Athletic Development Programs
Athletic development provides systematic training and conditioning to help athletes reach their full potential in their chosen sport. Our comprehensive programs address agility, balance, speed, strength, power, injury prevention, resilience, recovery, and sport-specific skills. We focus on proper technique, flexibility, mental toughness, and developing drive.
The earlier you can start the better, but it’s never too late. With younger athletes (10-12 year-olds), we focus on physical development and proper technique to lay a strong foundation for athletic success and prevent injury. As athletes get older and more experienced, our programs become more tailored, sport-specific, and intense.
All programs include:
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Assessment before, during, and after the program to measure results
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Coaching to ensure proper form, task completion, and positive motivation
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Homework to build good habits and expedite results
Programming options:
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1-on-1 coaching sessions
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Small groups of 3-5 athletes
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Classes with 16 athletes max
Sample 12-week schedule
Evaluation prior to week 1 (vertical jumps, speed, endurance)
Week 1 - Essential strengtheners (hips, quads, glutes, core)
Week 2 - Balance and coordination
Week 3 - Balance and coordination
Week 4 - Running mechanics
Week 5 - Running mechanics
Week 6 - Jumping mechanics (how to jump)
Week 7 - Jumping mechanics (how to land)
Week 8 - Jumping mechanics (functional application)
Week 9 - Lateral quickness mechanics
Week 10 - Lateral quickness and reaction training
Week 11 - Acceleration (Force = Mass X Acceleration)
Week 12 - Test and Evaluation
Day 1 Workout | "The Essentials"
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Education on the importance of form
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Walking lunges with emphasis on knee drives and foot positioning
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Squat form with emphasis on form & knee positioning
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Squat jumps with emphasis on landing and driving through hips
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Quick feet & quick hops with emphasis on reaction to floor
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Intro to hip series with a focus on posture (back straight, chest up, abs engaged)
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Dynamic stretch
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Walking hams
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Walking quads
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Knee circles
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Education recap & numbers reaction game
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Abs
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Intro to planks
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Intro to V-holds
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Intro to crunches
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Intro to bicycles
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Intro to side planks
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Back extensions
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Right arm with left leg
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Left arm with right leg
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Awkward swimmers
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Arms and chest
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Legs only
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Supermans
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Flexibility
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Child’s pose
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Cobra
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Downward dog
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Pigeon
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Sit and reach
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Butterflies
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