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  • Typical Workout Routine

    Our workouts and programs are customized to each athlete or individual based upon their physical and mental needs and goals. Individual emphasis in certain areas, exercises chosen, and the plan to success will change, but a typical workout will contain the following:


    – General exercises promoting blood flow

    – Trigger point therapy, foam rolling, general flexibility

    General and Specific Corrective Exercise and Neuromuscular Activation

    – Prepare your mind and body for the workout

    – Correct muscle imbalances and movement patterns that could lead to potential injury

    Dynamic Warm-Up

    – Specific warm-up drills designed to activate key muscle groups and loosen stiff joints

    – Increase flexibility, decrease soreness, and increase neuromuscular rate

    Speed and Change of Direction

    – Focus will vary each day according to the plan that will best help you reach your optimal potential and decrease the chances for injury

    – Linear Running Mechanics – Linear Deceleration – Linear Acceleration – Linear Top End Speed – Linear Sport Specific Speed

    – Lateral Running Mechanics – Lateral Deceleration – Lateral Acceleration – Reactive Change of Direction – Sport Specific Change of Direction

    Plyometrics and Power

    – Utilizing stretch-shortening cycle, improving neuromuscular efficiency, increasing rate of force production, and reducing neuromuscular inhibition

    – Landing Mechanics – Double Leg Power – Single Leg Power – Rate of Force Development – Sport Specific Power

    Strength and Power

    – Resistance training exercises focusing on maximizing motor unit recruitment to promote optimal strength and power gains

    – We are not training to create Olympic weightlifters, we are training to achieve the sport-specific qualities necessary for success

    Team Competition and Energy System Development

    – Competitions will vary based upon individual, group, or team training

    – Developing sport-specific stamina and endurance utilizing research and physiologically supported means of training that will result in the necessary adaptations physiologically and mentally through team building and competitive drills

    Recover and Cool-Down

    – Static Mobility, trigger point therapy, foam rolling