and rapid horizontal force production. @michael_boyle1959 from functional training for sports

THE GOAL:
Control → Absorb → Produce → Transfer → Accelerate.

Build the qualities this athlete needs to bowl fast, move efficiently and handle the demands of fast bowling repeatedly. by @sca_ctg

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16 days ago

That time again‼️Off-season work with pro baller @sadaouinoah7 #dpfootball1on1 #game-fitconditioning by @sca_ctg

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3 months ago

The big rocks still matter.

Squats, deadlifts, press, pull-ups and carries form the foundation of my athletic development system. These movement patterns provide the greatest opportunity to develop maximal strength, force production, neuromuscular efficiency and overall athletic robustness.

Much of my philosophy in this area has been influenced by @nicgill_health_and_performance and the outstanding work he did with the All Blacks. Establish high levels of force-producing capacity through the fundamentals, then use targeted unilateral training to address asymmetries, improve stability and enhance transfer to sporting performance.

Master the basics. Build capacity. Express performance.

#strengthandconditioning #gymworkout by @sca_ctg

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4 months ago

Field speed is built long before match day.
Just chasing clean movement, violent intent and transfer that actually sticks when the game speeds up.

Less circus. More carryover. 🎯⚽️ by @sca_ctg

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5 months ago

Old post. Haven’t seen this guy in ages… and I haven’t programmed this since.
Might be time to bring it out of the archives and humble some ankles again. by @sca_ctg

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8 months ago

ITB pain is irritation of the iliotibial band—a thick band of tissue running from the hip to the knee—often felt as sharp pain on the outside of the knee during running.
We put together some exercises for Amy to improve her hip strength, glute control, and knee stability to reduce strain on the ITB and get her back to pain-free running.
Train the cause, not just the pain.
Run strong again. by @sca_ctg

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9 months ago

No shortcuts. No noise. Just work done when no one’s watching. Forward of the Year isn’t luck — it’s earned in the hours behind the scenes. I’m grateful to coach athletes who show up, compete, and demand more of themselves every day. Proud of the journey so far — but we’re not done. by @sca_ctg

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10 months ago

This one ain’t for the faint hearted :
Mesocycles = February - June 2025

Completing a full Ironman is the ultimate demonstration of physiological resilience, disciplined training adherence, and mental robustness. Working with @rettijr challenged me to deepen my applied knowledge in endurance physiology, load management, strength maintenance, and injury mitigation specific to triathlon demands. His consistency, coachability, and commitment elevated the entire process and accelerated my own development as a conditioning coach. Grateful for the athlete, the science of strength and conditioning, the sport scientists who continue to advance the field, and those who laid the foundations we now build upon by @sca_ctg

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10 months ago

2024-2025 Athlete Journey Series — Post 1

Lower-Back Return to Play | Cricket

@thando_ntini pathway back to competition is captured here—post rehab progressions, structured loading phases, and finally his return to franchise cricket. I’m grateful to have supported him through a full return-to-play continuum and to contribute quietly in the space between post-rehab and performance.

Working alongside athletes like this reminds me why I’m committed to this profession: helping rebuild capacity, restoring confidence, and preparing them to perform again. Thankful for the trust, and for the unseen growth this journey added to my own development as a strength and conditioning coach. by @sca_ctg

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10 months ago

We had the privilege of working with Mauritius Internationals, @jasonferre10 & @mel.ferre - two exceptional professionals whose consistency & standards were next level. Grateful for the opportunity to have shared the field with athletes of this calibre⚽️🔥 by @sca_ctg

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a year ago

Unilateral chaos overhead march — where control meets power.
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#fastbowlingtraining #strengthandconditioning #cricket #performance #corecore by @sca_ctg

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a year ago

Speed Meets Endurance ⚽️

This session targets Maximum Aerobic Speed (MAS) — blending high-intensity 8x50m runs (8s / 12s rest) with short-rest recovery to improve the body’s ability to repeatedly produce and sustain near-max efforts.

The 30m accelerations (5s x 6reps ) sharpen explosive power and neuromuscular speed, essential for quick transitions and bursts on the field.

For 16–18-year-old footballers, this combo builds game-specific endurance, repeat sprint ability, and acceleration capacity — key traits for dominating modern football.

💨 Train faster. Recover quicker. Play stronger. by @sca_ctg

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a year ago