TEAM TRAINING
TEAM SPORTS PERFORMANCE TRAINING
This is an hour-long session focusing on speed and agility. The classes will alternate from max velocity, acceleration, and change of direction. All sessions will follow a similar outline, beginning with neurological and muscular activation, followed by dynamic warm-up and stretches, then into drills to reinforce proper mechanics for the specific speed workout. Once athletes are primed they will move into the main speed development workout. They will then end with a weight-lifting session, and the lift will focus on strength and force production.
After the workout athletes will be directed/shown what is best for their recovery in our state-of-the-art Recovery Center (don’t forget to bring your swimwear).
Every session will include testing of either a timed sprint, MPH on the curve, or vertical mat jump to track progress and see if changes are needed to help athletes improve.
TEAM RECOVERY TRAINING
Circuit Recovery Training: You’ll rotate through recovery stations including the cold tub, sauna, gravity chairs, leg compression, massage guns, and coach-led stretching. This class helps athletes get game-ready by providing recovery and healing.
Cold Tub: Submerge the lower body for 10 minutes to reduce muscle inflammation, flush out lactic acid, and speed up recovery.
Sauna: Relax in the sauna set at 140° for 10 minutes to improve circulation and relieve muscle tension.
Gravity Chairs: Use Normatec Leg Compression Boots for 10 minutes or relax with legs elevated and practice breathing exercises.
Massage: Use massage tools to target key muscle groups like calves, quads, and back for 2 minutes each.
Group Stretching/Yoga: 35-minute guided stretches or poses to promote flexibility and relaxation.
DANCE TEAM COMBO TRAINING
This class focuses first on learning dance technical skills at the varsity level with SPARK, then dives into speed and agility with UPSWING’s Performance Coordinators. They help you with alternating between max velocity, acceleration, and change of direction. It starts with activation exercises, followed by a dynamic warm-up and drills to improve speed mechanics. The session ends with weightlifting to build strength. Testing, like timed sprints and MPH on the curve, is included to track progress and make any needed adjustments.
10 athletes minimum, 25 athletes maximum
BOOK TEAM TRAINING
Interested in signing your team up for a training session? Fill out the form below and our Facility Director will follow-up!
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