All workout protocols are progression based and tailored to the age group, gender, and ability of the participant.
A typical speed session may include the following:
- Dynamic flexibility warm-up for improved range of motion
- Running form and sprint technique drills
- Reaction drills for improved quickness
- Ladder and cone agility drills for increased foot-speed and agility
- Parachute resistance sprints
- Sprint training utilizing elastic resistance for multi-directional speed movements
- Evasive agility drills for offensive maneuvering and defensive pursuit
- PNF post stretching for increased range of motion and flexibility
A typical weight room session may include the following:
- Dynamic warm-up including joint specific injury prevention exercises
- Olympic lifts and progressions thereof for explosive power development
- Plyometric training for first step explosive power and quickness
- Eccentric strength training to develop deceleration technique and landing mechanics
- Sport functional strength and core training utilizing various methods of resistance including: medicine balls, bosu balls, physio balls, free weight, elastic, and chain resistance
- Single leg strength and balance movements for improved athletic performance