Sport & Speed Athlete Development
WHY PICK SPORT AND SPEED FOR YOUR ATHLETE?
At Performance Health & Fitness, We don’t believe in overcomplicated, flashy workouts that leave athletes confused. Instead, our focus is simple: teach athletes the “what” and the “why” behind every movement.
Our program is built around intentional, no-fluff strength and conditioning, designed to help athletes build a strong foundation they can carry into the next level, whether that’s varsity competition or beyond.
We’re not just training athletes for today,we’re educating them for long-term success.
Our coaches provide multi-dimensional training that encourages athletic performance optimization; power, speed, change of direction, and injury prevention.
Whether you are an experienced athlete or completely new to performance training, we believe that working out at a consistent time, with a consistent group is a key to motivation, accountability and success.
Having trained over 3,000 athletes throughout the state of Iowa, we have developed a program that works to progress athletes to the next step in their careers, whether it’s high school athletics, college athletics, or professional athletics.
Strength and agility are essential for every athlete, no matter the sport.
Our program helps athletes:
Pre- and Post-Evaluation
- Vertical jump to test power development
- Broad jump to test horizontal power and the ability to translate vertical power into horizontal movement
- 40/10 yard sprints to test speed and strength during sprints
- Pro-agility to test quickness and ability to change direction
- Bodyweight testing and strength testing will depend on the athlete, how long they’ve been working with us, and what developmentally they are ready for.
Average Sport & Speed Improvements
.12 second decrease in the 10-yard dash
.18 second decrease in the 40-yard dash
5.4 inch increase in the broad jump
2.8 inch increase in the vertical jump
.17 second decrease in pro agility
WHAT TO EXPECT AT A SESSION?
Each one-hour session is structured, engaging, and fun.
Athletes will experience:
- Speed and acceleration training
- Deceleration and change-of-direction work
- Strength training with proper technique
- Coordination and movement skill development
- Competitive, game-like activities to keep it fun and engaging
Every session is designed to challenge athletes while keeping them motivated and excited to train.
NEXT SESSIONS:
This 10-week program run June 8th – August 21st (skipping June 29th – July 5th). New times available! Check out the schedule below.
7 am – 8 am (Tuesday, Thursday, and Friday) with Noah
–Highschool (ages 15-18), 1x, 2x, and 3x a week are available
10 am – 11 am (Monday-Friday) with Alex
–Youth (ages 11-14), 1x, 2x, and 3x a week are available
12 pm – 1 pm (Monday-Friday) with Alex
–High School (ages 15-18), 1x, 2x, and 3x a week are available
4:30 pm – 5:30 pm (Monday-Wednesday) 3:30-4:30 pm (Thursday) with Matt
–Youth, beginner levels welcome but open to all levels (ages 11-14), 1x, 2x, a week are available
MEET YOUR SPORT AND SPEED COACHES
ALEX
Certified Personal Trainer, Strength & Conditioning Coach, Nutrition Coach, Sport and Speed Coach
Credentials: NASM-CPT, NASM-CNC, NSCA Strength and Conditioning, Precision Nutrition- Level 1
MATT
Certified Personal Trainer, Certified Strength & Conditioning Coach, Sport & Speed Coach
Credentials: B.A. from Central College in Exercise Science; ACSM-Certified Personal Trainer, Certified Strength & Conditioning Coach (CSCS) through NSCA
NOAH
Certified Personal Trainer, Strength & Conditioning Coach, Sport and Speed Coach
Credentials: NSCA Certified Strength and Conditioning Specialist, NASM Certified Personal Trainer. Strength Coach & Personal Trainer, Culver-Stockton College
DAVE
Owner of Performance Health and Fitness & Performance Therapies, Owner, Physical Therapist – Owner, Certified Athletic Trainer, Physical Therapist, Licensed Athletic Trainer
Credentials: B.S. in Athletic Training, South Dakota State University; Master of Physical Therapy, Mayo School of Health Related Services, Mayo Clinic; Ph.D. in Physical Therapy and Rehabilitation Science, University of Iowa
FAQs
What exactly is injury prevention?
We focus on teaching the athletes proper techniques to help their overall athleticism. By developing athleticism, we cover all the positions and movements encountered during a practice or competition. We focus on bodyweight movements first, covering the basic mechanics of jumping, running, and landing so when the athletes encounter a similar position during a competition they already have the correct movement pattern to produce the maximal amount of force. To increase injury prevention we also focus on strength exercises throughout the full ranges of motion to help develop the muscles fully, as to not over shorten or overstress the muscles that are most commonly injured depending on the sport.
What about the young athlete's ACLs?
With knee injuries being fairly common, especially in adolescent girls, we make sure to teach the girls how to recruit the proper muscles during the movements that could put added stress on the ACL if done improperly. By teaching the athletes to recruit the proper muscles, we teach them how to move without added stress to the knee ligaments this helping prevent the ACL and other knee injuries. By teaching them in practice, we are able to have carried over into the games so they don’t get out of proper position and put their knees and ACLs at risk.
Do you train sport-specific or for general athleticism?
We focus on both of these during our sport and speed sessions. General athleticism is what will help the athletes when they are reacting to a ball or a play during competition. We want all of our athletes to be well rounded and able to move well throughout normal sport-specific positions like throwing or hitting mechanics for baseball or softball, but also have the proper positions when they react to a ball hit to their left or when they have to jump to catch a line drive. Sport-specific exercises are those that can directly be transferred to the sport, such as box jumps for basketball players, med ball throws for baseball and footwork, and agility for soccer. All of these types of exercises would help further the athlete’s development in a specific sport.
Training Notable Athletes
Many of our athletes have gone on to great athletic accomplishments including NCAA All-Americans, High School State Champions, All-State, and Regional Recognition and Collegiate Athletic Scholarships.
A few notable area athletes include:
• Dan Davis – Washington University Hurdler
• Jake Gannon – Iowa State University Football
• Tom Gorzelanny – Milwaukee Brewers Baseball
• Nate Kaeding – San Diego Chargers Football
• Zach Miskovic – Washington Capitals National Hockey League
• Allison Smith – University of Iowa Volleyball
• Emma Winstead – Drake Soccer
• Caitlin Wnek – University of Northern Iowa Softball
Request More Information about Sport & Speed
To learn more about Performance Sport & Speed, try out a session for free, or to be notified when the next session opens, please fill out this form and we will get back to you within two business days.