First Step Athletic Academy
Sport-specific Skill Development Training
During this training program, an athlete will learn and develop proper movement techniques, reduce systemic overuse injuries caused by improper training, improve their ability to perform technical and tactical skills more effectively, and achieve optimal athletic development. It is our goal to increase athleticism!
SPEED / AGILITY / CHANGE OF DIRECTION
Accelerations, Deceleration, Linear and Lateral Movement Techniques, Reaction, Running Mechanics, Footwork.
STRENGTH / CONDITIONING
Olympic Lifting, Plyometrics, Medicine Ball Exercises, Jumping and Landing, Game Ready Preparations for all Athletes.
INJURY REDUCTION / EDUCATION
Identify and Correct Muscular Imbalances, Balance & Stabilization, Stretching/Flexibility Program, Nutritional Counseling.
Explosive Power And Strength Training
It is designed for our high-level athletes who have developed a solid strength and skill foundation. The goal of PAP (Post Activation Potentiation) is to improve power and explosiveness through loaded, compound movements followed by explosive, plyometric movements.
Weight training at higher velocity (low intensity)
Weightlifting
Variable Resistance training (Bands and chains)
Plyometrics
Ballistic exercises
Circuit Training (Available For Adults)
Circuit Training is a great way to increase and improve fitness qualities such as aerobic endurance, hypertrophy, muscular endurance, strength, and power. During a session, exercises may include traditional weights, kettlebells, bodyweight, TRX, and unconventional exercises involving 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 essential to challenging, supporting, and developing athletes. At the elite level of sports, marginal gains play a vital role, and giving our players the best possible chance of success is essential. The ability for coaches to identify a player’s strengths and weaknesses is crucial for adjusting sessions to their specific needs and ensuring that player development is visible.
All positions in Football, basketball, softball, baseball, track, tennis, and soccer (with an experienced coach)
