Speed Mechanics
We train athletes on proper sprint techniques to boost power, increase stride length and ultimately give you an edge over your opponent. From simple hand –elbow-shoulder positioning to gait swing, you’ll become faster.

Acceleration and Deceleration Techniques
You’ll learn both basic and advanced technical aspects of acceleration from varying positions. From the three-point stance method used to build power and accelerate quickly, to deceleration and change of direction techniques to out maneuver your opponents and reduce injury.

Agility
Through our multidimensional approach, you’ll learn how quick feet can make you a faster athlete. By incorporating specific ladder, cones, hurdles and agility drills, athletes will develop proper body position and biomechanics necessary for speed development.

Plyometrics and Medicine Ball Techniques
Plyometrics are a series of explosive drills such as jumping and bounding to help increase power. With the use of medicine balls you can expect to see a link between your speed and strength improve.

Over Speed and Resisted Speed Training
Our speed tools include sleds, bungies, harnesses & parachutes which allows athletes to “tow” weighted resistance to build necessary power in the lower body. Our over-speed training device allows for maximum speed development under increased resistance.

Balance and Co-ordination
Another overlooked component of speed training is body positioning as it relates to balance, and the proper coordination needed to dominate the game. Our coaches will break down technical aspects such as center of gravity and base of support giving you an advantage on the field or the court.

Core Training
Core stability training is essential to sports performance and injury prevention. The body's core muscles are the foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. Training the muscles of the core also corrects postural imbalances that can lead to injuries. This program involves using many muscles in a coordinated movement or patterns rather than isolating a specific joint.

Dynamic flexibility
These warm up’s are designed to be sport specific unlike the “old school” way of static stretching. This method can decrease the chance of injury and better prepare the athlete.

Strength Training
Specialized techniques to increase strengths specific to your sport. May include the use of kettlebells, bands, chains, dumbells, barbells, cables & medicine balls.