Training

Assessment

Before starting a performance training program, our performance coaches will take you through a complimentary consultation that consists of a movement screen and goal assessment. This consultation generally takes 60 minutes.

Movement Screen - The movement screen is a series of tests that allows us to determine if there are any muscular imbalances, inefficient movement patterns, and joint dysfunctions. We are also analyzing postural stability, flexibility, and explosiveness.

Goal Assessment - After a movement screen has been conducted, we will sit down with each athlete and their family to discuss its results and find out what are the athlete’s goals. With this information, we can develop a training program that specifically addresses the weaknesses, inefficiencies, and goals of each athlete.

Resting Metabolic Rate (BodyGem) - Metabolism is the rate at which you burn calories. Everyone burns calories at different rates. The BodyGem is a device that accurately measures resting metabolism. This is important because it allows us to accurately determine an athlete’s caloric expenditure. By knowing how many calories an athlete is burning, we can calculate how much food an athlete should consume each day to meet their sport performance requirements.

VO2 Test (iMETT) - iMETT is a metabolic testing system that monitors and evaluates an athlete’s aerobic fitness. The test allows us to determine their aerobic fitness and gather critical information such as the athlete’s estimated VO2 max, estimated maximum heart rate, anaerobic (lactate) threshold, heart rate at the anaerobic threshold, oxygen consumption at anaerobic threshold, and ventilatory threshold. With this data, we are able to implement a program to increase aerobic fitness levels and allow for enhanced performance.

Training Session

Each training session is generally for 60 minutes and will include:

Pillar Strength (Core Strength) and Balance - training that concentrates on joint stabilization and core (pillar) strength. Exercises are performed to increase the stability of major joints such as the spine, knee, shoulder, hip, and ankle.

Movement Preparation - a technique to prepare the athlete to perform sport-specific movement skills. It is an active warm-up that allows the body to increase range of motion through the shoulders, hip, knee, and ankle.

Movement Training - focuses on sport-specific movements. The movement skills being taught depend on the sport being played. For example, a golfer will train to make hip rotation more efficient and explosive, while a volleyball player will work on her jumping and landing technique. The goal of this training section is to create optimal movement patterns to decrease the potential for injury and increase the athlete’s explosiveness.

Strength Training - designed to increase force production and the rate of force production. We train multi-joint movements designed to challenge body awareness and postural stability. Sport-specific movement patterns are also implemented to increase the coordination and strength of that particular movement. Programs are designed to ensure athletes are performing at their peak during competition and are able to maintain that level throughout the season.

Energy System Development - focuses on increasing an athlete’s endurance and stamina. Based on the results of the iMETT test, sport-specific endurance training programs are designed to allow athletes to play at optimal levels of intensity for the entire match.

Regeneration / Recovery - the ability to recover and regenerate your muscle tissue is the limiting factor in performance training. At the conclusion of each training session, athletes perform self-massage and stretching techniques to enable their bodies to recover faster.

Post-Workout Nutritional Shakes - are also consumed to aid in the muscle recovery and building process.

Athletes are assessed throughout their training to monitor progress. The amount of time spent in each section will vary based upon the needs of the individual and the phase of training.