Movement First - We start by deconstructing athletic and skill related tasks (sprinting, jumping, striking, decelerating, etc.) into phases so that we can identify critical patterns, and direct our attention towards key positioning strategies. This process allows us to quickly identify efficiency in the movement and address any issues. 

We can simplify our programming design by identifying specific positions that show up in multiple patterns or activities, allowing us to focus on a few 'primary positions' that, when mastered, can have a broader impact on athleticism. 

  • Phases of Movement
  • Primary Positions of Power
  • Vertical Patterns
  • Acceleration Patterns
  • Change of Direction Patterns
  • Functional Movement Patterns



Our strength programs always begin with a deeper look into the outcome...Why do we need to be strong? How strong do we need to be? How will an increase in strength help us athletically? Our strength programs have an overlying focus on controlling our body as we move...stronger decelerations, more powerful accelerations and increased balance and stability.

The stronger an athlete feels in a specific pattern, the more confident and aggressive they become. This willingness to attack training with a more focused conviction leads to increased effort, improved confidence & explosive performance.

Our progression in strength starts with body weight movement patterns, and then slowly introduces load and speed with an athletic power emphasis.

  • Strength for Vertical Jumps
  • Strength for Acceleration
  • Strength for Agility
  • Strength for an Active Lifestyle



As our athletes move more efficiently, building strength and confidence in specific patterns, we want to reconnect with our primary focus and reason for training...improving speed. Speed is the ultimate separator on the field, and whether we are referring to sprint speeds, reactive speed or speed off the ground in jumping or plyometric patterns, we never want to let our focus drift too far away from our primary goal.

The ability to play fast, separate from defenders and elevate quickly off the ground, is essential to athletic success. Maintaining a focus on 'speed of movement' with our players is a key aspect in our athletic development program.

  • Rhythmic Positioning Patterns
  • Dynamic Transition Patterns
  • Plyometric Progressions 
  • Speed & Agility Patterns in Sport



All athletes are different. Different sports and positions, with unique conditioning requirements.  There is not a one-size-fits-all program that is best suited for every athlete. However, there are similarities across most sports that we can focus on to provide a baseline program to help repeat powerful performances, maintain speed, and reduce the onset of fatigue.

Fatigue is the enemy of all athletes. As athletes fatigue, they lose focus, lose speed and lose the motivation to try. If we can structure our programs to challenge fitness, while keeping them focused, fast and mentally engaged...we set the stage for success.

Understanding ideal work to rest ratios, intensity targets and interval structures, whether you are using mixed strength and conditioning blocks or working with teams on the field, can enhance your players fitness, effort and motivation. 

  • Aerobic Capacity
  • Aerobic Power - Stronger Runs
  • Muscular Endurance
  • Repeated Speed - Power



We want to build confidence with the ball... and once we have set a foundation of primary technical skill patterns, we blend our athletic patterns (quickness, agility, etc.) with these skills to enhance the speed and confidence with the ball. Our main goal in coaching skill is to make sure the athlete is getting into balanced, stable positions from which they can feel confident and explosive.  

If an athlete feels balanced, quick and confident moving with the ball AND quickly repositioning around the ball...improvements in technique will transfer more rapidly to success on the field or court.

Once we have this confident, athletic skill component automated (patterns the player doesn't have to think through), we can build combinations and creative, reactive components into the skills training sessions.

  • Building a Relationship with the Ball
  • Connecting Skill with Agility
  • Quick Combinations and Patterns
  • Creative Speed of Play



We understand that not every athlete will get a college scholarship, and most of those will not turn pro. So our primary goal in our training programs is to provide each athlete with the confidence and knowledge to continue to live an active lifestyle after sport. 

If we can build a confident base of movement skill, strength, coordination and fitness, we have set the foundation for every athlete to continue to pursue new fitness goals long after their sports career has ended.

Our primary goal is to make a positive impact on every athlete that walks through our doors, giving them to tools and confidence to attack life from an athletic mentality long after they leave the field.

  • Finding Success
  • Building Confidence
  • Increasing Intensity
  • Accepting New Challenges