ATHLETIC PERFORMANCE

STRENGTH AND CONDITIONING SHOULD DO MORE THAN MAKE AN ATHLETE TIRED.

Sanctuary develops strength, movement quality, speed, power, coordination, durability, and habits that support sport. Each athlete learns why they are training and how physical preparation fits the larger picture.

BEGIN THE ASSESSMENT

EXPLORE THE TRAINING AREAS

Student-athlete performing an acceleration drill while a coach observes.

FIVE AREAS OF ATHLETIC PERFORMANCE

Athlete performing a barbell front squat while a coach observes.

STRENGTH

Build the foundation for force, control, and progression.

Foundational Strength

Force Production

Movement Competency

Progress foundational movement patterns and training loads according to the athlete’s experience and readiness.

Athlete performing a change-of-direction cone drill while a coach observes.

SPEED & AGILITY

Accelerate, decelerate, and change direction with intention.

Acceleration

Deceleration

Change of Direction

Reactive Movement

Connect speed with control through starts, stops, cuts, and reactions that reflect the demands of sport.

Student-athlete performing an explosive lateral jump inside a training facility.

POWER

Turn strength into explosive movement.

Explosive Strength

Plyometrics

Jumping

Force Application

Use jumps, throws, and appropriate explosive movements to develop the ability to produce force quickly.

Athlete performing a band-resisted lateral movement drill.

MOVEMENT & DURABILITY

Control the positions sport demands.

Landing

Deceleration

Single-Leg Control

Mobility

Trunk Control

Develop control while absorbing force, changing levels, and moving through the varied positions encountered in sport.

CONDITIONING

Build the capacity to repeat high-quality performance.

Work Capacity

Aerobic Base

Anaerobic Capacity

Recovery Between Efforts

Structure work and recovery around the athlete’s sport to support repeated efforts throughout practice and competition.

THE SAME EXERCISE DOESN’T SERVE EVERY ATHLETE THE SAME WAY.

A freshman learning foundational movement patterns may need something very different from an experienced varsity athlete preparing for a specific competitive demand.

Training decisions are influenced by: