Centers for Athletic Performance

This program is for student athletes who want to improve their total athletic performance. The program is designed to teach correct running form that will develop and enhance speed and the ability to change direction. The students are taught start and acceleration techniques, maximum velocity techniques, multidirectional techniques, and strength and power exercises. Each session consists of an Active Dynamic Warm-Up, Movement Skills, and Strength and Power which will take 90 minutes to complete. Special attention will be given to teaching the correct technique of Olympic Weightlifting (Snatch and Clean and Jerk), the Squat exercise, and Plyometrics. It is recommended that students attend the program 2-3 times a week.

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Due to the high intensity of the CAP Performance Training Classes, it is sometimes hard to cater to the individual needs of those athletes that are recovering from (or wish to prevent) minor injuries. In an attempt to further individualize the CAP Training Program and address these needs, we have created the Injury Prevention Program (IPP). In this class we will work developing an understanding of movement, increasing functional mobility/stability, and then isolate and strengthen imbalances or areas of weakness. All of this will take place in a small group setting using protocols that have been designed over the last 10 years through consultation with Physical Therapists, Orthopedic Surgeons, Biomechanists, Strength and Speed Coaches, Metabolic Specialists and Researchers.

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Parent/Coaches Clinics: “Getting on the Same Page”

Thorough parents meetings and coaches clinics we will try to get our philosophy out to parents, coaches and players. This is a great way to get everyone on the same page and start building a program. After the coaches and CAP advisory board get together to design the curriculum, we will bring in the rest of the club or high school coaching staff to introduce the new ideas in a discussion and demonstration format that will promote the total developmental strategy.

Developmental Protocols at Practice: “Involving other Coaches”

As the athlete lays down a foundation of stability, strength, power and speed in the CAP Research-Training Facility, we also can provide the option of working with teams on the field. This allows us to ease the transition of power development to high speed agility. Just adding strength will not make them a better player (13). According to Gorostiaga et al., explosive-strength training combined with soccer training improved neuromuscular performance of explosive activities (1). We have seen this demonstrated first hand a CAP with our on-field relationships with local club teams.

The on-field program is where we the communication with the coach becomes vital. Together the coach and trainer can come up with strength maintenance and conditioning strategies to keep the legs strong and fresh while developing the skill and tactical components. Using warm ups that “wire” the body neuromuscularly for better performance can improve reaction time, speed of movement, quality of movement, etc. Once in this frame of mind we will raise the heart rate and put together movement patterns specific to the movements of the game. As this speed and agility session increases in intensity the athlete will get into a game-like state of mind. By the time we start reacting to other players and put a ball into the drills, the players are reacting and moving at much higher speeds, with much more control and precision. All of this should take roughly 30 minutes.

CAP Clinics: “Bridging the Gap”

Clinics tend to be where we introduce new ideas to large groups of athletes. In a typical training session (not a clinic) we would work the athletes out explaining new ideas each day along the way. In a clinic the focus is more towards the educational / technical aspect, and less towards the week to week progression of our Long and Short Term Athlete training sessions. We use our clinics as a tool to get the parents and coaches involved in the process, teaching and learning about each individual. We usually set aside plenty of time after the clinic for Q and A with the coaches, parents and players.

Our clinics are sports specific in nature and usually cover several weeks of progression in just one workout. For instance in a soccer specific clinic we will start with and injury prevention based warm up, then progress by combining the speed and agility work with the technical skill work with a ball. We will usually finish by putting all the drills together in a fun drill that allows the players to apply what they have learned in a fun, but competitive setting. The kids will learn a lot and get a fairly good workout in the process, but if it is purely a conditioning thing that you are looking for, I would recommend getting into one of the classes or setting up something special with one of our consultants.

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