Term 1 2017
Performance Enhancing Program

Diamond Valley Sports and Fitness Centre
Tuesdays from 4:30pm - 5:30pm
Weekly from 14th February until 28th March
$70 for 7 sessions


Improve your SPEED and AGILITY
Increase overall STRENGTH, STAMINA and FLEXIBILITY
PREVENT INJURY and develop your TECHNIQUE

Join Jess for 7 weeks and take your game to the next level!


For any athlete wanting to improve their overall performance, be better than their opposition and reach the top of their sport, Strength and Conditioning must be included in their training regime. Their training needs to go beyond specific game skills and focus on general health and fitness, mobility and agility, correct technique and injury prevention. By joining the Performance Enhancing Program, players are given the opportunity to improve in all aspects of the game including running, jumping, landing, changing direction, and overall strength and stamina in both attack and defense situations.


Over the course of 7 weeks, Jess will be focusing on the following components:

• Running technique and speed
• Injury prevention through technique development and isolated strengthening
• Body-weight exercises and explosive movements to improve overall strength, power and reaction time
• Agility for efficient direction change and improved balance, coordination and reflexes
• Various training techniques and methods to increase anaerobic and aerobic capacity.
• Core strength and stability as a foundation for all movement on and off the court
• Flexibility and Stretching

With over seven years’ experience in the Fitness Industry as a Personal Trainer and Group Fitness Instructor, Jess has worked with clients of every age and ability.

Jess has developed programs for adults with varying health and fitness goals, including weight loss, muscle gain, injury management and sport specific conditioning and skill development. Jess has also delivered programs for children that focus on improving speed, endurance, strength, balance, co- ordination and flexibility. Jess has worked with individuals and teams from a large variety of sports including basketball, male and female rugby union, swimming, netball, motor sports, cycling and long distance running.

As a personal trainer, Jess believes in functional training to increase mobility and stability, develop strength and endurance, and as a whole, improve movement proficiency in everyday life.

Jess has the experience and dedication to take our Junior Eagles’ overall strength and fitness to the next level and as a result, improve their game and enhance their confidence. Playing junior and senior basketball herself, Jess understands the fundamental movements involved in the game, which will form the foundation of her exercise prescription. Through exercise variety and progression, Jess will deliver fun and engaging programs to our athletes, who will see results in their training sessions, during their games and in their performance of everyday activities.

To register, please complete the registration form below and return it to the DVBA office with payment by Monday 13th February 2017.

Payment can be made by cheque, direct deposit (BSB: 083 784 Acct: 24800 3256) or cash/card.

Performance Enhancing Program Term 1 2017.pdf