Find answers to common questions about training, rehabilitation, assessments, performance testing, recovery, return-to-play, and working with ALKO Performance.
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Clear Answers Before You Start
These questions cover assessments, personalised programmes, rehabilitation, performance training, testing, recovery, and practical session details.
If you cannot find what you need, contact ALKO Performance and tell us about your sport, goals, or injury history.
ALKO Performance is a professional athletic performance and rehabilitation service focused on helping athletes improve strength, speed, movement quality, physical resilience, and overall sporting performance. We also support athletes through injury rehabilitation, injury prevention, recovery, performance testing, and return-to-play programmes.
We work with athletes of different ages, sports, and competitive levels, including professional athletes, semi-professional athletes, youth athletes, amateur and recreational athletes, athletes recovering from injury, individuals preparing for trials or competitions, and active people who want to become stronger and move better. You do not need to be a professional athlete to benefit from structured performance coaching.
Our training principles can support athletes from a wide range of sports, including football, basketball, tennis, athletics, combat sports, rugby, swimming, and other individual or team sports. The programme is adapted to the physical demands of your specific sport.
Yes. You do not need previous gym or performance-training experience. Exercises and training loads will be adapted to your current ability, and you will receive guidance throughout the process.
Assessments and Programmes
Yes. We recommend that every new athlete begins with an initial assessment. This allows us to understand your goals, training background, injury history, current physical condition, movement quality, and the demands of your sport. The information collected during the assessment helps us create a safer and more effective programme.
Your first assessment may include a discussion about your sport and goals, review of your training and injury history, movement and mobility assessment, strength and stability checks, speed, power, or agility testing where appropriate, identification of physical strengths and limitations, and recommendations for your training or rehabilitation programme. The exact assessment process will depend on your needs.
Yes. Every programme is designed around the individual athlete. We consider your sport, age, competitive level, physical condition, injury history, position, training schedule, and personal objectives. We do not use one generic programme for every athlete.
Programmes are adjusted based on your progress, testing results, training response, competition schedule, rehabilitation stage, changes in goals, fatigue and recovery, and feedback from the athlete or medical team. Regular reviews help ensure that the programme remains relevant and effective.
Where appropriate, athletes may receive exercises or a structured programme to complete outside coached sessions. The programme will include clear instructions and will be reviewed as you progress.
Performance Training
Yes. Our speed and agility programmes can focus on acceleration, sprint mechanics, maximum speed, deceleration, change of direction, reaction time, coordination, footwork, and jumping and landing technique. The training is adapted to your sport, position, age, and current ability.
Yes. A properly designed strength and conditioning programme should support athletic performance rather than reduce movement quality. Your programme will focus on developing strength, power, control, mobility, and movement efficiency in a way that supports the demands of your sport.
The timeline depends on your starting point, goals, training consistency, recovery, nutrition, injury history, and sport. Some athletes notice improvements in movement quality and confidence within a few sessions. Strength, speed, power, and rehabilitation outcomes usually require consistent work over a longer period.
The recommended frequency depends on your goals and current schedule. Some athletes may benefit from one session per week, while others may require two or more sessions combined with independent training. Your recommended schedule will be discussed after your assessment.
Rehabilitation and Return-to-Play
Yes. Our injury rehabilitation programmes are designed to help restore movement, strength, stability, confidence, and physical capacity after injury. Where necessary, we can work alongside your physiotherapist, doctor, surgeon, or healthcare professional.
Not always. However, if you have a recent injury, significant pain, swelling, loss of movement, or an undiagnosed condition, you may need medical or physiotherapy assessment before beginning training.
No training or rehabilitation programme can completely eliminate injury risk. However, structured strength training, movement development, workload management, recovery, and sport-specific preparation can help reduce known risk factors and improve physical resilience.
Return-to-play training is the final stage between rehabilitation and full participation in sport. The objective is to help the athlete return prepared, not simply pain-free.
Return-to-sport decisions should be based on more than how you feel. Readiness may be assessed through strength levels, movement quality, confidence, speed and agility performance, jumping and landing ability, sport-specific movement, training tolerance, comparison with the uninjured side, and medical or physiotherapy recommendations.
This depends on the type, severity, and cause of the pain. Some conditions can be managed through modified training, while others may require medical or physiotherapy assessment first.
Testing and Recovery
Performance testing measures specific physical qualities such as strength, power, speed, movement, balance, agility, mobility, and conditioning. The results help identify strengths and weaknesses, guide programme design, and monitor progress over time.
This depends on the athlete, programme, and objective. Testing may be completed before starting a programme, at the beginning of pre-season, during rehabilitation, before returning to sport, at regular intervals during training, or before an important competition or trial.
Yes. Recovery support may include mobility work, active recovery, low-intensity movement, fatigue management, workload recommendations, and preparation for upcoming training or competition.
Coaching, Teams and Practical Information
Yes. One-to-one coaching provides individual attention, personalised programming, technical feedback, and close monitoring throughout each session.
Yes. We can provide structured training, testing, injury-prevention, recovery, and physical preparation for teams, academies, and small groups.
When properly supervised and adapted to the athlete’s age, experience, and development level, strength training can be safe and highly beneficial for young athletes.
Yes. Your ALKO Performance programme can be structured around team training, matches, competitions, school, work, and other commitments.
All ALKO Performance training sessions take place at G Fitness Paphos — Charilaou Trikoupi 3, 8020 Paphos (Pafos 8020). View on Google Maps.
Wear comfortable sports clothing and appropriate training shoes. Please bring water and any medical or rehabilitation information that may be relevant.
Please bring comfortable training clothing, appropriate footwear, water, medical or physiotherapy reports if applicable, information about previous injuries, your current training schedule, and details of any upcoming competitions or trials.
You can book by using the website contact form or by using the available contact options. Please include your name, sport, age, main goal, and any relevant injury information.
(Training Location)
Train at G Fitness Paphos
All ALKO Performance training sessions take place at G Fitness Paphos.
G Fitness Paphos Charilaou Trikoupi 3, 8020 Paphos, Pafos 8020
