The Female Co Newsletter
- Mar 24
- 6 min read
Community Updates, Athlete Achievements & Program Insights
Welcome to The Female Co Newsletter
We’re proud to share the journeys, progress, and achievements of the incredible athletes within our community. This space is about growth, resilience, and the work happening behind the scenes. Thank you for being part of The Female Co we’re building something special together.
Message from the Founder
This year marks our third year of running TFC Programs, and I feel an enormous sense of pride in what has been built through persistence, learning, and a lot of trial and error. Every season has taught us something new, about what young women need, about what works, and about how powerful it is when the right environment exists. Launching our First Nations Academy in 2024-2025 off season was an important step. Initially we were fortunate to receive Queensland Sport and Recreation funding, which helped establish the program. This year that funding ended, and we made the decision to fundraise so the Academy could continue. It was never a question of whether it would run, it is a priority and a non-negotiable if we truly believe in levelling the playing field for all athletes up north. The impact is too significant to step back from. What we are witnessing now is bigger than sport. We are seeing young women who are not only developing as athletes but are stepping confidently into spaces they belong in and actively participating in them. The vision ahead is BIG. The foundation is stronger each year, and the future of this community is being shaped by young women who know they deserve to be here.
— Libby Cook-Black
Founder, The Female Co
Message from the Program Manager
We have had a very busy and full schedule with The Female Co Academy Program starting way back in August 2025 with over 60 Applications for both of our Squads, the TFC Academy for the 2025-26 off season and the First Nations Academy.
So far, we have delivered 13 Events of Education and Performance Testing, including Athlete Induction, Mindset, Goal Setting, Hormonal Health and High Performance, Nutrition and High Performance, Train like a Girl, Athlete Wellbeing, Athlete Profiles and Social Media, ice bath therapy and recovery workshops in Hydrotherapy and mat work Pilates/yoga, plus monthly Athlete 1:1 Wellbeing Check ins.
6 Weeks of Shortlisting, Interviews and Selections saw us make very difficult but exciting selections for a 15 Strong Squad for TFCA, with 2 training partners, and an 18 Strong TFC First Nations Academy Squad. The TFCA Train 2 days a week in the Gym and on the field with Sprint and Speed work. The TFC First Nations Academy train every Saturday at 6.45am in the gym and on the field also.
We have also just held two workshops with our Sponsor TRUE Relationships Education and Reproductive Health. We are grateful and humbled by the support of TRUE and their contribution to the Program. We believe fully in supporting the whole Athlete, and we don't shy away from the information young women often aren't given upfront!
We are so grateful for the support of our sponsors and wonderful community, who invest in these young women. Your contribution enables young women to expand their minds, bodies and spirits in a safe space.
We want to thank AFL Cairns, CQ University, Cairns Basketball, TRUE, Tobruk Pool, FNQ Sports Medicine, Female First and our very generous volunteers for their time and investment in Women in Sport in FNQ.
Strength & Conditioning Update
During the first-half of the TFC Academy prior to Christmas, the focus in the gym centered around:
Learning technique,
Understanding how the girls’ bodies move and
Getting comfortable in a gym environment.
Now we are in the midst of our second-half and approaching the start of most sport seasons, the squad is now confident, lifting effectively and eager to take the next step in their gym journey.
The focus for the back end of TFC Academy gym sessions will be utilizing challenging weight in the gym to develop maximum strength and power.
These qualities will transfer into their on-field or on-court performance through improvements in:
Acceleration,
Speed,
Reaction time and
Force production
Along with a reduction injury risk due to undertrained muscles.
Additionally, the girls are learning the importance of tempo in movements, such as an eccentric focus on key lifts, to further assist in improving their explosiveness that will complement their running work with Coach Otis. We look forward to seeing the girls’ efforts in the gym emphasized in our end of season testing in late February!
- Steph Shirley, Athletic Development Lead
ATHLETE ACHIEVEMENTS
We're proud to share some incredible achievements from our Female Co athletes from state selections to international opportunities, the journey is just beginning!
