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Welcome to StrongHER
Off Season Footy Fitness for Girls in Year 7-10!
Be Bold. Be Brave. Be You.
Give your daughter the tools to step into next footy season stronger, faster, and more confident than ever.
The StrongHER Program is a structured 8-week off-season training program designed exclusively for girls who play league tag or tackle footy. Through a combination of strength & conditioning, footy-specific skills, and mindset coaching, girls will develop both the physical and mental edge they need to thrive on and off the field.
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Why Parents Choose StrongHER
Because footy is more than a game - it's about building strong, confident girls for life!
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As a parent, you want your daughter to:
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Stay active and motivated in the off-season
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Improve her fitness, agility, and strength safely
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Develop resilience, confidence, and leadership skills
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Build friendships in a supportive, positive environment
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Be prepared — mentally and physically — for the season ahead
StrongHER delivers all of this in a fun, safe, and empowering way.
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What's Included in StrongHER?
Everything she needs to be game-ready, confident & resilient!
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Each weekly session combines three key elements:
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Athlete Conditioning – building strength, speed, agility, and endurance.
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Footy Skills – ball handling, defense, evasion, and teamwork drills.
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Mindset Coaching – confidence, resilience, leadership, and recovery strategies.
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As well as...
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Guest Coaches & elite NRLW players
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Online surveys & quizzes plus worksheets
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Healthy recipes e-book
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Friendships & Fun
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Everything your daughter needs to be prepared, confident & connected for her best season yet!
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The 8 Week StrongHER Journey
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Week 1: Baseline testing, footy skill foundations & goal setting
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Week 2: Strength basics, evasion/footwork drills & building routines
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Week 3: Core & lower-body strength, passing under pressure & nutrition
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Week 4: Speed & Agility, defensive communication/line & self-belief
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Week 5: Re-test, Explosive power, attacking drills & injury prevention
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Week 6: High-intensity conditioning, defensive pressure, grit & resilience
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Week 7: Team conditioning, small-sided games & leadership growth
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Week 8: Game Day – skills showcase, match play & celebration
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Guest Presenters & Coaches
Throughout the program, girls will also have the opportunity to learn from special guest presenters and coaches.
These may include:
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Elite players and representative coaches sharing their experience from higher levels of the game.
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Strength & conditioning experts teaching proper technique and safe training practices.
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Sports nutritionists giving practical advice on fueling for performance and recovery.
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Mindset and resilience coaches inspiring girls to handle pressure and build confidence.
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One of the things that makes StrongHER unique is the opportunity for girls to learn directly from guest coaches and presenters who bring specialist knowledge, experience, and inspiration.
These role models not only sharpen footy skills, but also show the girls what’s possible when they commit to their sport and themselves.
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​Program Details
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Location: Terrigal High School
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Dates: Starts Friday 7th November for 5 weeks / Continues Friday 6th February for 3 weeks
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Session Time: 4:30-5:30pm
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Investment: $199 - can use Active Vouchers
​Program Outcomes
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StrongHER is more than just a training program — it’s a holistic approach that prepares your daughter for her next season and beyond.
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With over 25 years of experience in fitness and wellbeing, and as a certified youth mentor and mindset coach, I created StrongHER to give girls the best possible platform to:
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Develop athletic strength and conditioning in a safe environment
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Learn footy-specific skills that boost confidence and game performance
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Build resilience, leadership, and a positive mindset
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Connect with other like-minded girls who share their passion for sport​
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SPONSORSHIP
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We are excited to partner with Nxt Gen Woy Woy, who are generously providing our StrongHER girls with sample supplements to support their training and recovery. Plus, one lucky participant will take home an exclusive Nxt Gen gym outfit as a special prize - the perfect boost to keep her motivated, confident, and feeling like a pro.
FAQ's
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Who is Teen Squad for?
StrongHER is designed for girls in Year 7-10 who want to grow their confidence,
build their footy skills, get the mental edge & be around like minded girls.
What does my daughter need to bring / wear?
Wear footy boots, tag shorts, water bottle & mat/towel. Can wear own singlet or buy a StrongHER one.
Location?
Terrigal High School Oval
How do I register?
Click the Book Now button to secure your daughter’s spot! Places are limited.