An 8-week structured performance program for junior rugby league and oztag athletes aged 10–15. Built for athletes who want to arrive at rep trials faster, stronger, and better prepared than the competition. Group sessions structured by age and experience. Personalised training, nutrition, and recovery plans for every athlete.
Club sessions are built around the game — not around developing your individual athlete. There's no structured strength work, no speed mechanics coaching, no recovery protocol. Your child is working hard. But without the right foundations, that effort has a ceiling.
The athletes who get selected consistently aren't always the most talented — they're the most prepared. Rep Ready builds the physical foundation that puts your athlete in that position, every time the opportunity comes.
Ages 10–15 are the highest-risk years for overuse injury in young athletes. Bones grow faster than muscles. Without deliberate conditioning and recovery habits built in, the athletes training the hardest are often the most exposed. Most junior programs don't address this at all.
Most junior athletes are underfuelled for the training load they're carrying. Poor energy availability directly hits sprint quality, recovery speed, and focus during sessions. It's the most overlooked variable in junior performance — and one of the easiest to fix with the right education.
"He'd train four times a week, give everything he had, and still miss out at trials. We didn't know what we were missing until we found a program that actually had a plan behind it."
— Parent of a 13-year-old rugby league player
Every athlete starts with a movement screen and baseline test — sprint time, strength, mobility, and athletic capacity. No assumptions. The program is built from your athlete's data, not a generic template.
1–2 sessions per week combining strength work, sprint mechanics, agility patterns, and sport-specific conditioning — scheduled around your athlete's existing commitments. Every session is periodised — building progressively across the block, not randomly week to week.
Speed is a coachable skill. Every session includes sprint mechanics and agility work specific to rugby league and oztag movement demands. Athletes who get coached in this carry the edge permanently.
Mobility, tissue preparation, and load management built into every session. Athletes learn to protect themselves — a habit that compounds across a full season and beyond.
Age-appropriate fuelling education built around real food and real schedules. Clear guidance on training days, game days, and recovery. Habits athletes can actually follow at 10–15.
The goal of this program isn't to prepare your athlete for one specific trial. It's to build the physical foundation that makes them ready for any trial, any selection, and any opportunity that comes up — this season and every season after it.
An 8-week performance block launching Week 2 of Term 2. Built exclusively for junior rugby league and oztag athletes who are serious about what comes next.
Each pillar is deliberate. Together they build an athlete who is faster, stronger, and more resilient — and permanently prepared for whatever opportunity comes next. Rep trials. Club selections. School sport. Pre-season. Any of it. All of it.
Age-appropriate resistance and bodyweight training focused on movement quality, joint stability, and force production. No shortcuts. No premature loading.
Sprint mechanics, acceleration technique, and top-end velocity development. Speed is a skill. Athletes coached in it carry a permanent edge over those who aren't.
Reactive movement and change of direction mechanics specific to rugby league and oztag. The footwork that creates separation from a defender or closes space on attack — coached deliberately, not left to chance.
Sleep, active recovery, and mobility as performance tools — not passive processes. Athletes who recover well adapt faster and stay fresher across a full season.
Movement screening, corrective work, and load management. The best performance plan keeps your athlete on the field. Prevention is built in — not added after the fact.
Practical fuelling for training, competition, and recovery. Built around real food and real schedules. Sustainable habits that work at 10–15 years old — and beyond.
The group sessions build the foundation. But development doesn't stop when the session ends. Every athlete in the Rep Ready program receives three personalised plans built specifically for them — outside the group, between sessions, and beyond the 8 weeks.
A structured training program designed for your athlete to follow outside of group sessions. Built around their baseline assessment results, age, current ability, and the demands of their sport. Not a generic handout — a plan written for them.
Every athlete receives a nutrition plan designed by a qualified nutritionist specialising in youth athlete performance. Built around their training schedule, sport, age, and individual needs. Practical, realistic, and specific to them — not generic advice.
Recovery is where adaptation happens. Every athlete receives a recovery protocol built around their training load, sleep patterns, and physical demands. Simple habits that protect performance and reduce injury risk between sessions.
Most junior programs prepare athletes for a single moment. We prepare them for every moment.
Every athlete in the program receives three plans built individually for them — training, nutrition, and recovery. Not handed out at the end. Built from their intake assessment and delivered from day one. The group sessions build the foundation. The personalised system does the rest.
Rep Ready vs. typical club training
Rep Ready launches Term 2. The following results are from athletes who have completed equivalent structured programs with our coaching team.
"Within 8 weeks we could see a real difference in how he moved. His acceleration improved noticeably and he finally stopped picking up those hamstring problems he'd been battling all year."
"He used to drag himself to training. Now he asks to go. For the first time he feels like he's training with purpose — and you can see it in his confidence on the field and off it."
"She made the rep squad after the trial block. Her coach said her fitness stood out. Knowing we had the right preparation in place — that peace of mind as a parent is everything."
Junior rugby league and oztag athletes aged 10–15 who are serious about improving their performance and preparing for representative selections. No prior gym or S&C experience needed. Athletes need to be coachable, committed, and ready to work.
Intake begins with a movement screen and physical baseline test. An 8-week program runs across 1–2 sessions per week — scheduled around your athlete. Each session covers strength, speed and agility mechanics, conditioning, and a short education component. Progressive load. Measured outcomes. Nothing wasted. Sessions are held in Kiama, NSW.
One or two 60-minute sessions per week across 8 weeks — your choice, built around your athlete's schedule. Personalised training, nutrition, and recovery protocols are designed to complement club training and school sport, not replace them. Under 15 minutes of daily habits. No excuses. Just the work.
This program is built to sit alongside club training — not compete with it. Sessions are 60 minutes and load is deliberately periodised with recovery factored in. The structured conditioning and mobility work in this program often reduces injury risk even as total training volume increases. We assess every athlete individually at intake — not with a one-size approach.
No. Age-appropriate resistance and movement training is safe and beneficial for children from age 7 onwards when properly supervised. At Rep Ready we focus entirely on movement quality, bodyweight control, and foundational athletic patterns. No heavy loading. No shortcuts. What we build is the athletic base that protects growing joints and develops capacity that lasts a full career.
Yes — and this is actually the best time. Waiting until a trial is announced means starting preparation too late. The athletes who consistently get selected are the ones who are always physically prepared — not the ones who scrambled in the weeks before. Rep trials, club selections, and school sport opportunities come up at different times for different age groups throughout the season. This program builds the foundation that means your athlete is ready whenever that call comes.
Yes — and this is often where the biggest gains come from. Development athletes who go through a structured program frequently close the gap on more naturally gifted peers within a single block. Rep Ready isn't just for the athletes already in rep squads. It's for the ones who want to be.
Because we measure everything. Every athlete completes a baseline test at intake and a performance test at the midpoint and end of the block. You receive a written progress report with objective data — sprint times, strength markers, movement quality scores. You will know exactly what improved, by how much, and what to focus on next.
Rep Ready launches Week 2 of Term 2. Waitlist members get early bird pricing, priority session day and time bookings, and full program details — 48 hours before we open to the public. Spots are capped at 12 athletes. Preparation starts now.
No payment required. No commitment. Just first access when we launch.
Limited spots remaining — Launching Term 2