Each session is 90 minutes and is broken down into two, 45 minute halves.

45 mins: Speed, Agility and Quickness “SAQ”

Speed: Speed is the ability to move quickly in a straight line. In sports, it could be the difference between reaching a ball in time to make a play, or missing it. To improve speed, coaches often use drills that focus on technique, including stride length and frequency, and overall athleticism.

Agility: Agility refers to the ability of an athlete to quickly stop, start, and change directions. In many sports, such as basketball, football, or soccer, an athlete needs to move laterally, stop, and turn quickly. Agility drills include jumping, shuffling, and cone drills.

Quickness: Quickness is much like agility in that it denotes how rapidly an athlete can respond to stimuli. It’s the ability to make fast, instinctive decisions while in motion. For example, in basketball, a point guard needs to be quick to react to a play and to make a fast-paced pass to a team member.

45 mins: Strength Development and Conditioning

Our sports performance program consists of various training sessions that are tailored to the needs and abilities of each athlete. Each session includes a warm-up, dynamic warm-up,  SAQ (speed, agility and quickness) drills, strength & conditioning for foundational strength and proper cool-down and static stretching.

We utilize a variety of training equipment such as speed and agility training cones, resistance bands, medicine balls, and more. We also incorporate weight training and cardio training to help athletes build strength, endurance, and stamina.