Sports-Specific Training

Athletes, sportspeople and those aspiring to physically-active careers can benefit significantly from sports-specific training. These are elite training programmes designed to build your fitness prowess and prevent sports-related injuries.


Sports-specific training occurs primarily in the training room, where various exercises are used to enhance your athletic abilities.

Pre and post-season conditioning


Part of sports conditioning is understanding what is required of your body and performance before and after your seasons. Pre-season training will differ vastly from post-season training as they both need to achieve different goals.

Pre-season training focuses on preparing your body, strengthening specific muscle groups and learning to utilise your energy in productive ways.

Post-season training will focus more on rehabilitation and maintenance. Here, Stephen helps ease any injuries or issues that occurred during the season and focuses on keeping your body prepared but with enough space to recoup.

Sport-Specific Training
Specific Testing

Specific Testing


Regular assessments and screenings are an essential part of sports conditioning. Stephen provides comprehensive fitness assessments that monitor your progress and highlight your strengths and weaknesses.

These assessments will look at the following areas:

  • Cardiovascular fitness
  • Posture
  • Body composition
  • Flexibility
  • Strength and endurance
  • Speed
  • Agility
  • Coordination

Pre and post-season conditioning


Stephen Louw assists athletes and sportspeople in building exercise programmes that meet their needs, enhance their performance and prevent injury. These exercises will depend on the type of sport and the needs of the individual.

One of his main areas of focus is utilising energy systems to improve performance. There are three primary energy systems:

  • Phosphagen: For sports that need explosive and quick movements.
  • Glycolysis: Anaerobic movements for sports with high-intensity bursts.
  • Oxidative: Aerobic movements for low-intensity sports over a long period.

The exercises Stephen prescribes for athletes will vary in intensity, speed and outcome. Each athlete is unique and requires a tailored exercise programme. However, some of the main goals of his work will include:

  • Increased speed, agility and power
  • Reduced risk of injury
  • Better conditioning
  • Balance, flexibility and awareness
  • Endurance and strength

Sports-specific training exercises combined with these energy systems allow athletes to push through the challenges and requirements of their sport.

Sport Specific Exercise Programme

Contact Stephen

Contact Stephen via:

C: 084 406 7291


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