PFR  |  Performance

sportES (elementary school)

Our sportES kids’ program is designed exclusively for children ages 6-11. This 45-min program focuses on foundational elements including:

• Balance
• Proprioception
• Coordination
• Game Play / Free Play
• General development of all movement principles
• Body weight & core strength progressions in a kid-friendly, competitive environment

PROGRAM OVERVIEW:

Day 1:
Active Warm Up
General Movement Prep
Balance & Foot Work
Linear Acceleration Mechanics
Core Strengthening
Competitive Games

Day 2:
Active Warm Up
General Movement Prep
Balance & Foot Work
Lateral Acceleration Mechanics
Core Strengthening
Competitive Games

sportMS (middle school)

Are you a middle school aged athlete seeking an advantage over your opponents? How can you gain the sharpness you need? The Training Station is your answer! Our middle school program is designed for athletes in 12-14 years old. This program focuses on foundational elements including:

• Balance
• Proprioception
• Coordination
• Jumping and landing mechanics
• Mastering your own bodyweight (relative strength)
• Increasing your overall work capacity

We master the basics in our middle school program to create an athlete that has a great foundation of movement mechanics. More importantly, we develop an athlete that has enhanced development between the mind and the muscles to efficiently, and explosively produce movement during playing situations.

PROGRAM OVERVIEW

Day 1:
Active / Dynamic Warm Up
Preventative Training – Hips & Core
Linear Speed Mechanics & Drills
Jumping & Throwing Mechanics
Bodyweight and Intro to Resistance Training

Day 2:
Active / Dynamic Warm Up
Preventative Training – Shoulders & Core
Lateral Speed Mechanics & Drills
Jumping & Throwing Mechanics
Bodyweight and Intro to Resistance Training

sportHS (high school)

Are you a high school athlete looking to develop his/her body physically in order to have better success on the playing field? Do you want to stand out in a crowd of athletes for college or professional scouts? PFR Performance program is focused on developing mental and physical strength to help athletes overcome adversity on the field or the court. Our high school program is the foundation for athletic success. This program focuses on developing athletes into champions, and helping them achieve athletic success. Whether you are in-season or in your off-season our performance program is your home for athletic development. When it comes time to win a championship you want to be at your physical best.

PROGRAM OVERVIEW:

Day 1:
Active / Dynamic Warm Up
Injury Prevention Training
Linear Speed Mechanics & Drills
Upper & Lower Body Power Development – Sagital Plane
Total Body Strength Training
General Athletic Conditioning
Recovery Strategies

Day 2:
Active / Dynamic Warm Up
Injury Prevention Training
Lateral Speed Mechanics & Drills
Upper & Lower Body Power Development – Frontal Plane
Total Body Strength Training
General Athletic Conditioning
Recovery Strategies

Day 3:
Active / Dynamic Warm Up
Injury Prevention Training
Multi-directional Speed Mechanics & Drills
Upper & Lower Body Power Development – Transverse Plane
Total Body Strength Training
General Athletic Conditioning
Recovery Strategies

sportCOLLEGE (collegiate)

For college students working to improve their first step quickness, breakaway speed, change of direction, power and strength, and mobility and flexibility, we have an athletic training program designed just for you! Our sportCOLLEGE program provides an opportunity for you to develop your mental and physical toughness while keeping up with a busy class and work schedule. You can stay healthy and fit with our program and push yourself to achieve more physically.

This program is designed for December breaks as well as summer semesters.

sportIN (In-Season for High School & Middle School)

For in-season athletes looking to maintain and build upon their off-season training, the sportIN program is our optimal training package focusing exclusively on building strength and power, not including speed, agility, or conditioning. Sessions are 60 minutes each and are offered 2-4 times a week, offering complete flexibility with an athlete’s busy schedule.

sportSPEED (High School & Middle School)

This program includes speed, agility, multi-directional movement training, jumping and general/sport-specific conditioning. Our sportSPEED program is reserved for high school and middle school athletes who strength train at school throughout the year but need to add an extra advantage of movement and speed to their performance arsenal. This program is offered on Tuesday, Thursday and Saturday.

sportTEAM (High School, Middle School & Elementary School)

At PFR Performance, we have team training packages designed to increase the athletic skill level of your team. Our programs specifically focus on improving the strength, power, and speed of your team and minimize the risk of injuries on the field. With PFR, you’ll have an advantage over your rivals and build a stronger, unbreakable bond among your team members.

team PACKAGES
Our packages include, but are not limited to:

1 – Daily or weekend camps & clinics

2 – Speed, agility, & sport-specific conditioning

3 – Sport & movement specific injury prevention

4 – Athletic based strength & jump training

5 – Bodyweight/limited equipment-based strength & jump training (if on-site facility lacks equipment)

TEAM TRAINING BENEFITS
Build a stronger, resilient, more cohesive team ready to take on any challenge. Our team training programs will benefit your team in a variety of ways including:

ADVANCE AGILITY
We offer sports-specific agility training with a series of ladder and hurdle drills targeting your body’s hands, feet, and eye coordination, all essential in many sports.

ENHANCE SPEED, ACCELERATION
Through a variety of jump training exercises, your team’s speed and power will grow.

INCREASED MOBILITY & FLEXIBILITY
With speed, your team also needs flexibility to have the best chances of winning the game. Our stretching exercises and drills increase the pliability of muscles and joints.

IMPROVING DURABILITY
Our primary focus is keeping your team as strong and healthy as possible and prevent debilitating injuries during training sessions.

CONSISTENT PERFORMANCE IMPROVEMENT
Our incremental approach to training makes it so your team will need to master simpler exercises before moving onto more complex ones. Therefore, your team will gradually increase strength without succumbing to exhaustion quickly.

IMPROVE TEAM COHESION
A healthy team is also a happy team. We don’t overextend your team members and take each challenge one-by-one. We believe in creating an environment where everyone on your team can have their victories and grow as people.

You can contact us at performanceinfo@pfrhealth.com or call (502) 875-4737 to get information about scheduling and pricing for sportTEAM.