Strength and Conditioning

PT works with all ages and fitness levels from the general population to help individuals achieve greater personal fitness and well-being. S&C coaches are more advanced professionals tasked with improving the performance of athletes and athletic teams. They may also assist with the rehabilitation of injured athletes.

PT typically work with clients from the general public who want to improve their health & fitness. They may work with senior-citizens to strengthen weak muscles, help an over- or under-weight client achieve a healthy weight, or design training programs for individuals who simply want to get in shape. 

S&C coaches are also qualified to work with the public, but specialize in improving athletic performance. S&C coach may specialize in a particular sport and design training programs for each player on a team based on the physiological requirements of their position. They conduct tests to measure performance, analyze their results, and implement training programs to improve weaknesses over the course of a seasonal training schedule.

Strength and conditioning (S&C) requires long term commitment. It is a matter of periodising the training plan according to the athlete’s competition year to allocate appropriate training as well as provide adequate rest. S&C can be conducted everyday. In tennis, it includes speed, agility, strength, endurance, flexibility, power, long distance, balance. Full time professional tennis players, for instance, train 4 to 6 hours on court and at least 2 hours of off court almost everyday. 

Players are to give the S&C coach whatever availability that they can afford. Once, twice, three times a week or even daily, the coach will plan it from there. Start something better than nothing!

Depending on the programme of the day, training can take place both indoors and outdoors. It can be held in gym setting or home based setting, depending on the programme of the day set by the coach.

The question you should ask yourself first is, “Do you train or do you exercise?” For many people, exercise and training approximate to roughly the same thing. They mean going to the gym, lifting weights, going for a run – whatever it is that you do get your heart pumping and your blood flowing.

However, in reality, exercise and training are very different things. When it comes to training, it all comes back to intention. It requires planning. It means that you are actively trying to improve something – usually in a systematic way. Runners train for marathons. A boxer trains to get ready for the big fight. An athlete trains to excel in their chosen sport.

In all of these examples, these people are also exercising while they train. But training isn’t only related to exercise – in fact, they are mutually exclusive. It really comes down to your specific goals. If your priority is just to maintain your health, then simply exercising will generally be sufficient for you – and you are completely flexible to choose whatever type of activity you like best.

Yes. You can still be part of our S&C programme. Have a good think of your specific goals. And we will design a programme for you.

Sports Rehabilitation

A rehabilitation trainer is not a physiotherapist. Physiotherapy is only a small part of rehabilitation, whereas rehabilitation involves a wide range of therapies for various needs. Rehabilitation is defined as “to restore to a condition of good health, ability to work, or the like”. Physiotherapy is one discipline that can help one rehabilitate from an illness or injury.

Many have recurring injuries due to improper / lack of rehabilitation trainings. They assume that visiting the physiotherapist a couple of sessions is good enough for the wound/injury to recover completely. However, they are not advised how much load and intensity they should handle during the recovery journey. This is where rehabilitation trainer fills in the gap. A rehab trainer will bring in functional training techniques to decide when to increase load, intensity, repetitions and tempo. We are determined to improve human movement mechanics by addressing postural deficiencies and instilling efficient movement patterns.

You should consider all pain as a medical problem until you get clearance from doctor. If the pain persists and it is not a medical problem, your situation is known as Movement Pain. It is a discomfort where you experience due to a lack of strength, mobility, and/or motor control. 

There are 4 types of injuries that we can assist you.

  • Muscles, eg rotator cuff, hamstring, adductors
  • Ligament, eg common sprain
  • Fascia, eg plantar fascia, piriformis syndrome
  • Tendon, eg tennis elbow, golf elbow, knee, hip, Achilles tendon, IT band


Sessions will be held at our space at Queensway Shopping Centre, #02-21.

Sports Massage and Stretch Therapy

Sports massage targets more on deep tissue and trigger points. It helps promote muscle relaxation by reducing and eliminating stored tension in the muscles. It activates sensory receptors connecting the muscle fibers to the tendons. 

Deep tissue massage also helps reduce soreness and joint stress. It boosts recovery because of better blood circulation allowing more oxygen and nutrients to reach the muscles and soft tissues.

Stretch Therapy targets more on stretching the fascia tissue, soft tissue and mobilising joints, all of which are not targeted during a regular DIY stretching session. 

Assisted Stretching is a one on one session where a therapist will apply range-of-motion movements to the body on a yoga mat on the ground. 

The therapist is able to move the body into positions that break through hard fascia barriers that may have resulted from injury or a sedentary lifestyle, to gain flexibility.

A Spa Massage is a pure indulgence based, to just lay down and be pampered. Compared to a relaxing spa massage, sports massage fixes and corrects problems. Besides injury prevention, the biggest benefit is performance. By loosening your joint, you may feel like you are in a new body. 

However, it is important to keep in mind that when it comes to sports massage, pain does not equal gain. Muscle injury should not be your main reason for attending. We do not know the underlying cause to your injury. You should consider all pain as a medical problem until you get clearance from doctor to exercise or massage. 

