Rowan Performance and Recovery

SPEED WINS MATCHES. ⚡️

This is why we test.

Pip completed her first round of fitness testing at the start of our Women’s First Team trials on 25th June, including her sprint and jump assessments.

After just 4 weeks of consistent football training alongside weekly Strength & Conditioning sessions, she was retested on 23rd July.

The result?

⚡ 10–30m Sprint: 3.16s ➡️ 3.03s
📈 0.13 seconds faster
🏃 Average speed increased from 14.15mph to 14.80mph

A combination of Plyometrics, Power and Strength Exercises and simply sprinting at Max Speed consistently is why you get this positive change.

Unfortunately, Pip wasn’t able to complete the jump testing during the second assessment, so we can’t compare those results just yet. It’ll be really interesting to see how much they’ve improved when we retest at the end of August.

People often underestimate what a small improvement means. In football, a fraction of a second can be the difference between getting to the ball first, making a save, or conceding a goal.

For a goalkeeper, this means one thing…

🧤 Pip is already quicker off her line than she was a month ago.

If every player in the squad can make similar gains over the course of the season, those small improvements soon become a big advantage on the pitch.

This is why we invest in testing. Measure. Train. Retest. Improve. 💙🖤

Recently I had the privilege of testing the next generation of boxers at England Boxing at one of their training camps in Sheffield.
Let it be known that there are some very talented and athletic boxers on their way up the ranks! 🥊

Women’s Trials | Fitness Testing Results 📊⚽

At SJR Worksop, we don’t just watch players… we measure them too.

Our fitness testing gives us valuable data on each player’s athletic profile, including power, speed, force, jump height and reactive strength. It’s another tool that helps us understand where players are now and where they can improve.

The results don’t tell the full story of a footballer. Technical ability, tactical understanding, mentality and decision-making will always be hugely important. But they do give us a clear insight into each player’s athleticism.

The biggest benefit? Every player leaves with evidence-based development priorities, allowing them to target specific areas in our Strength & Conditioning programme and in their own training time.

We saw the benefits first-hand last season, with several players making significant physical improvements that transferred onto the pitch through increased speed, power, resilience and overall performance.

Another data collection day at uni. If you are a road or TT cyclist and would like to volunteer as a participant, please get in touch.

📣We have opened up this trial to include road cyclists!!

If you are interested in taking part or would like more information, drop me a message or email. 🚴🏼

📣Calling all time-trialists and triathletes!!

Would you like to take part in a research project that could help better understand the demands of cycling in a TT position and support cycling performance?

We are recruiting now!

Do you fit the inclusion criteria set out on the poster?

Trials will be conducted throughout June.

Get in touch for more info.
📧 [email protected]

Are you a time-trialist or triathlete? Would you be interested in taking part in a study at Nottingham Trent University?
Would you like to know your VO2max along with other physiological and biomechanical data?

I am just asking potential participants to register their interest at this stage while I await ethical approval (testing likely from the end of May and throughout June).

Get in touch if you would like to know more or to register your interest.

Thanks, Andy

After a lot of thought, I’ve had to make the difficult decision to increase my prices slightly, the first change in over 3 years.
Like many small businesses, the cost of supplies, and day-to-day running expenses has risen significantly, and unfortunately this means I can’t keep things at the same rates any longer.
I’ve always tried to keep my prices as fair and accessible as possible, and that will continue to be my priority. This adjustment simply allows me to keep delivering the same quality and service you expect.
Thank you so much for your continued support, it truly means everything to me.

📣Something exciting is on the way…

Online Strength & Conditioning , built for real results.
Whether you’re chasing endurance goals, improving athletic performance, working toward weight loss, or targeting sport-specific training, I’ve got you covered. Every program is tailored to you, your goals, and your lifestyle.

To kick things off, I’ll be taking on just 5 clients at a discounted introductory rate.

Take the next step with a professional Strength & Conditioning coach 💪🏻

Drop a message to secure your spot.

Back on the bike for the commute to university. A misty morning by the Trent.
🎓