Dynamic Warm-ups: Designed to properly warm-up the brain and muscles (central nervous system) by slowly increasing heart rate and blood flow throughout the body. The dynamic warm-up stretches the muscles through a full-range of motion by using momentum and actual movement.  Proper Running Mechanics: With correct technique, running is improved through efficient biomechanics which train the body to produce more speed, while expending minimal energy.
Quickness/1st Step Speed: Explosiveness from a static position determines proper acceleration enabling you to reach top end speed faster. Maximum Speed: To run at maximum speed, training must be conducted at maximum speed to build muscle memory which builds familiarity with proper technique and breathing. Resistance Running: Applying resistance against the body forces the muscles of the body to adapt by strengthening and producing more force. Every action initiates a reaction.. Speed Ladder Drills: Improves foot speed, coordination, body control, and agility through repetitive movement of successive patterns through designated areas. Agility Training: Improves body control and change of direction by training the body to accelerate and decelerate through successive short-area exercises. Functional Strength & Flexibility: Improve strength and flexibility through exercises that mimic athletic movements. Training forces the body to become efficient in performing athletic motions. Proper Lifting Technique: Allows athletes to build strength and power through proper form and range-of-motion, stimulating maximal muscle activation and preventing injury. Core/Pillar Training: All movement and power begins at the core (center) of the body. A strong core is essential for any type of athletic movement. By building the abs, oblique's, and lower back, the body is able to transfer energy efficiently from upper body to lower body and from lower body to upper body. Plyometrics: Builds explosive motion and power through exercises that challenge the muscles of the body to work in complete synergy. Plyometrics include various exercises that involve a sequence of jumps that challenge distance and height. Balance Training: Challenges the proprioception (the ability to sense the position, location, orientation and movement of the body) by a series of exercises that are conducted on unstable platforms, forcing the body to engage the correct muscles at the correct time to successfully execute the exercise. Positive Reinforcement: Athletes build self-esteem and confidence when they become successful at meeting the challenges of physical and mental exercises. Throughout their training our athletes are encouraged and motivated to excel building their personal character. Plyometrics: Builds explosion and power through successive exercises that challenge the muscles of the body to work in complete synergy. Plyometrics include various exercises that involve a sequence of jumps that challenge distance and height. Highly Trained Coaches: Our coaches together bring unique skill sets that cover all aspects of being a competitive athlete. From physical, mental, and spiritual, our coaches understand what it takes to be a successful athlete, but more importantly, an outstanding human being. SPARQ Certification: The SPARQ Rating is a number that identifies overall athletic ability and is used by top coaches and trainers around the nation as an indicator of an athletes potential on the field. . | 
