New-School Sports Performance Education, Experience, Innovation
resources for athletes, parents, and coaches with starter workouts for home and practice field.
Not preparing your body for sports is equivalent to riding in a car without a seatbelt. Although there are no guarantees that you won't be injured, being prepared lessons the risk and can decrease the severity if there are injuries.
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2nd - 4th Grade - Around ages 8 to 11 is an ideal time to focus on general athleticism— strength, speed, agility, coordination, and balance. Sports performance programming for this age group strongly emphasizes spontaneous and child-driven movement with obstacle courses, and speed and agility games. Functional movement, balance, and coordination are further developed through the instruction of foundational movements that set the stage for advanced strength and skill development. Learning bodyweight exercises like squats, forms of lunges, hip hinges, planks, single-leg balance exercises, even light dumbbell, band, and medicine ball exercises develop efficient neuromuscular recruitment patterns. Eventually, as the focus shifts to specific strength and skill development, the transition will be fast and easy.
Recommended for this age group - Sports Performance Class 1 to 2 times per week (see details and pricing below)
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5th - 8th Grade - During the span of puberty—about 11 to 14 for girls and 12 to 15 for boys— kids get stronger and faster and develop more coordination. Sports performance programming for this age group builds on foundational movements and neuromuscular patterns developed in the prior phase, however regardless of age, beginners will be taught basic movement mechanics before moving on. Strength and power will be improved both bi-laterally and uni-laterally with functional equipment like dumbbells, kettlebells, medicine balls, barbells, TRX suspension trainers, stability balls, bands, and more! Strength and power training alone will improve speed, agility, and vertical by increasing the amount of force produced with ground contact. In addition, athletes in this age group will learn the mechanics of sprinting, jumping, landing, and lateral movement. Neuromuscular patterns for speed and agility will be further improved with spontaneous drills and games that require athletes to stop, start, run, and jump.
Recommended for this age group - Class or Small Group 2-3 times per week (see details and pricing below)
High School - Around ages 14 to 19, kids develop adult bodies and functional strength becomes essential for both success and injury prevention in competitive sports. High school programming is more individualized based on an athlete’s level of physical development, prior experience in the weight room, and specific areas that need the most improvement. An athlete new to sports performance training will begin at week one—learning basic exercise technique as well as sprinting, jumping, landing, and lateral movement mechanics—regardless of age. Strength, power, speed, agility, and mobility will be improved through the methods described in the prior phase. In addition more advanced periodized training techniques and testing will be applied when applicable.
Recommended of this age group - Private, Buddy, or Small Group 2 to 4 times per week (see details and pricing below) Team training for groups of 7 to 12 athletes may also be available upon request.
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College and Beyond - college, professional, and adult amateur athlete programs will be individualized based on level of play, prior experience, individual goals, and specific areas that need most improvement. Programming will work with and around team strength and conditioning programs that may already be in place. Strength, power, speed, agility, and mobility will be improved through similar methods described in the prior two phases, while applying more advanced periodized sport-specific training and testing.
Recommended for this age group - Private, Buddy, or Small Group 3-4 times per week (see details and pricing below)
Functional Performance Training Books
Learn how every child can become a better athlete and decrease the potential for injuries with the science-driven, functional methods in my books.
The Colossal Importance of Free Play
Learn why less free play plus more structured training, a current trend, negatively impacts the long-term development of young athletes.
The Risks of Early Sports Specialization
Learn why early sports specialization equates to overuse injuries, burnout, and a decline in athleticism.
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