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Queen Mode
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JOIN QUEEN MODE

Performance squad

Sparks Performance

$70 per session

  • 3 × weekly
  • Maximum 5 Queens
  • 90 minutes per session
  • Weekly $210 · 10-week Term $2,100
  • Availability: TBC

The highest training commitment within the Sparks (12–14) pathway.

Focus

  • Strength
  • Speed
  • Agility
  • Fitness
  • Movement quality
  • Athletic development
  • Goal-setting
  • Resilience
  • Leadership
  • Performance mindset
A Queen completing a power drill during training.

Session structure

Session 1

Strength & Power + Performance Mindset

  1. Warm-Up
  2. Dynamic Stretching
  3. Strength
  4. Power
  5. Performance Mindset
  6. Flexibility
  7. Cool Down & Recovery
  8. Journalling & Reflection

Session 2

Speed & Agility + Goal Setting

  1. Warm-Up
  2. Dynamic Stretching
  3. Speed
  4. Agility
  5. Goal Setting
  6. Flexibility
  7. Cool Down & Recovery
  8. Journalling & Reflection

Session 3

Complete Athlete — Strength, Speed & Agility, Power, Leadership, Performance Mindset

  1. Warm-Up
  2. Dynamic Stretching
  3. Strength
  4. Speed & Agility
  5. Power
  6. Leadership
  7. Performance Mindset
  8. Flexibility
  9. Cool Down & Recovery
  10. Journalling & Reflection

CHALLENGEPERFORMLEADINSPIRE

Performance Mindset

  • Train with purpose.
  • Challenge yourself.
  • Learn from setbacks.
  • Lead by example.

Become more capable than you were yesterday.

Training that meets the Queen

Training is adapted to age, experience, ability, developmental stage, readiness and goals. A Queen in Sparks (12–14) may be suited to Performance; age alone does not decide placement.

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