Strength And Conditioning

-Strength and Conditioning Program-

  • Functional Movement Screening

    Our athletes program will begin with a functional movement screening. This will allow our trainers to understand your starting point, your foundation, and to see if the athlete is at risk of injury based upon mobility and stability.

  • Individualized Athlete Plan

    Following the athletes screening, they will be given their own personalized plan for correcting movement and or range of motion depending what the athletes specific goal is.

    These plans will vary for different sport athletes!

  • Dynamic Warm-up

    Each workout will consist of a dynamic warm-up specific to their needs based upon testing as well as the movements being done in their workout for the day.

    AKA the athletes heart rate will consistently remain high during their dynamic warm-up, their bodies will be in a consistent shock!

  • Main Movements

    Each workout will consist of multiple main movements where strength or speed - type 2 twitch muscle fibers- is the main priority.

    Workouts depend on the athletes goal and how they understand the current movement patterns.

  • Accessory Movements

    Will vary per athlete and current fitness level. These movements will assist in strengthening other parts of the body meaning quicker recovery time and reduced injury risk.

  • Cool Down Phase

    Sessions will conclude with a cool down phase consisting of breathing, band stretching, and or a flow pattern. Different athletes will have different cool down phases!

Sign - Up!

Speed And Agility Program

Drop-in Sessions / 6 Week Program

Join The program at any time, no sign-up deadlines!

  • Pre Functional Movement screening for each athlete to asses joint limitations as well as injury risks

  • Athletes will be prescribed stretches, movement patterns or stability work to ensure player health

  • 60 yard dash pre and post program testing

  • Proper muscle engagement during sprint work as well as proper form breakdown

  • Sessions will consist of Type 2 Movements - Fast Twitch muscle fiber related

  • Proper Cool down and post workout protocol

  • Basic Nutritional Guidelines

  • Trigger point therapy work - Per athlete basis

Athletes Will have a better understanding of proper movements, form and mechanics by their 6th speed and agility session.

By following this program with a proper diet and workout regime, the athlete should see a decrease in their 60 yard dash time!

Drop-in sessions will be available to athletes, however to see results, we recommend our 6 week program, if not more depending on the athletes personal goal!

Sessions will run once a week on Friday nights

Youth Athletes 10-12u - 6-7pm

Intermediate Athletes 13-15u - 7-8pm

Advanced Athletes 16 and Up - 8-9pm