SportStroom Episode 26: A Deep Dive with Strength and Conditioning Specialist Colin Powell
- Karen Scheepers
- May 20
- 3 min read
Drikus sits down with Colin Powell, the sports scientist behind North-West University’s impressive athletic output, the Baby Proteas, and various elite private athletes to unpack the science, strategy, and sheer hard work that goes into elite athletic performance.
From Polokwane to Potch: An Unexpected Journey
Colin’s journey didn’t start with gold medals or national titles. “I was never the best athlete,” he admits, having played in lower-tier school teams in Polokwane. But what he lacked in raw talent, he made up for with tenacity and a passion for movement. His fascination with biomechanics, conditioning, and long-term development led him to Potchefstroom in 2012, where he pursued studies in human movement sciences. Now completing his PhD in the field, Colin has built his career around one core idea: movement matters.
“Bad Players Can Make Great Coaches”
Colin’s philosophy stands in contrast to the age-old adage that only great players make great coaches. He believes that because he had to work harder than others to keep up, he developed a deeper understanding of the science behind movement, strength, and conditioning. That understanding forms the bedrock of his approach, preparing athletes to withstand the demands of high-performance sport through structured, evidence-based training.
From Setbacks to Setups
Like many professionals, Powell faced setbacks. Instead of folding, he humbled himself by working as a gym sales rep, gaining perspective before seizing an unexpected opportunity with NWU netball.
Despite knowing little about the sport initially, Powell applied his scientific mindset to learn quickly. His early years were tough, injuries plagued the squad post-COVID, but those challenges forged a shift in approach. “Bodyweight exercises alone just weren’t cutting it,” he explains. “We had to rebuild tissue resilience from scratch.”
Revolutionizing Women’s Sport Conditioning
The results of his new strategy were stark. Powell introduced heavy resistance training into women’s netball, a bold move that initially raised eyebrows. But the outcomes spoke for themselves: explosive speed, reduced soft tissue injuries, and improved power outputs.
His athletes now squat up to 200kg and jump higher than ever before, not by doing endless planks or mimic exercises with no court relevance, but by targeting the exact biomechanics needed to perform game-specific movements.
Challenging the Status Quo
Powell isn’t afraid to question convention. In his clinics and workshops, he often warns: “Today, I’m going to offend you. Not personally, but how you think.” Whether it’s challenging the validity of deep squats for netball players or rethinking planks as core exercises, Powell prioritizes relevance and efficiency over tradition.
The Baby Proteas and Beyond
Colin is now part of the setup preparing South Africa’s U21 Baby Proteas for the 2025 World Cup. His role focuses on monitoring movement, load management, and building explosive strength in athletes who come from across the country’s top universities.
“I’m not just helping them play better now,” he says. “I’m laying a foundation for who they’ll be in five years.”
Inside the NWU High-Performance Structure
Powell leads a team that includes two fellow sports scientists at Potchefstroom Gimnasium Together, they oversee all sports codes, rugby, netball, cricket, hockey, and more. Their approach starts from under-14 level and follows athletes through to varsity and provincial competition, creating a long-term development structure focused on movement, not just muscle.
Life Beyond the Gym
Despite his demanding schedule, often starting at 4 a.m., Colin values his family life. “We have a spoken rule at home: no work after work,” he shares. That balance comes through in weekend retreats, home renovations, and quiet time away from the relentless rhythm of sport.
What’s Next for Powell?
He’s constantly experimenting and improving. His latest trial includes testing two strength programs side-by-side, one tried-and-tested, one new and analyzing their impact on athlete explosiveness. The research from this PhD work will inform his 2026 programs and potentially reshape national approaches to strength and conditioning.
Is Netball a Contact Sport?
“If it wasn’t, why would there be a ‘contact’ penalty?” he grins. Powell points out that players suffer concussions, sprains, and collisions, often in the heat of crucial matches. That only reinforces the need for robust physical conditioning, agility, and injury prevention.
Colin Powell is more than just a sports scientist, he’s a force shaping the next generation of South African athletes. Whether it’s teaching 14-year-olds how to move correctly or preparing a national squad for a World Cup, Powell’s work combines cutting-edge science, a heart for mentorship, and a relentless drive for excellence.
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