At Extreme Studio Performance, our Team Sport Training values physical and psychological growth foremost (i.e. “TRAIN. BUILD. RECOVER. PERFORM.” on our front door) which places safety at the pinnacle of our methods. Therefore, from the moment our athletes step through the door to the last day of their long and successful careers, their training is closely supervised by our experienced coaches that prioritize injury prevention before all else.
Team Sports Training
TEAM SPORTS TRAINING
In order to develop our athletes with the said standards as our foundation, great attention is given to detail in traditional and modern biomechanical laws of physics, proper technique in isolated and dynamic movement patterns, and correct form in any exercise.
” It’s the stuff of magic that cannot be measured, it can’t even be coached. But it can be nurtured. “
In our introductory days with a team, in-house movement screening and testing days will occur that will give our coaching staff enough data to procure a viable program implementation and to assess and track the progress of each athlete. Immediately after, they will enter a General Physical Preparedness phase, assuring that each athlete is equipped with the proper tools to handle the stress that our coaches will put their bodies through. This phase will include but is not limited to a balanced plan to improve joint stability and mobility, soft tissue flexibility (if needed), balance and proprioception, coordination and kinesthetic awareness, core strength and trunk stability, and nutritional education.
During the working phases of our athletes’ training programs, our coaches will emphasize training movement efficiency, power, strength, hypertrophy (if needed), conditioning, speed, agility, quickness, and sport-specific skill acquisition. Each of these biomotor abilities will be proportioned and executed based on each’s direct correlation to the sport of the athletes.
Lastly, a unique aspect of the training your athletes will receive at ESP is something that is oft talked about and even practiced, yet without intention. We’re talking about team chemistry. The bond between teammates can make or break a season. It’s the stuff of magic that cannot be measured, it can’t even be coached. But it can be nurtured. It can be fostered. With careful and attentive leadership, regard to the culture of the team, and taking heed to the nuanced intersquad dynamics, this abstract idea can bring about unimaginable concrete levels of success. You won’t find that anywhere else.
To find out more about our program design based on season and sport, please visit the Team Sports page and choose your specific sport. If you’re ready to commit your team to the standard of excellence that we maintain at ESP, please email info@espfit.net.
Sports Available
Skillset demands for football players differ greatly by position. However, strength training is a necessity, and the younger the team, the more hypertrophy needed in the program. Aside from traditional and modern powerlifting and Olympic lifting methods, specifically grip strength, hamstring strength and neck strength will be heavy in rotation.
SAQ training will be taken care of in practices during the season, but in the off-season, it will be implemented more and more as the season grows closer. Conditioning metabolic demands often don’t mesh well with strength training and are also added into the program closer to season. Because of the high levels of muscle mass, strength, and impact that football athletes undergo on a regular basis, recovery will be focused on joint mobility and stability.
As soccer is well known as a high cardiovascular output sport, it is also a lower-body dominant sport and one in which Speed, Agility, Quickness training (SAQ) is paramount.
As important as lower body strength training is, it can almost only be practiced in the off-season, due to long regular seasons and club leagues throughout the year. The younger our soccer athletes are, the more they will receive strength training.
Most sessions at ESP, regardless of volume and intensity of resistance training, will be at high tempos and incorporated as cross-training to simulate the aerobic demands of an actual match.
Nutritional and time elements will be most important in recovery for soccer, as well as lower body joint stability and connective tissue health as a close second.
During General Physical Preparedness training (GPP), a rigorous posterior chain strength test and hip extension measurements will be performed in order to determine how much strength training a team will need in order to move as efficiently as the sport needs.
Due to short stick lengths and the constant “bent over” position, field hockey athletes must have extremely flexible hamstring and hip flexors, strong glutes, SI joint and lower back, and must be able to access their maximum possible strength and Speed, Agility, Quickness training (SAQ) from said position.
Mobility and soft tissue work will be staples in recovery as well as spinal stabilization exercises. As far as strength training goes, two specific priorities will be the transverse and anti-rotation trunk strength.
Due to the consistency of high volume running, conditioning and SAQ for this sport will often reign supreme in training while strength training will fall secondary. However, done correctly, proper strength training will enhance the SAQ of the lacrosse player. The largest portion of training is generally done during the off-season while minimal necessary strength training is done during the season, as to not put too much physiological stress on the athlete’s body. Due to the great velocities of stick-play at speed in lacrosse, special attention is given to lateral and oblique-sling strength and coordination as well as transverse core strength and kinesthetic dissociation between the hips and upper body. Recovery for lacrosse is often focused towards smart programming: allowing the proper amount of time in between practice, strength training, and conditioning.