Speed, Agility, and Quickness are the Primary elements of the ultimate athlete. The ProForce speed program is based on excellent coaching that emphasizes perfect form and injury prevention. An efficient athlete will run quicker and faster for longer with fewer incidences of injury. In the ProForce Speed program the athlete will progress in training that supplements their sport movements to increase first step quickness and acceleration, greater top end speed, proper lateral cutting and deceleration, and more explosive jumps. In order to be fast you must be strong. Our program implements strength for speed exercises creating greater force production.
- Corrective Exercise Plan (provided by licensed physical therapist)
- Joint mobility
- Spinal corrections
- Hip instability
- Muscle imbalances - eliminate and prevent injuries
- Dynamic Warm Up
- D-ROM (Daily Range of Motion)
- Flexibility
- Prepare the body for the upcoming workout
- Core strength and stability
- Muscle activation
- Core Strengthening
- Balance & body awareness
- Form Running (Instruction)
- Stride form, length, & frequency
- Arm movement
- *Volleyball players will focus on first step quickness and jump technique
- Active Movement (Proper ratio work:rest)
- Linear
- Lateral
- Multi-directional
- Strength for Speed
- Resistance training
- Sled work
Each athlete will have an assessment with our doctors from Sports Innovative Medicine so a custom program can be created for the athlete. With the speed, agility, and quickness program, athletes will be given a binder that holds their customized workout plan to follow. This allows the athlete and the trainer to keep track of proper progressions and make necessary adjustments throughout the different phases of lifting. Athletes will be held responsible for recording weights for that session; however athletes will always be working with the strength coach on technique and under close supervision. As a result, athletes will be proficient on all forms of lifting!
What We Do For Speed and Explosiveness:
- Running Form
- Acceleration & Deceleration Technique
- 40 yd. starts
- Hip flexor strength and activation
- First step quickness
- Change of direction drills
- Tred sled
- Plyometrics
- Pull sled
- Hill running
- Push sled
- Vertimax training (jump, acceleration, deceleration, etc.)