Fundamentals
Athletes need to be exposed to the fundamental building blocks of Speed, Strength, and Power. To create superior athletes we have built an educational atmosphere; not just training, but to teach our athletes to become 2SP skill masters which takes more than simply doing the exercises. Athletes must understand the logistics behind training.
For example, in order to sprint properly an athlete must learn front and back side mechanics, low and high recovery/re-load, body angle, proper posture, and mid-foot stride during acceleration. This cannot be achieved by having the athlete run a few sprints. Speed, Strength, and Power each have unique skills within them that must be mastered at the beginning, intermediate, and advanced levels.
Speed Training combines a set of skills to create the perfect sprint. Sound movement starts with proper teaching and progression of these skills which include:
- Start positions
- Body angle
- Drive phase
- Acceleration
- Flight Phase
- Top-Speed
- Knee drive
- Arm drive
- Deceleration
- Rhythm
Athletes will work on improving these skills using several forms of drilling:
- Resisted Sprints
- Resisted Knee Drive
- Body Angle
- Foot Drive
- Arm Position
- Foot Speed drills.
An agile athlete changes direction in the least amount of time possible. Agility can be improved through a combination of:
- Postural balance training
- Foot work
- Reactivity training
- Acceleration
- Deceleration Drills
Athletes enhance their sports-agility through a progressive series of exercises and drills that are designed specifically for their sport.
Three-dimensional strength training focuses on movements athletes need to play their sport. It incorporates resistance throughout an athlete’s movement. We will improve functional strength through a combination of athletic movements and muscle overload. Strength training technique requires feeling the perfect body position and using it to move weight explosively to promote a stronger neurological response and muscle fiber contraction.
Core-Strength training targets the:
- Abdominals
- Gluteus
- Lower Back
- Pelvis
These areas are essential to improve momentum transfer; a building block of higher performance. To challenge these areas of the body athletes will use:
- Free weights
- Resistance tools
- Body weight
Three-dimensional strength training involves explosive momentum and load transferring techniques using body weight and external resistance. To develop these movements, athletes will use:
- Olympic Lifts
- Strength exercises
- Plyometric Drills
Our brand of explosive training is truly unique to say the least. To replicate unbalanced sporting movement and promote athlete explosiveness we employ:
- Strong-man exercises
- Free weights
- Medicine Balls
- Kettle bells
Higher flexibility increases Speed, Strength, Power, and is vital to improve performance. Athletes will utilize more aggressive flexibility techniques throughout our program and learn to respect and incorporate their use regularly.