COACH MERCER | Academics + Life Skills + Wellness

First Step Athletic Academy

Sport-specific Skill Development Training

This training is a specialized program designed to teach, educate, and focus on skill development movements such as develop proper movement techniques, reduce systemic overuse injuries caused by improper training, improve an athlete’s ability to perform technical and tactical skills more effectively and reach optimal athletic development. Our emphasis is on increasing athleticism!!!!


Accelerations, Deceleration, Linear and Lateral Movement Techniques, Reaction, Running Mechanics, Footwork.


Olympic Lifting, Plyometrics, Medicine Ball Exercises, Jumping and Landing, Game Ready Preparations for all Athletes.


Identify and Correct Muscular Imbalances, Balance & Stabilization, Stretching/Flexibility Program, Nutritional Counseling.

Explosive Power And Strength Training

This training program is designed for our higher-level athletes who have built a solid strength and skill foundation. PAP (Post Activation Potentiation) is a loaded, often compound movement, followed by an explosive, plyometric-based movement with the goal of improving power and being more explosive.

Weight training at higher velocity (low intensity)


Variable Resistance training (Bands and chains)


Ballistic exercises

Circuit Training (Available For Adults)

Our Circuit Training program is a great way to increase and improve different fitness qualities aerobic endurance, hypertrophy, muscular endurance, and strength and power. Workouts change per session and use a variety of different training equipment including traditional weights, kettlebells, bodyweight, TRX, and unconventional exercises using tires, ropes, and sleds.

8 to 12 exercises or stations that target the entire body

Each exercise for 30 to 90 seconds, allowing 15 to 30 seconds of rest between each station

To focus on muscular strength, increase the resistance of the exercises and the rest time in between stations. This will allow your muscles to fully recover in between each exercise

To focus more on cardiovascular endurance, decrease the intensity of the exercise at each station, increase the length of time spent at each station and shorten the amount of rest between stations to keep your heart rate continuously elevated.

Sport Position Training

Position-specific training is key to challenge, support and develop an athlete. As we learn from all sports, marginal gains are key at the elite level, and giving our players the best chance to be successful by preparing them for the game is vital. Allowing players to focus on their specific position is important for a coach to identify their strengths and weaknesses, for sessions to be adjusted and tailored towards player’s needs so that developments are seen.

All positions in Football, basketball, softball, baseball, track, tennis, and soccer (with an experienced coach)