Rivals Athlete Performance

Ella doesn't just move fast. She moves smart. 🔥

Most netball athletes train hard but never train their agility intentionally. Here are the 4 explosive movements we use with our athletes to level up speed, power, and court awareness:

Lateral Bounds - Build lateral power from the ground up
Band-Resisted Lateral Bounds - Add resistance to force adaptation
Banded Uries Activate - the glutes and hips that drive every cut
Single Leg Broad Jump to Lateral Jump - Train the explosive direction changes that win possessions

These aren't just drills. They're the difference between reacting and dominating.

If you want to accelerate faster, change direction sharper, and become the athlete coaches can't ignore, this is where you start. 💪

Save this. Screenshot it. Come back to it on training day. 📲

👇 Want to train like Ella? Click the link in our bio to see how we help athletes build real performance, on and off the court.

Power in the pool isn't built in the pool. 💥🤽‍♂️

The athletes who dominate in water polo are the ones putting in the work outside of it. Here are the 4 exercises we use with Kieran to build the lower and upper body power that translates directly to the water:

🏋️‍♂️ Single Leg Raised Foot Hip Thrusts: Develop explosive hip drive for every stroke and sprint
🏋️‍♂️ Barbell Press: Build the pressing power behind every pass and shot
🏋️‍♂️ Lat Pulldowns: Strengthen the pulling muscles that move you through the water
🏋️‍♂️ Single Leg Deadlifts: Train unilateral strength to improve force production and stability

Kieran doesn't just train hard. He trains with purpose. 🔥

Whether you're sprinting for possession, changing direction, or powering through every stroke, a stronger foundation changes everything.

Build the athlete behind the athlete.

👉 Want to train like Kieran? Click the link in our bio to learn more about how we help athletes improve their performance.

How a Young Tennis Player Should Train 🎾

Building a great tennis athlete isn’t just about hitting balls on the court. It starts with developing strength, power, coordination, and movement skills the right way.

Leo has been training with us for over a year, consistently mastering the fundamentals before progressing to more advanced exercises. Through attention to technique, hard work, and steady progression, he has built the foundation needed to safely develop power and explosiveness.

In this session, Leo is working on:
💪 Front Squats
⚡ Band-Resisted Power Jumps
🏃 Hurdle Jumps
🔥 Isometric Chin-Up Holds
💥 Push-Ups
💪 Aqua Bag Woodchoppers

Every exercise has a purpose, helping him become a stronger, faster, and more resilient athlete on the court. The goal isn't to rush the process—it's to build athleticism step by step and create long-term success.

If you're looking to help your young athlete develop strength, speed, confidence, and performance the right way, we'd love to help.

👉 Click the link in our bio to learn more about our Youth Athlete Performance Program and how we help athletes build a strong foundation for long-term success.

Building Speed Starts Long Before Race Day.

Meet Cooper F, one of Australia's exciting young go-kart drivers, putting in the work behind the scenes at Rivals.

Success on the track isn't just about talent—it's about building strength, power, stability, and resilience so you can perform when it matters most.

Swipe through to see some of the key exercises Cooper is using to develop his athletic foundation:

1️⃣ Romanian Deadlifts
2️⃣ Goblet Squats
3️⃣ Cossack Squats
4️⃣ Weighted Chin-Ups
5️⃣ Kneeling Landmine Press
6️⃣ Underhand Grip Lat Pulldowns

Every rep has a purpose. Every session moves him one step closer to his goals.

We're proud to support young athletes like Cooper as they chase excellence both on and off the track. 💪🏁

Ready to take your athletic performance to the next level?

📲 Click the link in our bio to learn more about our Youth Athlete Development Programs.

🧠 Building Mental Toughness in Young Athletes

Mental toughness is not about being the loudest or strongest athlete in the room. It’s about learning how to stay focused, push through discomfort, and keep showing up consistently even when things get difficult.

Here are 4 exercises we use to help develop resilience in young athletes 👇

1. Isometric Split Squat
Holding difficult positions teaches athletes how to stay composed under pressure and push beyond discomfort.

2. Isometric Chin Up
This exercise challenges both physical and mental endurance, helping athletes build confidence through adversity.

3. Goblet Squats
As athletes gradually increase weight over time, they begin to realise they are capable of far more than they first believed.

4. Push Ups
Mastering the basics develops discipline, patience, and an understanding that long term progress comes from consistent effort.

Mental resilience is developed through small wins, repeated challenges, and learning how to keep going when things feel hard.

Want your athlete to build resilience, confidence, and mental toughness for their sport? Click the link in our bio to learn more about our youth athlete performance programs.

3 exercises every AFL athlete should be using to develop explosive speed ⚡️

1️⃣ Hex Bar Deadlifts
Build lower body strength and power production for faster acceleration and stronger movement on the field.

2️⃣ Bulgarian Drop Catches
Develop balance, stability, and reactive strength to improve change of direction and reduce injury risk.

3️⃣ Single Leg Hurdle Jumps
Train explosive power, coordination, and single-leg force production for quicker first steps and better athletic performance.

Speed isn’t just about running fast, it’s about producing force, controlling movement, and reacting quickly under pressure. 🔥

Click the link in our bio to learn more about our youth athlete performance programs.