Performance Training
Blending expert coaching with advanced sports science testing to optimize
performance and empower athletes to achieve their goals.
The Assessment
Our Sports Performance Assessment consists of a comprehensive battery of tests to assess your body’s strength, power, speed, and endurance. To grow as an athlete you need to understand how your body performs so you can train efficiently and effectively. Our Strength and Conditioning coach will evaluate your strengths, review your medical history, and define goals for improvement. This assessment will serve as the foundation for developing a personalized training plan tailored to your specific needs.
Every athlete should have the opportunity to perform at their highest level. Our Sports Performance Team focuses on training athletes to get stronger, faster and healthier, and to improve injury resiliency.
Our goal is for you to feel clarity after your assessment in terms of what your training program will look like and how we will achieve your goals. These healthy baseline assessments are important to track your progress over time and to help continually refine your programming. Establishing this baseline information is also valuable data should you require physical therapy treatment down the line.
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Force Plates
We utilize force plates to calculate data for relative strength and power assessments. This data can also be used to determine muscular imbalances or asymmetries. Specific assessments are chosen based on the athlete’s individual sport and goals.
Force Plate Assessments may include:
• Countermovement Jump
• Multi-Rebound Jump
• Isometric Mid-Thigh Pull
• Plyometric Push-Up -
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Strength
Joint by joint strength testing is performed using handheld dynamometer. Athletes are tested bi-laterally on both upper and lower extremities in multiple planes of motion, enabling us to get a full picture of the athlete's overall strength as well as the ratios between left and right sides and opposing muscle groups.
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Speed & Endurance
We will look at provides insight into how your body performs during exercise and training. Testing may include a 15m PACER Test and agility drills.
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Movement Analysis
By studying how you move, we can identify areas of improvement, correct form, and optimize training regimens to enhance overall performance and help identify improper movement patterns that could lead to injuries. This information allows us to design personalized programs that focus on proper movement mechanics, strength, and flexibility.
Results
After the assessment your Strength & Conditioning Coach will create a detailed report, utilizing this data to build your individual strength and conditioning program. The aim of this report is to help you as an athlete understand your strengths and to better understand any opportunities for improvement. By objectively measuring your baseline we are able to accurately track your progress throughout your program, making any necessary adjustments along the way.
We want you to be an active participant in your athletic journey and along the way we will teach you the “why” behind what we are doing for you to better understand your body and how you move.
Throughout the program, we will continue to monitor your progress to ensure you are on track to achieve your goals. Our coaches will conduct periodic assessments, track your performance metrics, and provide feedback to help you continuously improve. We are dedicated to your success and will offer ongoing support, motivation, and guidance to keep you focused and determined on your journey.
Exercise Prescription
The information collected from the Performance Testing is key to building an athlete’s training program and determining their strengths – whether you are coming off an injury, looking to return to sport, or want to level up your performance.
Based on your sport and current training routine, we will work together to develop a strength and conditioning program that is specific to you.
Each sports performance session is 1-on-1 and individualized to achieve your goals. Typically, each session will involve a blend of mobility, strength, and conditioning exercises all focusing on promoting proper body mechanics, skill development, and injury prevention.
We want to empower our athletes to stride to the peak of their own potential; gaining strength, power, stability, speed and endurance to keep them on the court or field, playing and running longer.
Training Options
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Each performance training session is spent 1-on-1 with our Strength & Conditioning Coach who is educating athletes, teaching proper lifting technique, monitoring movement patterns, and safely progressing exercises.
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Train with a teammate or friend. Partner sessions allow for athletes to work together towards their goals with the same benefits of 1-on-1 performance sessions.
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Customizable groups of 3-4 athletes with similar sport specific goals. Train together, following individualized programming specific to your sport.
Some of these groups include post ACL rehab, offensive linemen, long distance runners, overhead athletes/throwers.
Stay strong & healthy; do what you love to do.
Schedule your Performance Assessment today!
Louise Mills-Strasser, MS, ACSM-CEP
Louise earned her Master’s in Exercise Physiology from Adelphi University. She has been in the fitness field for over 10 years with experience in personal training and rehabilitation in a variety of settings including corporate wellness, fitness studios, and physical therapy clinics. Most of her career has been spent in a PT clinic, managing the group training programs and working 1-on-1 with clients in the fitness center. Here Louise developed exercise programs for a variety of clientele many of whom had complex cardiovascular, orthopedic, and metabolic conditions. Louise also has experience coaching a variety of high school, college and recreational athletes; she has a particular interest in maximizing the performance of endurance athletes, being as she is a marathoner herself. Louise loves being outside; in the winter you can find her snowboarding and, in the summertime, hiking and playing beach volleyball. Her mission is to lead by example, helping individuals at any age develop healthier lifestyles and reach their own goals.