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Every athlete in the program must first complete our free comprehensive evaluation to assess his/her capabilities and stage of development. After the initial evaluation, we will recommend a starting point based on your capability, experience, mindset, and age.

Athlete Performance

(AP 101, 201 & 301) focus on improving strength, speed & agility and overall conditioning. Each session combines a dynamic and strategic approach to training, focusing on functional strength, linear and lateral speed, first step quickness, acceleration, cutting, as well as explosive power. Each session also addresses mobility and stability as well as a dynamic warm up.

Breakdown of workout (60 minutes)

·         5 minutes: goals & focus: Leadership, Lifestyle, and Training Education

·         5 minutes: stability

·         5 minutes: dynamic warmup

·         15 minutes: explosive plyometrics/ speed& agility

·         20 minutes: strength/power

·         5 minutes: stretch/mobility

·         5 minutes: breathing/ reflection

AP 101 is an introductory course for athletes 7-11yrs old. Each session combines body weight and resistance-band training along with speed & agility drills/games that are developmentally appropriate. Each session develops coordination, balance, deceleration, and full body awareness. Most importantly, these sessions are engaging, challenging, and FUN!

AP 201 is the intermediate course for athletes 12-15yrs old To the dynamic speed & agility training, we add functional weight training to build proper technique, proprioception (mind-muscle connection) and basic progressive overload. Athletes will record weight, sets, and reps to bring awareness to their RPE (rate of perceived exertion).

AP 301 is our advanced course for athletes roughly 16 and over. These workouts are intense in tempo and exertion,  so participants must have weight training experience. Athletes will record weight, sets, and reps as the strength training portion is based on personal percentages for most effective programming. Each session also includes dynamic speed & agility.

Dynamic Speed and Agility

Our Dynamic Speed and Agility sessions (DSA 201 & 301) focus on training in all 3 planes of movement: sagittal (forward and backward), coronal (side to side), and transverse (rotational). Each session combines multidirectional movements and explosive plyometrics to increase vertical, first step quickness, balance, linear/lateral speed, and overall athleticism.  

DSA 201 (Ages roughly 14 and younger)

DSA 301 (Ages roughly 15+)

Breakdown of workout (60 minutes)

·         5 minutes: focus & goals: Leadership, Lifestyle, and Training Education

·         5 minutes: stability

·         5 minutes: dynamic warmup

·         35 minutes: explosive plyometrics/ speed& agility 

·         5 minutes: stretch/mobility

·         5 minutes: breathing/ reflection

Yoga

Yoga is the perfect active recovery to complement any training regime. Each session focuses on improving mobility & flexibility while also enhancing strength. Sessions also include myofascial self-release techniques, using foam rollers and “Yoga Tune-Up Therapy Balls”. In addition, athletes can rehab and prehab injuries, strengthening ankles, knees, hips, shoulders or any ailments athletes develop in training or competition.