Sports Performance

Scholastic Ages 7 - 12

All athletes will follow the progression of our Integrated Sports Training protocol. This ensures proper development during an athlete’s youth. At this young age, the training is focused on Phase 1 and Phase 2 of protocol - Stabilization and Stabilization Endurance - taking into consideration safety protocol for growth plates, thermoregulation, and developing neurological patterns.

    • Neural adaptations (motor unit recruitment and firing patterns)

    • Motor behavior, movement patterns, technique

    • Coordination and balance via proprioceptive, visual, and vestibular input

    • Introduction to plyometric and agility training

    • Resistance training via body weight exercises and tubing bands

    • Hand-eye coordination drills

    • Reaction drills

    • Respecting others

    • Abiding by structure

    • Positive attitude

    • Learning how to win and lose with dignity

    • Ability to focus on the task at hand

Scholastic Ages 13 - 18

Progression through our training protocol will continue based on the athlete’s ability to adapt and perform. The addition of Phases 3 through 5 will be added at this stage, but this addition is strategic. Athletes will cycle through phases based on capability, need, and timing of season - pre-season, in-season, post-season. We know force production is one of the most important elements with regard to the performance of many sport skills. Examples are sprinting, jumping, and throwing. Therefore, athletes do not have time to elicit maximal strength, instead the need to exert as much force as possible in the shortest amount of time is key and will be a differentiating factor amongst athletes.

    • Continued development of all skills listed above

    • Increased resistance and load

    • Advanced plyometrics (eccentric/concentric force production)

    • Heightened cardiovascular endurance

    • Increasing reaction time, speed, agility and quickness

    • Nutritional and lifestyle guidance

    • Continuing all the aspects of character development listed above

    • Taking responsibility for your actions

    • Leading by example

    • Self-disciple

    • Coping with pressure

    • How to apply these tools in life

Collegiate and Pro Ages 19+

At this stage, athletic ability, skill and precision are performed at high levels. In order to avoid setbacks, we will design customizable, periodized programs to help each athlete maximize their potential. Differentiating yourself as an athlete, amongst the number of elite athletes in the game, is a must. Every elite athlete can still perfect their strengths and work on their weaknesses, ensuring your years of hard work continue to pay off.

    • Perfecting the craft by maintaining body stabilization, range of motion, joint stability, cardiorespiratory endurance, strength, power, SAQ

    • Decreasing risk of injury

    • Proper recovery

    • Pre-season focus on corrective exercises and impaired movement patterns

    • In-season focus on performing assessments and testing to ensure appropriate program considerations

    • Off-season focus on physical and mental reconditioning and overall improvements

    • Nutritional and lifestyle guidance

    • Understanding your role as a teammate

    • Decision making and management skills

    • Personal accountability

    • Having a well-balanced lifestyle

    • Staying hungry - vision and goal setting.

Integrated Training Protocol

  • Phase 1 - Stabilization

    Here begins the most important phase of an athlete’s journey - laying the foundation. This phase is proprioceptively enriched to help maximize progressions. Training focus:

    • Improved neuromuscular efficiency (balance, stabilization, and muscular coordination)

    • Improved muscular endurance

    • Enhanced Joint Stabilization

    • Increased Flexibility

    • Enhanced Control of Posture

    • Introduction to Footwork

    • Reaction Drills

    • Injury Prevention

  • Phase 2 - Stabilization Endurance

    The progression of skills taught in Phase 1 will increase while incorporating strength. Strength does not only apply to lifting weights. Phase 2 strength will be emphasizing enhanced stabilization while increasing prime mover strength. Training focus:

    • Improve stabilization endurance and increase prime mover strength

    • Improve overall work capacity

    • Enhance joint stabilization

    • Increase lean body mass

    • Intro to acceleration / deceleration

    • Intro to multi-planar movements

    • Improving coordination

  • Phase 3 - Hypertrophy

    Initiation of hypertrophy with continued development and training from Phases 1 and 2. Training focus:

    • Increase muscle size and muscle strength Utilization of acute training variables (sets, repetitions, intensity, rest intervals, frequency, and duration)

    • Increase load bearing capacity

    • Increase metabolic demand

  • Phase 4 - Maximal Strength

    A more advanced level of strength training with the incorporation of heavier loads. Here we will test the body’s ability to exert force against a resistance.

    • Increase motor unit recruitment

    • Increase frequency of motor unit recruitment

    • Improved peak force

  • Phase 5 - Power

    Emphasizing the development of speed and power. The speed with which muscles are able to exert force is determined by the neuromuscular system. Execution in this phase will incorporate traditional strength in combination with power. Training focus:

    • Enhanced neuromuscular efficiency

    • Enhanced prime mover strength

    • Increased rate of force production

  • Phase 6 - Maximal Power

    Highest level of and power training with focus on high velocity training for further increases in power. This is a specialized form of training and should only be implemented by athletes who require maximum power and who have already developed optimum levels of stabilization strength and eccentric strength.