Well Designed Training + Motivation = Results

Creating space is what separates good from great athletes. Getting to that ball quicker, or getting a gap on your competitor is what scores or defends points. What develops this ability in an individual athlete varies from person to person. I will assess this then develop a very effective program for you. My goal is long term development. Most athletes I work with have been training with me an average of 4 years. With consistent assessment we learn how your body responds to the training and how your body is adapting. I then keep advancing the program to new phases to achieve more advanced goals and address any bottlenecks in performance.

Training Structure: Each session is 1.5 hours, starts with a warm-up focused on mobility and muscle activation. Then we will focus on developing fitness for sprinting, agility, reaction speed, or work capacity. Then finish with strength training. If you are in a preparation phase then you should be training 2-3 times per week, in season 0-1 times a week.

I offer three primary tracks of programs. Each track has similar elements in structure, but vary in method of implementation, individualization, and pricing. I focus on quality versus quantity, hence have limited individual and small group training slots available. I am the only coach that the athlete will be training with.

The initial evaluation will provide a baseline and starting point to chart a course for your training. Most athletes will start off with a foundation phase of developing mobility, muscle balance, strength and mechanics. Without the former the latter cannot be optimally developed. This is also pivotal for injury prevention. Once we have good mobility and muscle balance we move on to a higher level development for mechanics (sprint, jumping, running, and movement) then can develop speed and power. In the first phase of training most athletes will notice much improved gains in  speed sand strength as the body is working unrestricted and efficiently.

Female Athlete:


Female athletes are at a higher risk of lower extremity injury specifically ACL injury. My primary goal is to insure you do not get injured in team training or competition. This is important not only for your longevity as an athlete but more importantly to be an active, healthy adult.


With female athletes I like to start to resolve any potential risk factors prior to puberty (where the risk of ACL injury dramatically increases). This means starting a specific program to get ahead of the injury risk factors in 7th grade. For athletes I have trained in this manner I have had zero non-contact ACL injuries. This is the same outcome I have had with girls I have consistently trained for 6-8 months.

3 Tracks:


-Individualized or Small Group Training for speed, strength, power, and agility training


-Individualized Endurance Based Training, and individualized monthly training programs (Distance Running, Triathlon, Nordic Skiing


-Team Based Training for speed, strength, power and agility.