Sports Performance

Younger athletes start with Athletic Development: learning to move, learning the lifts and drills, and building the physical qualities every sport needs. As they grow from middle school into high school and college sports, Athletic Development becomes Sports Performance.

Training frequency sets the rate of improvement. Four sessions a week are more effective than two. Training age and earned training literacy decide exercise selection and how sophisticated the training becomes.

Every session, the same structure

Explosive movement prep, explosive movement training, then sprints, plyos, power or pulls, followed by maximum-force work on the squat and the press, and finally stability, core and cool-down. Athletes at Level 2 and up warm up before the session starts. The coach on duty adjusts the plan to the athletes in front of him.

Built around the season

Training changes with the calendar. Your athlete’s earned level and the time of year decide their loading and exercise selection. In the off-season, work capacity and technique prepare athletes to get strong, then powerful, then explosive and game-ready. In season we train to compete. After the season we recover, find the problems, fix them and plan the next off-season.

Advanced training is earned

There’s no skipping the foundation. Advanced training is earned over time, and it can’t be purchased. That’s how we lower the risk of injury and make sure every athlete improves in order.