L: Longevity (Training for long-term health and performance)
A: Adaptation (The body’s ability to respond and improve with consistent training)
K: Kinetic Chain (Training the body to work as a connected system)
E: Explosiveness (Building power through fast, dynamic movements)
R: Resilience (Developing mental and physical toughness)
S: S - Speed (Improving fast-twitch muscle performance)
COACHING VISION
As athletic performance coaches, our mission is to make a meaningful impact on the lives of every student-athlete we encounter. Since we often spend more time with them than any other coach, we have a unique opportunity to shape them beyond their athletic abilities. By serving as role models, we strive to develop well-rounded individuals, fostering a positive and healthy lifestyle. Our goal is to help each athlete maximize their potential both on and off the field.
COACHING PHILOSOPHY
Our mission is to enhance each athlete’s overall athletic ability, including strength, speed, agility, quickness, and resilience. Beyond physical development, we strive to make a positive impact on the lives of every athlete who walks through our doors.
Two Primary Goals:
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Injury Prevention:
The top priority in the weight room is reducing the risk of injury, ensuring athletes can participate in their sport for as long as possible with minimal time lost. By developing all twelve key components of athletic performance and incorporating both bilateral and unilateral ground-based movements, we aim to enhance durability and minimize injury risks.
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Performance Enhancement:
The second goal is to optimize athletic performance by preparing athletes to excel in their specific sport and position. Through structured training, we help athletes develop the strength, skills, and movement patterns necessary to maximize their potential in competition.
The 3 T’s
Tempo
Maintaining a fast-paced tempo in training sessions is essential. This approach maximizes productivity within the allotted time while keeping athletes engaged and focused on details. With a large number of athletes at Windermere Prep, an emphasis on tempo ensures efficiency and allows us to accomplish our training goals effectively.
Technique
Proper technique is a top priority. As strength and conditioning coaches, we must uphold high technical standards for all movements. This not only reduces the risk of injury but also teaches athletes how to move efficiently and safely, setting a strong foundation for their development.
Teamwork
Effective communication between coaches and athletes is crucial in every training session. Clear and concise instructions help ensure proper execution, while athletes must also communicate with each other, just as they would in their sport. Building teamwork in the weight room directly translates to improved collaboration on the field or court.
The 12 Components of Sports Performance
These foundational components guide everything we do in training to develop well-rounded, high-performing athletes.
- Torso – Core strength and stability to enhance overall movement and control.
- Power Development – Explosive strength to improve athletic performance.
- Knee-Dominant Push – Strengthening knee-driven movements like squats and lunges.
- Hip-Dominant Extension – Developing posterior chain strength for powerful movements.
- Horizontal Push – Enhancing pressing movements, such as bench press and push-ups.
- Horizontal Pull – Strengthening pulling motions to maintain muscular balance.
- Vertical Push – Building overhead pressing strength for full-body power.
- Vertical Pull – Developing upper-body pulling strength for functional movement.
- Speed & Agility (Linear/Lateral) – Improving acceleration, deceleration, and change of direction.
- Sport-Specific Conditioning – Tailoring endurance and stamina to the demands of each sport.
- Flexibility & Mobility – Enhancing movement quality and reducing injury risk.
- Nutrition, Health & Body Composition – Supporting athletic performance through proper fueling and recovery.
Gallery: (2-23-2025) Sports Performance Center
