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Top-ups

Be stronger than your excuses

Discipline &

Dedication

It’s not about how bad you want it. It’s about how hard you’re willing to work for it.

Do you want to push a little harder to step up your game? Every minute you invest will bring you closer to the next step of development. Sometimes team training can’t cover all your needs. We are here to fill that void. Get some inspiration for your top-up sessions and make the next step towards your goal.

Consistency pays off

Small steps big gains

15 minutes a day =
91
91
hours a year
20 minutes a day =
121
121
hours a year
30 minutes a day =
182
182
hours a year
45 minutes a day =
273
273
hours a year

Dos and Don’ts

We encourage family involvement, fun, physical fitness and literacy.

Plan your workout

A well-thought-out workout provides structure and helps prevent under- or overtraining.

Determine your readiness

Every week and every day is different. Listen to your body instead of doing a top-up because you always do it on a certain day. Take the set up of the weekend in consideration as well as your mental state of mind and the soreness level of your body.

Seek variety to set new stimulus

Switch up your top-ups to challenge body and mind. Routine is helpful but the biggest progress is gained when confronted with unknown exercises. 

Don't overdo it

Recovery time is as important for success as training time. Overworking your body constantly will do more harm than good. Choose your days and the kind of top-ups wisely. The closer you get to competition day the lower you want to keep the intensity.

Dont forget to warm up

Warming up is essential for injury prevention and will result in better performance during your session.

Don't get distracted

As Kobe Bryant said, “It’s not about the number of hours you practice, it’s about the number of hours your mind is present during the practice”.