The Hills Sports High School

Strive for success

Telephone02 9622 7300

Emailhillssport-h.school@det.nsw.edu.au

Strength and Conditioning

🏋️‍♀️ TALENTED SPORTS PROGRAM

Strength & Conditioning (S&C) at The Hills Sports High School

At The Hills Sports High School, we understand that great athletes aren’t just born—they’re built. That’s why our Strength & Conditioning (S&C) Program is at the core of our Talented Sports Program, helping student-athletes across all sports reach their physical potential in a high-performance environment.

Delivered in partnership with the Australian Speed & Agility Academy (ASSA) and led by industry-leading experts Ranell and Kip Hobson, our S&C Program is structured, progressive, and purpose-built for long-term athlete development.

From movement efficiency to injury prevention and elite-level power output, every session is designed to optimise performance safely and effectively, both on and off the field.

👟 Meet Your Coaches: Ranell & Kip Hobson

Ranell Hobson 

Ranell is one of Australia’s most respected and decorated Strength & Conditioning coaches. With decades of experience across field and court sports, she’s trained everyone from grassroots athletes to professional and international representatives. Her expertise includes:

  • Level 3 Elite ASCA Strength & Conditioning Coach

  • Level 3 ATFCA (Sprints, Hurdles, Relays) Coach

  • Master’s in High Performance Sport Coaching

  • NSCA Certified Strength & Conditioning Specialist

  • Lead S&C Coach for GWS Fury and Penrith Panthers Premier League Netball

  • Consultant to Australian Men’s & U23 Netball Teams

  • 2019 ASCA Performance Development Coach of the Year

Ranell brings speed, strength, and science together, using cutting-edge methodologies that translate to real-world athletic performance. Whether it’s linear speed, change of direction, plyometrics, or recovery strategies, Ranell is the architect behind countless personal bests.

Kip Hobson – Youth Development Specialist

Kip Hobson is the engine behind the delivery of our practical gym-based sessions. A certified ASCA S&C coach and youth development expert, Kip plays a critical role in ensuring the fundamentals of training are built on strong foundations.

He brings a coaching style that combines energy, discipline, and genuine care for the growth of our student-athletes. His programming is structured yet adaptable, helping students build strength, develop athletic coordination, and stay injury-resilient.

Together, Ranell and Kip form a dynamic team, combining years of practical experience with the latest sport science, ensuring our athletes train with intent, purpose, and results.

📊 What Sets Our Program Apart?

  • Individualised Programs – Every student-athlete receives a plan tailored to their sport, age, training experience, and physical needs

  • Progressive Overload & Monitoring – We use benchmark testing, training load monitoring, and recovery management to track progress and mitigate risk

  • Multi-sport Translation – Whether you play Netball, League, Athletics, AFL, or Baseball—our training translates directly to on-field/court performance

  • Injury Prevention Focus – Strength and mobility strategies are built into every phase to support long-term health and availability

  • Access to Elite Equipment & Facilities – Our students train in the Don Mitchell Fitness Centre, equipped with industry-standard performance tools

  • Educational Mentorship – Students learn the ‘why’ behind the ‘what’ to become more informed and self-directed athletes

🧠 More Than Muscles

Our S&C sessions are about more than just physical reps. We develop:

  • Resilience – Mental toughness under pressure

  • Discipline – The consistency to train and recover like professionals

  • Confidence – Through progressive wins in strength, power, and movement

  • Leadership – Built through routine, accountability, and goal-setting

The skills learnt in the gym often become the traits that help our athletes succeed in sport, and in life.

🌟 Who’s It For?

All student-athletes at The Hills Sports High School in the TSP have access to structured S&C support as part of their training week. We also offer:

  • Extra-Curricular S&C Groups

  • Return-to-Play and Rehabilitation Programs

  • Testing & Data Reviews per sport

Our program begins in Year 7 with Learn-to-Lift Programs and progresses through Year 12, allowing students to grow from developmental foundations to high-performance standards.

🏆 Results You Can Feel

Whether it’s faster first steps, more agility on court, or greater endurance late in games, our athletes leave S&C sessions knowing they’ve gotten better that day. We’ve helped:

  • State and National Champions

  • NSWCHS Representatives

  • CHS Knockout Winners

  • Junior elite athletes secure pathways to professional clubs and college scholarships

“Strength and Conditioning is the heartbeat of our Talented Sports Program. It’s where talent is refined, resilience is built, and real growth happens. With Ranell and Kip leading the way, our athletes are getting world-class development right here in Western Sydney.”