FitCoach Leroy Maluka

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FitCoach Leroy Maluka

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🇿🇦🇫🇮
⚽ Fitness Trainer @ Chippa United FC
📊 Sports Scientist | Strength & Conditioning
🏆 17+ Years in Elite Football across Europe

28/10/2026

I’ve always believed that coaching is about more than putting players through exercises.

It’s about understanding people, educating athletes and helping them become better at what they do.

As coaches, we need to understand WHY we do what we do.
As players, we need to understand that performance goes beyond the 90 minutes.

Training, recovery, nutrition, sleep and daily habits all play a role.

My goal is simple: share knowledge, challenge thinking and help coaches and players see the game from a different perspective.
I’m still learning, still growing and still developing my philosophy.

If you’re passionate about football, sports science and player development, you’re in the right place.

Coaches, what’s one thing you wish you had learned earlier in your coaching journey?
Let’s talk in the comments. 👇🏽

18/10/2026

Static stretching and a slow jog don’t prepare the body for what a match actually demands, repeated maximal sprints, sharp decelerations, and explosive change of directions from the first minute. A few short, high-intensity sprints in the warm-up do what mobility work alone can’t:

→ Prime the neuromuscular system, switching on fast-twitch fibres and sharpening the nervous system before it’s needed at full speed.
→ Prepare the tissues for the forces they’re about to absorb
→ Prepare the lower limbs for the mechanical demand of the game. Hamstrings, calves and hip flexors that do the braking and the driving need a rehearsal, not just a stretch.

Brief maximal effort primes the system for a short burst of elevated performance. Time it right, and the player who sprinted in the warm-up is the one ready to sprint when it actually matters.

The goal is not to fatigue the player or accumulate unnecessary sprint volume. It is to provide enough exposure to prepare the neuromuscular system and tissues without compromising freshness.

A well designed warm up therefore progresses rather than jumps.

Progressive high intensity actions can increase neural activation, muscle temperature and readiness for rapid force production.

The principle remains:

Your first exposure to match speed should not have to come when the match has already started.

05/10/2026

Earthstrong

05/10/2026

I Get It.

Not everyone can afford an expensive sports science system to monitor training load.

One of the simplest tools available to amateur clubs and coaches is RPE — Rating of Perceived Exertion.

For amateur and professional clubs and coaches, an RPE can help with:

✅Monitoring training load
✅ Identify unusually high loads
✅ Compare individual player responses
✅ Track weekly training
✅ Identify players who may be struggling with recovery
✅ Support decisions around training intensity
✅ Start conversations with players about fatigue and readiness

How can club and coaches implement it?

Clubs and coaches can use:

Google Forms
Google Sheets
WhatsApp
Pen & paper

The key is consistency.

Ask players immediately after training, ideally within 15–30 minutes and record the results.
Over time, you’re not just collecting numbers.
You’re building a picture of how your squad is responding to training.

BUT REMEMBER…
RPE is one tool, not the complete picture.

Combine it with:

• Wellness
• Sleep
• Muscle soreness
• Previous training load
• Match schedule
• Coach observation
• Player feedback

SPORTS SCIENCE DOESN’T HAVE TO BE EXPENSIVE.

It starts with asking better questions, collecting simple information and using it to make better decisions.

For amateur and professional football, start simple. Start consistently⚽️

sportsperformance

22/09/2026

International Break

Slow Down and reconnect 💚 🌿

14/09/2026

Every Detail Matters⚽️

📸
Yanga Nothanga
Dakar photography 062

vs

08/09/2026

Life Lately

05/09/2026

Home❤️

17/08/2026

Brasse Vanie Kaap

05/08/2026

The documentary has to come in parts.

sølly 📸

Address

Sea Point

Telephone

+358456120600

Website

http://www.instagram.com/fitcoachleroymaluka/, http://www.leroymaluka.com/

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