Long term athletic development (LTAD) at HrdKAW encompasses a structured, progressive training system for children and adolescents to develop physical literacy, improve health and fitness, promote high performance, and reduce the risk of injury. Our athletic development system begins by fostering physical development from a young age and encourages athleticism through adolescence. From there, we promote elite performance throughout all stages of an athlete’s career and beyond that, we also encourage and support athletes to retain healthy activities for life.
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Athlete Performance Program
The Athlete Performance Program is designed for competitive athletes currently engaged in regular training in any sport. The program offers strength and conditioning training using a range of methods including strength, plyometrics, speed, and agility to develop strong, resilient athletes and to enhance sporting performance.
Strength and conditioning is integral to the development of athletes at all levels. The Athlete Performance Program aims to lay the foundations of strength, mobility, and high quality movements, then progressively build on these with load, depending on the specific needs of each athlete and their sport.
Individualised training programs to meet the specific needs of each athlete, their sport and their performance goals
Programs are designed in collaboration with relevant support staff including coach, physio, etc
Resistance training to develop strength
Assists with injury prevention and post-injury rehabilitation
Develops basic understanding of good nutrition and hydration habits
Develops elite athlete qualities including mindset, resilience, and work ethic
Access to onsite sports physiotherapist (PB Physio)
Complimentary use of Normatec boots, ice bath and other recovery tools
Monthly athlete development workshops (e.g. mindset, nutrition, etc.)
Individual performance testing to assess parameters such as range of motion, functional movement patterns, strength, muscular endurance, and power
Regular athlete re-testing to ensure optimum progress and development
Up to 3x strength and conditioning sessions/week
Pay by direct debit
Melissa uses her wealth of experience and knowledge to provide mentoring to athletes aspiring to develop their elite athlete mindset. Melissa provides guidance and advice through the lens of a high level athlete to assist mentees achieve their goals, improve their performance, and overcome challenges along the way.
60 min sessions
1-on-1 (in person or video call)
Individualised service, fully tailored to you and the areas you’d like to focus on
Mentoring for elite athlete development and competition mindset
Improve your self-discipline, confidence, focus, resilience, and ability to perform under pressure
Positive and encouraging mentor/mentee environment
Experienced mentor Melissa Wu: 4x Olympian and Olympic Silver + Bronze medallist in Diving
Melissa usually sets tasks for mentees to complete between sessions. Mentorship with Melissa is not a magic solution, rather a personal development opportunity for those with a willingness to work hard to improve their mindset and performance.
Our athlete development workshops are ideal for sporting teams/groups and focus on the psychological aspects of performance such as competition mindset, goal setting, work ethic, resilience, and leadership, among other topics. Mental game is so important for sport and in all aspects of life, so education in these areas can lead to many benefits for participants including performance enhancement and mental resilience.
Throughout these workshops, we draw on our many valuable years of experience to provide guidance and advice through the lens of high level athletes. We provide participants with the skills to achieve their goals, improve their performance, and overcome challenges along the way. These workshops are interactive and encourage participants to engage in activities and discussions and work in teams.
Athlete development workshops can be fully tailored to focus on the topics that are more relevant to your specific sporting group or team. Please contact us to discuss in more detail.
We offer private (1-on-1) and semi-private (groups of 2-5) training for athletes who require a more flexible training schedule, want closer personalised attention, or have specific goals in mind.
Private and semi-private strength and conditioning sessions are tailored to the specific goals and needs of an individual or a small group.
Private (1-on-1) coaching for athletes who cannot make ‘Athlete Performance Program’ or ‘Youth Base Program’ training times, or who require additional support reaching specific goals
Semi-private (groups of 2-5) coaching for athletes seeking individualised coaching and programming with the benefit of training partners and a more cost effective price point than 1-on-1 coaching
Athletes in our Youth Base Program and Athlete Performance Program have the opportunity to experience weightlifting training and competition through our Weightlifting Club.