Massage does not have to hurt to be beneficial. It is a fine line between pain and discomfort. Everyone has different threshold to pain. To each its own. You do not have to bite the bullet! Tell your therapist if the pressure is too much on you.

You may have experienced the time where you sit for too long, and when you stand up, you felt like your hip is so stiff that you need to stretch or you feel your shoulder muscle are so tight despite not doing any strenuous workout.  


You may be an active individual who exercise regularly. You may feel the soreness that stays with you for a few days. That is because you are experiencing DOMS (Delayed Onset Muscle Soreness). However, there is still be nagging pain in one area or another which you cannot explain or figure out. 

Muscle tightness or rigidity can come from many factors. Our fascia is connective tissue that lies between our skin and muscles. Tightness or “knots” in your muscles can also be due to factors like dehydration, stress, or lack of sleep. Your nervous system may respond to these factors by putting additional pressure on the blood vessels, which results in reduced blood flow to the muscles. This can cause muscle tension and pain.

Massage can only give you temporary relief to your muscle rigidity. Treat the root cause but not the symptoms.

Massage is often written off as a luxury, but many, especially sports athletes, actually know that bodywork can make a major difference in performance. 

Sports massage should not be seen as “last” resort solution only when there is a persisting nagging pain. Many people put in so much effort in working out, training and coaching but do not put in effort into taking good care of their body condition. 

Massage isn’t a luxury. It’s an investment. You tackle the tension right away instead of accumulating through pain and compounding it. It is more expensive when you have to rehab an injury.

Injuries can derive from several activities that you repeat everyday. You can suffer from frequent aches, pains, strains and even injuries caused by bad posture. One of the greatest ways to effectively treat these issues is through sports or deep tissue massage. You do not have to frequently or do any type of exercise or sport to achieve the benefits of a sports massage (depending on your needs). If you aren’t overly active but feel that a sports therapy massage would be advantageous, make an appointment with ProCoach and discuss the best remedial therapy option for you.

Yes, you can. Let us know that there is an upcoming event. Too intensive a massage will result in your muscles being too relaxed. You will experience a lack of power and slower firing of the muscles. A full deep sports massage is fine 48 hours before your event.

For pre-event massage, like an hour before the event is usually light and aims to limber up the muscles. Not relax it as in the usual sports massage sessions.

That time of the month is not the best of the time for a woman especially the first two days when one experiences abdominal pain. Yes. You can still get a massage when having period. A massage is a relaxing therapy that in general eases out pain and relieves stress. The idea is to apply gentle pressure so that the flow does not increase but at the same time, a massage is relaxing and can in fact ease the pain and even take away mental stress and anxiety that is seen during PMS.

Although massage can aid in fighting off the menstrual pain, it does increase blood flow which means a massage may increase your menstrual flow for a day after the massage; keep in mind, however, the increase in blood flow also has positive effects on menstruation. Increased blood flow may reduce cramps and back pain.

Your personal comfort during a massage is the highest priority.  Remove only the clothing that you are comfortable removing.  You will be fully draped during the massage, and only the area that is being worked on will be uncovered. We prefer clients wear running shorts and the women a bikini top or sports bra.  You’ll be allowed privacy to change before and after the massage.

Stretching will not make your muscles weak. To stretch a muscle, another muscle has to contract. Stretch Therapy will reduce unnecessary tensions on your stiff joints. This reduces the risk of injuries and enables you to move more smoothly and to go about your everyday life with greater ease and for longer in life.

Assisted stretching and passive stretching DO NOT CURE muscle soreness. The sad truth about muscle soreness is you can’t really do anything to make it go away; muscle fibers are damaged, and they need time to heal.

In fact, stretching itself can damage and tear muscle fibers. If you want to stop feeling sore, aggressive stretching is the last thing you want to do.

It is normal if your joints give out cracking/popping sound during your stretching. Popping or cracking noises could just be gas bubbles bursting within the fluid surrounding the joint, or the sound of ligaments and tendons stretching and releasing. If you experience swelling or pain after the pop/crack, you may have an injury that requires attention and treatment.

Massage therapy will be conducted at ProCoach venue, Queensway Shopping Centre #02-21

We do not know the underlying cause to your injury. You should consider all pain as a medical problem until you get clearance from doctor to exercise or massage.

There are 2 types of oil used. Ginger massage oil and unscented base oil. You can bring your own oil for your session if you like.

We use oil to reduce the friction on your skin. This assists in our ability to reach deep muscle tissue without undue friction on the skin’s surface. Let us know if you like to opt out usage of oil for your massage session.

Join the Program (Assessment)

We accept competitive athletes only.  All prospective athletes must participate in our onboarding assessment before joining ProCoach.  This takes place with one of our coaches and will typically last for about 1 hour.  The purpose of this process is to determine the agility and hand eye coordination level of each athlete while also evaluating their competitive demeanor.  Coaches will put athletes through some balance assessments followed up by some basic strength tests.  Each athlete must pass the assessment and demonstrate a self-driven interest in joining the program.  No exceptions. 

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