Strength and conditioning

Strength and conditioning Trzebownisko near Rzeszów.

Do you play squash, badminton, tennis, volleyball, basketball or football? At Teho Sport you work on what actually changes your game: a fast first step, change of direction, braking, jumping and repeated short, intense actions. One-to-one session, 140–190 PLN. A free consultation is a call away: 513 093 320.

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At a glance

Key facts.

Format: One to one
Who it is for: Racquet and team sports
Goal: Speed, power, agility, coordination
How we work: Exercises matched to your sport
Price: 140–190 PLN per session
Zone access: Only during a coached session

What it means

What strength and conditioning is.

Strength and conditioning is work on the movement you actually use when you play — speed, power, agility, coordination and body control. The point is not to lift more. The point is to move better.

In a session you work on what happens on your pitch or your court: the first step to the ball, change of direction, jump, brake, and repeating short, intense actions. The coach builds the plan around your sport, your level and your goal.

Two pillars

Who we train.

Same equipment, same room — a completely different plan. Preparing for the court is not the same as preparing for the pitch.

Racquet sports

Squash, badminton, tennis

Reaction, a fast start, controlled braking and a clean transition to the next shot — the pieces the court itself will not build.

Fast first step
Work on getting off the mark and reaching the ball in the shortest time — footwork dynamics and reaction to what changes on the court.
Braking and change of direction
Court play is constant stops and returns to position. The coach picks exercises to match your goal and current level.
Rotation and coordination
Legs, hips, trunk and arms working together on a shot. Coordination work in every direction — for squash, badminton and tennis.

Booking a court at Teho Sport?

Team sports

Volleyball, basketball, football

Short, intense actions: accelerations, stops, changes of direction, jumps and play at changing tempo. Training that adds what the pitch alone will not.

Acceleration and braking
The first metres, a stop and another acceleration — a piece of most on-pitch actions. We train what your sport actually asks for.
Jumping and dynamics
In volleyball and basketball the jump matters. Exercises develop dynamics and coordination — without simply jumping against the clock.
Change of direction
In football, basketball and volleyball you rarely just run forward. Exercises cover work in every direction, reaction speed and body position.

Renting a hall at Teho Sport?

Individually

A plan for your game.

Every sport asks for something different, and no two players need the same training. In the free consultation we ask how you play, what you want to work on and how often you train.

Based on that we agree the scope of the first sessions. You do not need to know the exercises or the equipment — you come in with a goal, and we build the plan with the coach.

KEISER equipment

Load set with precision.

In the conditioning zone you train on pneumatic-resistance machines. The coach steps the load to the exercise, the goal and your current level — on every machine used in this service, the load can be changed by as little as 0.1 kg.

We use KEISER equipment. The brand matters less than the method: the coach fits the exercises and the load to you, not the other way round.

Work on strength, dynamics or movement control — the coach picks the profile for the session.
Save settings from previous sessions and pick them up on the next one.
Compare chosen parameters across sessions — you know whether you are moving forward.
Train left and right sides separately — imbalances do not get hidden inside a single load.

Access rules

Zone only during a session.

The functional and conditioning zone is on the third floor and is open only during a session led by a coach or physiotherapist from the Teho Sport team. You cannot enter it on a regular pass or on a partner card.

You get scheduled time, a station reserved for you and someone leading the session towards a set goal. Meet the Teho Sport coaching team.

Price

How much a session costs.

One-to-one session

140 – 190 PLN

per session

We confirm the exact rate before we start. It depends on the training variant and how often you train.

Group variant

For two people, a training pair or a whole team we quote individually — the cost splits across the group. Ask when you call.

Strength and conditioning is a separate service — it is not covered by the club pass or the partner cards. Passes, single entries and partner-card rules are on the fitness page.

We accept partner cards:

MULTISPORT, FIT PROFIT, MEDICOVER SPORT, PZU SPORT

The card covers the gym, cardio zone, fitness room and saunas. Sessions with a coach are a separate, paid service.

Recovery

Saunas — a separate entry.

The Finnish and infrared saunas are open on a single entry, on a club pass and on the partner cards — under the club's rules. Plan a sauna visit right after your session so one trip does two things.

Step by step

How to book a session.

The first conversation is free — by phone or at reception. No pressure and no blind bookings.

Call or come by
513 093 320 or straight to Teho Sport reception. Free consultation by phone or in person, whichever you prefer.
Tell us how you play
Which sport, how often you train and what you want to work on — that is enough to pick the coach and the session type.
We confirm the coach
We come back with a time, the coach's name and the price before the first session. You know who, when and how much before you set foot in the room.
You come to train
Training clothes and clean indoor shoes. Equipment and a station in the zone are reserved for you. We warm up together.

Teho Sport, Trzebownisko 928b, 36-001 Trzebownisko — right on the northern edge of Rzeszów. Free parking at the building.

Coming back from injury?

Training and physiotherapy.

Strength and conditioning does not replace the process of recovery after an injury. If you are in pain, have a fresh injury or are following post-treatment guidance, talk to a doctor or a physiotherapist first.

Information on returning to sport after an injury is on the return to sport after injury page.

The information on this page is general and does not replace a medical consultation. If you are in pain, have a fresh injury or have post-treatment guidance, consult a doctor or physiotherapist before starting training.

Most common

Questions and answers.

Which sports is strength and conditioning for?: First of all for people who play squash, badminton, tennis, volleyball, basketball and football. The scope of exercises is set individually — training for the court is not the same as training for the pitch.
Is it only for competitive athletes?: No. You can train recreationally, play amateur games, enter a league or train with a team. The starting point is your goal and your current experience, not the level you compete at.
Will the training be matched to my sport?: Yes. In the consultation we talk about your sport, how often you play, your goal and your experience. We build the plan around that — a squash plan looks nothing like a basketball plan.
How does pneumatic resistance work?: It is a way of setting resistance on a training machine. The coach can step the load from 0.1 kg and save the chosen settings between sessions. We use KEISER equipment in the zone.
How is this different from functional training?: Functional training focuses on movement patterns and everyday fitness. Strength and conditioning focuses on speed, power, agility, coordination and the demands of a specific sport.
Can I enter the conditioning zone on a pass or partner card?: No. The functional and conditioning zone on the third floor is open only during a session led by a coach or physiotherapist from the Teho Sport team.
How much is a session?: A one-to-one session is 140–190 PLN. We confirm the exact rate before we start. For a pair or a team we quote individually.
Is the free consultation by phone or in person?: Both. Call 513 093 320 or come by reception — whichever suits you better.
Can I train after an injury?: If you are in pain, have a fresh injury or are following post-treatment guidance, talk to a doctor or physiotherapist first. Information on returning to sport is on a separate page.

Book a free call about strength and conditioning.

The coach will ask how you play and what you want to work on — and match the person and the format before you set foot in the room.

Call: 513 093 320