Sport-Specific Training

Baseball and softball are sports of repetitive motion with unique strength and conditioning needs. Power, strength and speed are all key skills for these athletes, but those skills are expressed differently than other sports.

In baseball and softball, power means being able to throw or hit the ball hard. It all comes down to how much power you can produce, particularly in a rotational way. We use a variety of medicine ball exercises to help baseball and softball players mimic those rotational movements and build velocity. For baseball and softball players, building strength gives you the ability to withstand the thousands of reps you’ll put in during the course of your season.

Strength is one of the biggest factors when it comes to reducing injury risk, so all training sessions will include resistance training based on your age and position.

Speed is one of the five “tools” of baseball skills and gives you the ability to make defensive plays or get around the bases quicker. We’ll teach you how to maximize the skill of sprinting, just like the skills of throwing, hitting and fielding.

For the basketball athlete, we will focus predominately on the following three physical capabilities: power, agility, and speed. 

An athlete’s vertical jump ability is an indication of their total body power and we all know how important this is with basketball.  Power in basketball needs to not only be directed vertically, but horizontally and laterally as well.  We develop this power through various jumping, medicine ball, and resistance training exercises.

Secondly, basketball is a sport which involves numerous changes of directions.  This includes moving side to side, as well as front to back.  Improving agility will help an athlete cover the court better and react to their opponent quicker on defense and help them get open on offense.  To do this, an athlete needs to be taught how to efficiently accelerate and decelerate.  We have a wide variety of drills that we use to teach our athletes these skills.  Once they learn how to move, they see immediate improvements on the court.

Finally, speed is very important in basketball.  The faster you are, the quicker you can get in the right position to make plays or get out on the fast break.  Improving speed starts with learning how to run.  Sprinting is a skill like any other athletic movement (dribbling, passing, shooting) and can be taught.  Once we teach the proper mechanics of running, then we emphasize moving fast with a variety of sprinting, racing and chasing drills.

Speed is the most essential skill for many positions on the football field. It’s what allows you to get in the right position on time to make plays. We believe that sprint speed is a skill that can be developed like other athletic movements, so we spend time teaching proper mechanics before working towards that top-end speed you need.

Developing strength is a key component of playing football safely. Football is a collision sport, not just a contact sport, and you must have a certain level of physical strength to protect your body from injury. Our workouts involving football players always include a strength training portion that’s tailored to your age and positional needs so that we can build the foundation of strength and durability that you need.

We define power as the ability to display strength quickly. Being physically strong is essential, but so is the ability to display that strength. Success on the offensive and defensive lines is often related to the ability to use strength quickly.

Golfers have unique fitness needs. Our customizable program is focused on developing mobility, strength and power so you can hit the course in the best physical shape possible. We have Titleist Performance Institute®-certified staff leading our golf performance training programs, so you know you’re getting high-level instruction.

Mobility is essential for reducing golf injuries – in fact, a lack of mobility in the hips and upper back leads to increased stress on the knees and lower back and causes injuries in both of these areas. Our training includes comprehensive warm-up routines that you can replicate on the course to build your mobility, flexibility, stability and balance.

We work on golfers’ strength in our performance training sessions because that’s what gives you the ability to maintain the precision of your swing throughout an entire round of golf. Building strength reduces fatigue and decreases your chance of injury.

In today’s game, hitting the ball longer gives you a distinct advantage. Swinging a golf club is a short, powerful movement, so we work on developing your ability to generate power in an explosive way. With proper mechanics in mind, we develop power through a variety of medicine ball drills and plyometric exercises.

Hockey athletes that train with us will focus on speed, durability and power in order maximize their on-ice ability.

Speed puts you in position to make plays on the ice. Research has shown a strong correlation between off-ice sprinting and on-ice speed. The faster you are off the ice, the faster you’ll be on it, so we put time and effort into developing this skill for hockey players.

Durability means having the strength to withstand the rigors of a physical sport like hockey. Strength training, particularly focused on the lower body, is part of every training session for hockey athletes, so that you have the ability to stay health throughout the course of a season.

Power in hockey comes in different forms, like generating speed on a shot or coming out of stops and starts at full speed. It all relates to total body power and the ability to move your whole body in an explosive way. We’ll spend a lot of time developing both upper and lower body power through explosive exercises and medicine balls.

Speed, cardiovascular fitness and strength are the three key skills we focus on with our soccer athletes.

In soccer, speed helps you get it into the right position to make plays. We teach you the fundamentals of sprinting so that we can then work towards maximizing your top-end speed.

Cardiovascular fitness is more important for soccer players than maybe any other team sport. The field is large, the game is long and the sport requires constant movement. While many soccer players train to build their endurance over long distances, we know that the game is full of short bursts and sprints in between longer periods of jogging. Because of that, we train specifically to build your cardio in a way that allows you to be able to accelerate and sprint all game long while still maintaining long-term endurance.

Soccer athletes have unique needs when it comes to strength. Injuries to the hips, groin and hamstring are common in soccer, so developing strength particularly in these areas is key to avoiding those wear-and-tear injuries. We make sure to include a strength program for all of our soccer athletes that’s designed to reduce your injury risk.

For volleyball athletes, we focus on improving three things: power, agility and strength.

Your vertical jump is an indication of total body power and is extremely important in volleyball. Power in volleyball needs to not only be directed vertically, but horizontally and laterally as well. We develop this through various jumping, medicine ball and resistance training exercises.

Volleyball is not a sport of sprints; it’s a sport of changes of direction. Improving agility will help you cover the court better and get to balls quicker on defense. To do this, an athlete needs to be taught how to efficiently accelerate and decelerate, and we have a wide variety of drills that we use to teach these skills.

Finally, developing strength is extremely important in helping you safely decelerate from explosive movements – think landing from a jump, stopping from a sprint and slowing down your arm after hitting. Strength also is an important factor when it comes to reducing injury risk. During each training session, you’ll participate in resistance exercises that progressively get more difficult to help you build the strength needed to handle a full season of practices and games.