Athletes require a specific type of training that will help bring them to the next level. Our coaches provide sport specific training in a semi-private session focused on mobility, stability, strength, power and endurance. Athletes will see in an increase in their speed, explosiveness, core stability and athleticism.
Comprehensive Initial Assessment
In individualized athlete performance training, success begins with a detailed and in-depth assessment. This initial phase is designed to evaluate all aspects of an athlete’s physical capabilities, identifying areas of strength and improvement. The assessment covers key areas: mobility, stability, strength, speed, conditioning, and force plate tests. This data serves as the foundation for creating a personalized, targeted training program tailored to the athlete’s specific sport and performance goals.
1. Mobility Assessment
Mobility is critical for injury prevention and peak performance. The mobility assessment focuses on evaluating the athlete’s range of motion (ROM) in key joints such as the hips, shoulders, ankles, and spine. Functional tests and dynamic movements are used to pinpoint any restrictions or asymmetries in flexibility, helping to identify potential areas of concern that might limit performance or increase injury risk.
2. Stability Testing
Stability assessments evaluate the athlete’s ability to control movement, particularly under dynamic conditions. Core stability, joint control, and balance are tested using single-leg balance drills, core endurance tests, and other functional stability exercises. This ensures that the athlete has the foundation needed for safe, controlled movement patterns.
3. Strength Testing
Strength is assessed through functional movements such as squats, deadlifts, and push/pull tests. The athlete’s strength is evaluated in terms of both maximal output and muscular endurance, while identifying any imbalances between different muscle groups or sides of the body. This data informs a balanced strength program that addresses weaknesses and maximizes performance., controlled movement patterns.
4. Speed and Agility
Testing Speed is essential for most sports, and this phase includes timed sprints, acceleration, deceleration, and agility drills. Tests such as the 10- or 40-yard dash and pro-agility shuttle provide valuable insight into the athlete’s quickness and ability to change direction efficiently. These metrics are used to tailor speed and agility drills that align with the athlete’s performance needs.
5. Conditioning Evaluation
To assess endurance, conditioning tests such as the Bike 3 min FTP and 300 yards shuttle test. These tests gauge the athlete’s cardiovascular fitness and ability to sustain high-intensity efforts over time, providing a baseline for developing a sport-specific conditioning program.
6. Force Plate Analysis
The force plate is an advanced tool used to analyze ground reaction forces during movements like jumps and sprints. This test measures how efficiently an athlete produces and transfers force, offering insights into their explosive power, balance, and symmetry. Force plate data is critical for identifying any imbalances or inefficiencies that could affect performance.
Program Design and Implementation
4 Based on the assessment results, a personalized training plan is developed. In a semi-private setting, athletes benefit from individualized programs that address their specific needs while training alongside others in a motivating, competitive environment. The program includes:
- Mobility and flexibility routines to improve range of motion and prevent injuries.
- Stability and core exercises to ensure proper movement control.
- Strength training focused on building functional, sport-specific power.
- Speed and agility drills customized to the athlete’s sport and position.
- Conditioning workouts that mimic game intensity, tailored to improve endurance. This semi-private model provides the benefits of both personalized attention and group support, creating an ideal environment for athletes to reach their peak performance potential.