Team Sport Specific Training(TSST)

Team Sport Specific Training is tailored for youth sports teams to enhance athletic performance, minimize the risk of injury, and promote team unity.

What is Team Sport Specific Training(TSST)?

Team Sport Specific Training (TSST) is a structured program designed to help youth athletes reach their full athletic potential. In every sport, top-level athletes follow a periodized training plan that ensures they peak at the right time and recover effectively. This is accomplished through targeted exercises and lifting movements that develop strength, power, mobility, and flexibility—all tailored to the demands of their sport

What to Expect

Teams who join the TSST program will follow a 12-week program, your team will receive a customized training plan tailored to your schedule and performance goals, developed through direct communication between myself and your coach. Each week, your team will be given a 1 day at home workout and participate in a consistent 1-hour in-person training session. Performance testing will be conducted at the beginning and conclusion of the program to monitor both individual and team progress. Results will be shared with athletes and coaches, including comparisons to teammates, age-group standards, and varsity-level benchmarks specific to your sport.

What Does a Session Look Like?

Each session will follow a pre-planned, structured program that will be progressively adapted over the 12-week period based on the team’s goals and training status. Each session will include a warm-up, power development, strength training, and conditioning. 

Warm-Up Phase

• Soft Tissue Preparation (e.g., foam rolling)

• Mobility Drills

• Muscle Activation

• Dynamic Stretching

• Neural Preparation & Fundamental Motor Skill Development
  
  

Power Development

• Landing Mechanics and Deceleration Control

• Takeoff and Acceleration Technique

• Coordination Drills

• Explosive Power Training
  
  

Strength Training

• Upper Body Push/Pull Movements (Horizontal & Vertical Planes)

• Lower Body Exercises Emphasizing Ankle, Knee, and Hip Dominance

• Core and Trunk Stability Work
  
  

Conditioning

• Interval-Based Conditioning (Echo Bike)

• Time-Based Aerobic/Anaerobic Conditioning (Echo Bike)

Location & Time