The Atlas High Performance Blueprint: Elite Performance Guide for Women’s Football
You’re dedicated. You put in the hours on the pitch, you perfect your touch, and you study the game. But you know there’s another level. You see the players on TV—the ones who seem to glide past defenders, win every header, and possess that explosive first step—and you ask yourself: what's the difference?
The gap between a good player and a truly elite one isn’t just about skill. It's about building a world-class physical engine to power that skill. At Atlas High Performance, we believe that understanding your unique physical profile is the first and most critical step on the journey to the top. It's not about guesswork; it's about data.
This is your guide to understanding the physical qualities that define the best in the game, and how we measure them to build your personal blueprint for success.
The gap between a good player and a truly elite one isn’t just about skill. It's about building a world-class physical engine to power that skill. At Atlas High Performance, we believe that understanding your unique physical profile is the first and most critical step on the journey to the top. It's not about guesswork; it's about data.
This is your guide to understanding the physical qualities that define the best in the game, and how we measure them to build your personal blueprint for success.
Why We Measure: You Can't Improve What You Don't Understand
The "eye test" can only tell you so much. To truly optimise your training, you need objective, concrete data. Our comprehensive performance assessment isn't a test you pass or fail. It’s a discovery process. It provides a roadmap, showing us exactly where you are strong, where you have room to grow, and how we can create a training programme that is 100% tailored to you.
The Foundations: Speed & Power
In a game of moments, speed kills. It’s the ability to get to the ball first, to create separation, or to make that last-ditch recovery tackle.
The Foundations: Speed & Power
In a game of moments, speed kills. It’s the ability to get to the ball first, to create separation, or to make that last-ditch recovery tackle.
- 10m Sprint (Acceleration): This isn't about your endurance; it's about pure, explosive acceleration. How quickly can you get to top speed from a standing start? Elite players are hitting this in under 1.8 seconds. This is the difference between winning a loose ball and watching your opponent clear it.
- Maximal Speed: Once you’re moving, can you maintain and build that speed? We measure your peak velocity to see your true top-end potential. This is the quality that allows wingers and strikers to break away from the defensive line.
Power is the engine behind that speed. We assess it in several ways:
- Countermovement Jump (CMJ): A simple, two-footed jump tells us about your raw vertical power. This is the force you can generate to win headers, block shots, and command the box.
- Single-Leg CMJ & Limb Symmetry: Football is played on one leg at a time—sprinting, cutting, and shooting all depend on unilateral power. We measure each leg independently. More importantly, we look at the Limb Symmetry Index. A difference of more than 10% between your legs can not only hinder performance but is a significant red flag for injury risk. We aim to make you not just powerful, but balanced and resilient.
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The Secret Weapon: Maximal Strength & Elasticity
Every explosive action on the pitch is built on a foundation of maximal strength.
Every explosive action on the pitch is built on a foundation of maximal strength.
- Isometric Mid-Thigh Pull (IMTP): This is the gold-standard test for whole-body strength. It measures your ability to produce maximal force. The stronger you are, the higher your ceiling for speed and power becomes. Elite female athletes can often produce force equal to three times their own bodyweight in this test.
But strength is nothing without the ability to use it quickly. That's where elasticity comes in.
- Drop Jump (Reactive Strength Index - RSI): This measures your "bounciness." It’s not just about how high you can jump, but how quickly you can get off the ground. A high RSI score shows that your body is incredibly efficient at absorbing force and redirecting it explosively. This is the physical quality behind rapid changes of direction and the ability to "pop" off the ground.
Putting It All Together: What's Your Shape?
Here’s the most important part: there is no single "perfect" athlete.
Our assessments allow us to build your unique athlete profile, visualised as a "shape."
Our assessments allow us to build your unique athlete profile, visualised as a "shape."
- Are you a Speed Specialist, built for the breakaway, with elite RSI and sprint scores, but struggle with creating space in the first 5m?
- Are you a Strength Specialist, a dominant physical presence who excels in the IMTP and CMJ?
- Are you a Generalist, with a well-rounded profile that makes you consistently effective in all areas of the game and just need that extra edge?
There is no single "correct" profile for an elite football player. The Strength Specialist may excel in physical duels and initial acceleration. The Speed Specialist thrives in open space and demonstrates high efficiency of movement (RSI). The Generalist is a well-rounded player who is consistently effective in all areas. Understanding an athlete's unique shape is key to individualising their training and tactical role.
Your Journey Starts Now
The data tells a story. It’s the story of where you are now, and the incredible athlete you have the potential to become. The difference between dreaming about the next level and actually reaching it is having a plan.
Are you ready to see your blueprint?
Are you ready to see your blueprint?
Contact us at Atlas High Performance to book your comprehensive athlete assessment and start your journey to elite. Don’t just play. Click on the button below to book a call with our Head of Performance to discuss what we can do for you!
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