PERFORMANCE
JOURNAL.
Guides from our coaches on athletic performance, strength & power, speed, conditioning, recovery and sports nutrition. From Sarıyer / Skyland, for every level.
Foot and Calf Strength: The Overlooked Foundation of Sprinting and Jumping
The foot and calf are the first and last points of contact with the ground. We cover exercises and weekly dosing that build strength, stiffness and resilience in this area.
An After-Work and After-School Performance Routine in Sarıyer: The Logic of a 45-Minute Session
In the pace of Istanbul, a long workout is not possible every day. We explain how to keep up speed and athletic development with short, focused, planned sessions.
Lateral Speed: Moving Quickly Sideways with Shuffle and Crossover Mechanics
In many sports the most critical movements go sideways, not forward. We cover the mechanics of the shuffle, the crossover step and the lateral push, common errors and drills that build them.
Preparing for Selection and Trial Days: A Guide for Athletes and Families
A team selection or trial session can be exciting but also stressful. We take preparation, expectations and the day itself in a calm frame.
Partner Strength Sessions: Building a Shared Program with a Training Partner
Training with a partner can improve consistency, safety and motivation. We explain how two people at different levels can share a strength program.
The Aerobic Base for Speed Athletes: Supporting Recovery Between Sprint Repetitions
Sprinters and team-sport athletes do not run long distances, yet aerobic capacity still matters. A simple base-building approach to support recovery between repetitions.
Sprint Clinic: The Flow of a One-Day Speed Workshop and What Participants Can Expect
A sprint clinic is a one-day workshop that brings athletes from different sports together around speed technique. We describe how such an event is structured and how participants should prepare.
Nutrition and Sleep Before Test and Match Day: A Simple Preparation Routine
Before an important test or competition, keeping to a routine you know is often better than trying something new. A simple meal and sleep plan.
A Morning Movement Route Through Emirgan Grove and the Bosphorus Shore: Walking, Mobility and Easy Running
Emirgan Grove and the shore road within Sarıyer offer a convenient route for moving outdoors on recovery days or during light training.
Recovery Between Sprint Days: Nervous System, Tendon and Muscle Fatigue
Speed training tires the nervous system and tendons more than the heart and lungs. That is why recovery has to be planned differently.
A Weekend Conditioning Session on Kilyos Beach: Plan, Safety and Adaptations
Kilyos, on Sarıyer's Black Sea coast, is a nearby option for athletes who want to leave the gym and train on sand at the weekend. We cover session structure, sand's effects and safety points.
A guide for young athletes' families: the parent's right role and ways to support
In a young athlete's development, the family's attitude is as decisive as the training program. Support rather than pressure, process rather than outcome.
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