Sports Specific Personal Training

If you want to perform like the pros,
you need to train like the pros

Performance • Strength • Conditioning • Nutrition • Weight-loss
Whether you’re a competitive athlete, a recreational athlete, or someone looking to improve your overall daily health, our personal coaches can help you optimize your time and energy into peak sports performance. Waterfront Fitness has access to hundreds of strength & conditioning and sports specific programs to bring you the best practices, tips and advice. Our programs have been developed based on the most time-proven training methods from the leading coaches and experts in their fields to get you in the best shape of your life in the shortest time possible. We specialize in each of the major components of fitness: strength training, speed training, plyometrics, endurance training, flexibility & stretching and nutrition.

What is Sport Specific Fitness?

The rule of sport specific fitness means an athlete’s training should be customized according to the demand of the sport he or she competes. This entails taxation on the body’s energy systems, neuromuscular system and exercises that duplicate the movement patterns for each sport. For example, a lacrosse player uses most of its energy system accelerating, decelerating, changing direction, passing, shooting, checking and maintaining good defensive body position. Although, a lacrosse player runs 3-5 miles during a game, it’s HOW a player runs that distance which dictates the appropriate training method. When classifying the sports, lacrosse athletes use approximately 60% anaerobic/ATP, 20% anaerobic/lactate, and 20% aerobic. By contrast, a long distance runner’s principal energy system is aerobic. Conditioning drills for lacrosse athletes should concentrate on sprinting, more specifically interval training. Using this same theory, basketball, hockey or football players, and other athletes, should use a sport specific fitness program suitable for their sport. With over 15,000 workout programs for over 50 sports, including baseball, wrestling, cycling and golf, SSF will put you on the right performance program that will give you an edge over the competition


Some Examples of Sports Specific Fitness Assessments

Below is a selection of fitness assessments that cover all aspects of physical performance. In sports; being able to assess how you're developing or progressing is crucial to your overall performance. You are constantly being assessed everytime you step onto the field/ court etc.. being prepared in the best ways possible to always perform at your best is not always as easy as it seems. This is where we can step in and help you out.

These are some of the non-techinical assessments you may undertake during your time training with us at Waterfront Fitness.

Multi-Stage Fitness Test (Bleep Test)

    Estimates aerobic power or VO2max. Very good for games players as it is specific to the nature of their sport. Not suitable for rowers, swimmers or cyclists as they will achieve higher scores on specific tests. Also, endurance athletes may have trouble with short turns.
      Level 8 = 40 ml/kg/min
      Level 10 = 47 ml/kg/min
      Level 12 = 54 ml/kg/min
      Level 14 = 61 ml/kg/min
      Level 16 = 68 ml/kg/min
      Level 18 = 75 ml/kg/min

Cooper Test

    The Cooper test is also tests for aerobic fitness. It's simply the maximum distance you can run in 12mins.


    VO2 max scores from elite sports:
    Endurance runners & cyclists > 75 ml/kg/min
    Squash = 65 ml/kg/min (male)
    Football = 60-65 ml/kg/min (male)
    Rugby = 55 ml/kg/min
    Volleyball = 50 ml/kg/min (female)
    Baseball = 50 ml/kg/min (male)
300 Yard Shuttle

    This is a test of intermediate anaerobic power, i.e., the lactate system. It is performed as a shuttle run over 25 yards (300 = 12 x 25 ). This is a good test for games players as the shuttle format makes it sport specific. Especially for football, rugby, hockey, basketball and squash.
    This is a test of agility. It involves running forwards 10 yards, side-stepping left 5 yards touching a cone, side stepping right 10 yards touching a cone, side-stepping back 5 yards and running backwards 10 yards to the start. This is classic test for tennis, squash or football, which involve multidirectional movement.
20 M Shuttle Run
    Another test of agility but a more simple drill involving only sprinting and turning. Good for rugby, football, tennis and all games. The athlete starts in the middle cone, sprints 5 meters to the left, touches the far cone, turns, sprints 10 meters across to far cone, touches and sprints back to the middle.
Linear Sprint Speed (5 - 60 M)
    Test of maximum sprint speed are essential for most sports. The distance chosen may vary for different sports. For instance, in tennis - 5 m and 20 m useful for assessing initial acceleration, For a rugby back, 60 m may be more appropriate for assessing max speed.
Standing Long Jump
    A test of maximum anaerobic power (leg). Functional test for initial acceleration and horizontal power. Good for sprinters, tennis, rugby, hockey, football, fencing. Good scores are 2.50 - 3.30 m (male), 2.3 - 3.0 m (female).
Vertical or Sargant Jump
    A test of maximum anaerobic power (leg). Probably the most widespread test used to test leg power. Considered very functional. Athlete performs a counter movement jump using the arms and touches with one arm as high as possible. This is a functional vertical power test. Suitable for basketball, football (center back, keepers, strikers), volleyball, tennis serve, rugby. Good score: 55 - 70 cm (male).
Vertical Jump 

Drop Jump
    A further max anaerobic power test (leg). Athlete drops off a bench and instantly rebounds and performs a maximum vertical jump. The score is the maximum drop height at which the athlete can still achieve the same score as on the vertical jump. This is a measure of the athlete's plyometric (SSC) power. Anything less than 18" suggests that SSC exercises for RFD are a priority.
Drop Jump 

Overhead Medicine Ball Throw
    A test of upper body power. The athlete performs the equivalent of a football throw-in with no run-up. 2 - 5 kg ball is suitable for most sports.
Press Up Max
    This is a test of upper-body strength. Correct form is important and must be monitored for a correct test score. For men >45 is excellent, women >30 is excellent. For men <20 is poor, women <8 is poor.
Press Up 

Sit Up Max (1 min)
    This is a measure of trunk strength endurance. The athlete performs as many full sit ups as possible in 1 minute with his/her feet held. Good scores are 60 for men and 50 for women. Poor scores are 38 for men, 30 for women.
Sit Up 

Exercise; a medicine for creating change in a person's physical, emotional, and mental wellness... No matter who you are, no matter what you do, you absolutely, positively do have the power to transfrom....

Boot Camps

For everyone and anyone. Beginners to Advanced, push yourself to your fitness potential.


Boxing and Fitness combined, who would've thought that together it could be so much fun.

Interval (HIIT)

High Intensity Interval Training to get your heart rate pumping and your body drenched with sweat..


Seniors Wellness & Fitness Classes, It's never too late to get the most out of & enjoy your life!