Speed and Athletic Enhancement Program
We offer individual training through our clinical program and group training through our ground-based camps or team training. All of our Performance Training programs offer a holistic, comprehensive, integrated and evidence-based approach of physical training, nutrition, mental skills training and athletic health.
"If I was still in high school I would definitely have trained at Spartan Performance. The skills (mental and nutrition) they teach you beyond the development of athleticism are the most important things for a younger athlete."
-former Dewitt high school standout and current New York Yankee minor leaguer Cody Grice
Packages We Offer
Spartan Performance has a program for every athlete based on their goals and availability. Our staff can assist the athlete for current training practices and recommend the best option. Prices effective as of May 10, 2016
Please review and complete the proper forms prior to your first appointment:
Clinical Spartan Performance Speed and Athletic Enhancement Program
Why Spartan Performance Speed and Athletic Enhancement Program?
- We offer a holistic, comprehensive, integrated and evidence-based approach of physical training, nutrition, mental skills training and athletic health by leading sports medicine and sports science experts that improves performance. The athlete is treated like a D1 athlete.
- Individualized - intensive one-on-one training.
- We utilize the innovative technology of high speed treadmill training that has been proven over other traditional methods.
- Our integrated sports medicine/sports science team understands the specific needs of the athlete and our national leaders in athletic performance, sports medicine, and athletic health.
The goal of the Spartan Performance Speed and Athletic Enhancement Program is toincrease athletic performance on the playing field by improving linear speed, acceleration and deceleration, quickness, multi-directional speed and agility / change of direction ability, strength, explosive power, stamina, flexibility and fatigue resistance (metabolic conditioning) along with mental skills and nutrition - all essential ingredients to peak athletic performance and health. Spartan Performance - An integrated and holistic approach to athletic health and performance.
How we train the athlete. The program consists of four main training components + nutrition + mental skills + recovery and restoration techniques = holistic approach to athletic health, development, and ultimately, performance.
A typical training session. Training sessions last 1 hour and include a combination of the key components outlined here. For example, on treadmill days the athlete will complete a treadmill session of 12-30 sets ranging from 5-30 secs each varying in speed (8-16+ mph) and incline (0-30%). Following this 30 min treadmill session, the athlete will then do 10 min of plyometrics, 10 min of lower body power and 5 min agility plus 5-10 minutes of mental skills training. A plyometric session would include 20-30 sets ranging from 5-20 seconds each. Each training session is progressive and developed by PhDs in sports science and sports medicine.
High-speed treadmill training
Running on a high-speed treadmill (top speed of 30 mph, Incline of 30%), athletes improve their sprint biomechanics (form), sprinting speed, anaerobic capacity, fatigue resistance, and self-confidence. The major components of speed --stride length & stride frequency--are developed by adjusting the interval time (5-30 seconds), speed (8-16+ mph), and incline level of the high-speed treadmill. So why the focus on speed?
Several published studies of athletes have shown that speed and particularly acceleration during sprinting – from stop to first few steps – is the major discriminator (or what many coaches call “ the difference maker”) between elite and sub-elite athletes. And, research also indicates that high-speed treadmill training is SUPERIOR to traditional overground techniques.
Functional strength training focusing on lower body and core. Since our focus is on speed and general athletic movements, our program focuses on functional strength training of the lower body and core. Lower body strength and explosiveness will be developed through two specialized pieces of equipment - the Jump-X and Hip-X. The Jump-X will develop the muscles responsible for the powerful extension of the hip, kness, and ankle joints - the main accelerators of the body mass during the start action of sprinting. The Hip-X will exercise the four basic hip movements (extension, flexion, ab/adduction) and also promote trunk stability. Functional core stability, rotational strength and power, and kinesthesis (body awareness) will be developed through a variety of body weight, medicine ball, and stability ball exercises.
Plyometrics, or Plyos or ‘jump training’, are designed to train the nervous system and muscles to produce fast and powerful movements. Our program utilizes multi-directional horizontal and vertical movements including 4- or 9-square plyometrics and box jumps. Plyometrics improve foot quickness, coordination, body awareness, lower body explosiveness and also improve landing mechanics for injury prevention and improve metabolic conditioning as they are performed similar to treadmill bouts of 5-20 seconds in a repeated manner.
Multi-directional ground based movements. Drills progress from basic balance and movement skills to more advanced running, sprinting, jumping and multi-directional skills. Overground drills also allow the athlete to react, accelerate, decelerate, and change directions - just like in a game. These drills will supplement the high-speed treadmill training program.
Nutrition. Plain and simple - athletic performance and recovery are enhanced by optimal nutrition. Too often, hard work and training are not optimized because of poor nutrition! Our staff will emphasize several nutrition concepts during every training session. These include: nutrition basics - the 101s, timing of intake - when to eat before and after training and games, healthy snacks, recovery nutrition, hydration, supplements, and more.
Mental skills training. Likewise, mental skill training will be provided to enhance performance. Just like many young athletes not eating right, there are many who possess good physical skills but lack adequate mental skills. We have all seen frustration and negative energy in young athletes that detracts from their ability and performance - i.e., the “head case”. The following mental skills will be taught: self-talk, emotional control, goal setting, motivation, imagery or visualization, and relaxation.
Recovery and restoration. Besides nutrition, muscle relaxation and flexibility exercises will be taught. Sleep and monitoring of overtraining will also be discussed thoughout the program.