Athlete Updates:
🏑 Lana Bruce — Selected for Townsville Hockey training camp
🏑 Marlie Paavola — Selected for Townsville Hockey training camp
🏑 Lulu Drewson — Selected for Townsville Hockey training camp
🏊 Chloe White — Competing in 8th Qld State Schools Triathlon Championships
🏉 Bianca Graham — Selected for BMD Northern Pride Rugby League Squad
⚽ Kelsey Busutill — Joined Futbol Academy Next Level & coaching at Genesis Health Club
🎾 Phoebe Cahill — Moving to Rockhampton for Tennis coaching role, training remotely with TFC
⚽ Payton Rose — Training with Qld Football Squad for Nationals
🏐 Maya Darling — Selected in Far North Flames Netball Squad for Ruby Series
🏐 Zara Imhoff — Selected in Far North Flames Netball Squad for Ruby Series
Athlete Spotlight: Zenzi Arnold
Zenzi Arnold (#4, Guard) was selected for the Qld Maroon U14 Emerging Basketball Team at the Southern Cross Challenge (SCC) National Tournament in Wantirna, Melbourne, January 2026. She was the only player from Cairns chosen, a huge achievement that highlights her skill, dedication, and determination on the court.
During the tournament, Zenzi embraced the opportunity to build new friendships, represent her state, and give her absolute best in every game. Her hard work and commitment were evident to teammates, coaches, and spectators alike.
Zenzi expresses her gratitude to her local basketball community, teammates, coaches, family, and The Female Co for supporting her journey. Her focus, resilience, and passion for the sport make her an inspiring role model for all young athletes in the program.
With her dedication and drive, we’re excited to see Zenzi continue to grow, lead, and achieve even more in the seasons ahead!
“I’m so grateful for the support from my team, coaches, and The Female Co — this experience has made me even more motivated to give my best every game.” 🏀✊🏾
PARTNER FEATURE
Partner Spotlight: Active Performance
The 100-Point Recovery System by Active Performance
Recovery: Are You Doing Enough?
Active Performance × The Female Co
Finding the right balance between training stress and recovery is essential for long-term performance. Most athletes know recovery matters, but many still treat it as an afterthought. A quick stretch at the end of a session feels productive, but on its own, it’s rarely enough.
True recovery is intentional. It’s structured. And it’s something you do after the hard work, not just around it.
That’s why Active Performance, in partnership with The Female Co, is introducing a modified version of the 100-Point Recovery System, a framework originally developed for Olympic athletes to support consistent, proactive recovery habits.
Why a points system?
The idea is simple: give athletes a clear target that encourages follow-through. Rather than guessing whether you’ve “recovered enough,” you aim to accumulate 100 recovery points within 24 hours after every training session or game.
It’s not about doing everything, it’s about doing enough of the right things.
Your 100 Points of Recovery
Choose a combination of strategies that fit your schedule, body, and environment.
20 points
Sleep: Accumulate 8 hours (can include a nap the following day)
15 points
Hydrotherapy: 10 minutes of gentle movement in a pool or ocean
Massage: 20 minutes
10 points
Contrast shower: 2 minutes warm / 1 minute cold × 4
Low-intensity cardio: 20-minute walk or bike
Mobility & flexibility: 20 minutes
Compression garments: worn for at least 2 hours
5 points
Meditation or breathwork: 10 minutes
Ice bath: Accumulate 5 minutes
Self-massage or release: 15 minutes
Float tank: 15 minutes
Nutrient supplementation: protein or recovery shake
Hydration & nutrition (non-negotiable)
Replace 150% of bodyweight lost during training or competition (e.g. lose 2kg → consume 3L of fluid)
Recovery isn’t about being soft — it’s about being sustainable. When recovery is done well, athletes adapt better, stay healthier, and perform more consistently over time.
You don’t need perfection. You need awareness, structure, and commitment.
This is recovery as part of performance — not an afterthought.
Active Performance × The Female Co
Thank you for investing in the next generation of female athletes.
Comments