Myers Sports Coaching

Simply a matter of quality over quantity.

Ruby’s back from NJC (National Junior Classic) where she competed against the top 12 U16 girls teams Australia wide.

Straight back into work this week with a solid lower body session. Gearing up for the Frankston Blues U16 VC squad as the VJBL season rolls on.

Simple, effective lower body session built to support performance where it matters; explosiveness, strength, control, and durability for the back end of the season.

Started with Movement Prep: Mobility + Activation
A. Box Jumps

B. DB Deep Goblet Squat

C1. DB Bulgarian Split Squat
C2. Single Leg Bosch Hold
C3. High Plank

D. Calf Raises

As you can see, forms on point today, all about reloading the body and developing physical capabilities.

If you want to train with MSC, you know what to do 📲
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IN-SEASON TRAINING

Nothing crazy, just effective, structured and periodised programming…


A. Trap Bar DL 4x5 @90% 1RM

B. BB Hip Thrust 3x10 + 5 sec iso

C1. DB Bench Press 3x10
C2. OH Chip-Up 3x10
C3. Copenhagen 3x30sec Ea

D. Calf Raise AMRAP (25)

E. Energy System Development 3 x 30(s)max 60(s)rest

DM or tap link in bio to get your body right!

MSC FOR ATHLETES, BY ATHLETES.
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PerformanceTraining

Legs - Hip Dominant//Posterior Chain Focus

Utilising loaded yielding isometrics to generate high neural stimulus with little-low mechanical movement. Great for those with a history of tendinopathy, arthritis or general soreness.

Spanish Squat // 3x45sec

Crab Walks // 2min

RDL Sn**ch Grip // 3 x 8 // 5sec iso at knee

Trap Bar Deadlift // 4 x 6 // 5 sec iso at knee

B-Stance DB RDL // 3 x 8 each
Single Leg Ham Curl // 3 x 12 each
Loaded Side Hold // 3 x 30sec each

•For Athletes, By Athletes•

🔥 WARRIORS PERFORMANCE ACADEMY IS BACK! 🔥

Testing day and seminars were a hit, and interest has skyrocketed this year! With average rating of 9.5/10 and an overwhelming number of positive reviews, athletes and families are loving it.

The results are speaking for themselves with many of the top athletes already a part of the academy or training with Myers Sports Coaching privately.

What is WPA?

🏋️ Strength & conditioning for junior athletes

⚡ Improve performance, strength & resilience

🚪 Closed, structured gym sessions

When & Where:

📅 Starts Saturday, 1st November

📍 Voyage Fitness Warragul (FREE ENTRY)

We’ve got limited spots, some age groups/genders nearly full!

👉 Message us here or contact via phone/email to get involved.

🚨 Don’t miss this chance to level up your game — first in, best dressed! 💪🔥

FOR ATHLETES, BY ATHLETES.
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🔥 WHAT A DAY 🔥

Last Sunday we held the very first MSC Performance Testing & Athletic Seminar Day, the first event of its kind for basketball in Gippsland. From the kids right through to the adults, the energy, enjoyment, and effort were unreal. It was awesome to see everyone having such a great time while learning and pushing themselves.

🏀 We’re proud to be leading the way through our new partnership with the Warragul Warriors, providing premium services to support the next generation of LOCAL athletes.

👏 A massive thank you goes out to our MSC helpers who made the day run so smoothly: Riley, Rylan, Jamie, Jackson, and Tammy (Mum), as well as our coaches, and of course Lara for giving us free rein and putting in the work to make this event possible. Couldn’t have done it without you all.

📩 Keep your eyes peeled on your emails for your results and an official invite to the Warriors Performance Academy.

💬 We’d love to hear what you thought of the day. Whether it’s a quick comment or a message, all feedback is welcome.

For Athletes, By Athletes.
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📝 Coaches Course

This weekend we’re running an exclusive MSC Performance Protocol Course, designed to ensure every team is following a consistent, structured approach to warming up and cooling down for performance and injury prevention.

Here’s what to expect:
Introduction: Understand why a structured warm-up is essential for injury prevention, performance readiness, and consistency across all teams. You’ll also receive The MSC 4-Step Protocol, your go-to reference for the season.

Walkthrough: We’ll go step-by-step through the full warm-up and cool-down; covering mobility, dynamic stretches, activations, movement prep, and sport-specific drills. Key coaching cues and common mistakes.

Hands-On Practice: Coaches will get practical experience leading stretches and activations in small groups and coaching movement prep and sport-specific drills effectively.

Integration & Reference Materials: Learn how to implement the booklet during training sessions, pre-game, or under time constraints throughout tournaments, and how to scale exercises for all athletes.

Wrap-Up & Q&A: Recap key takeaways and troubleshoot scenarios coaches may encounter throughout the season.

By the end of the session, you’ll have the tools, confidence, and knowledge to lead warm-ups consistently and effectively across every team, setting the standard for the season ahead.

For Athletes, By Athletes.
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🔥 𝗙𝗶𝗿𝘀𝘁 𝗼𝗳 𝗶𝘁𝘀 𝗸𝗶𝗻𝗱 🔥

🚨You must complete the emailed link to be eligible!🚨

We’re proud to announce the 𝗠𝗦𝗖 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗧𝗲𝘀𝘁𝗶𝗻𝗴 & 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗗𝗲𝘃𝗲𝗹𝗼𝗽𝗺𝗲𝗻𝘁 𝗦𝗲𝗺𝗶𝗻𝗮𝗿, launching this 2025–26 season in partnership with Warragul Warriors 🏀

This is the first event of its kind in Victorian Basketball, designed to give athletes the tools, knowledge, and feedback they need to take their game to the next level.

Every athlete will complete a series of performance tests using advanced technology and receive their own individual performance report. You’ll see exactly where your strengths lie, where you can improve, and how you stack up against others your age.

We’ll be testing:
📈 Vertical Jump
⚡ Speed
💨 Endurance
…and more!

But it’s not just testing. The seminar is packed with practical education covering all areas of athletic development:
✅ How to warm up and cool down properly
✅ Strength training for athletes
✅ Mobility and stretching essentials
✅ Nutrition for performance
✅ Recovery strategies to keep you at your A-game all season

This seminar is all about setting you up for success, whether it’s on the court this season or across all your sporting pursuits.

Come ready, bring your best, and get set for an exclusive opportunity to be part of something that’s going to change the standard for junior athlete development in Victoria.

For Athletes, By Athletes.
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