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The Flexibility Training Pyramid below outlines a clear, progressive path for developing sport-specific flexibility. Just like in strength training, building a strong foundation is key to unlocking more advanced, dynamic capabilities at the top of the pyramid.

Flexibility is typically defined as the range of motion (ROM) available at a joint. (1) Increasing or utilising a joint’s ROM requires a degree of extensibility of the muscles and connective tissues brought about from a force or torque. (2) The concept of flexibility can be further broken down into sub-disciplines outlined in the infographic.

We all know it’s important to recover between training sessions and competition bouts, however with so many recovery methods out there, it can be confusing where to start. Our Athlete Recovery Strategies highlight ‘THE TOP THREE’ non-negotiable recovery strategies followed by additional supplementary strategies to help you get those additional 1% gains.  If you are interested in developing your own personal recovery plan please contact us,

This year we presented coaches at Sterling Calisthenics Club on Pilates based injury prevention strategies for Calisthenics athletes.  Our education workshop introduced coaches to the fundamental principles of Pilates and how to incorporate these in basic repertoire.  We have summarised some of the key learnings in an easy to read infographic.