OUR Classes
SPEED, SKILLS, & AGILITY
Our Speed, Agility & Skills Training Program is built to develop the most important trait in sports—speed. Through a proven system of sprint mechanics, agility training, and sport-specific skill development, athletes improve acceleration, top-end speed, coordination, and confidence—giving them a real competitive edge.
This is sports performance training, not just drills. Athletes are coached through high-level movement systems designed to improve how they run, cut, react, and perform in real game situations. Programs like this focus on total athletic development, including speed, power, coordination, and injury prevention.
Why Speed & Agility Training Works
Speed and agility training directly impacts performance by improving reaction time, change of direction, and explosive movement, while also reducing injury risk.
When athletes train these systems consistently, they don’t just get faster—they become more efficient, more confident, and more dominant in competition.
Speed training enhances:
Acceleration and first-step explosiveness
Top-end sprint speed and mechanics
Reaction time and decision-making
Change of direction and body control
Coordination, balance, and athletic confidence
Bottom line: Speed separates athletes.
What Athletes Will Train
Sprint Mechanics & Acceleration Training (first step, drive phase, max velocity)
Agility & Change-of-Direction (COD) Training (cutting, stopping, reacting)
Hand-Eye Coordination & Skill Development (catching, tracking, reacting)
Sport-Specific Movement Patterns (game-speed application)
Competitive, High-Tempo Training Environment
Every session is built to transfer directly to game performance—not just look good in drills.
Top training environments across the country focus on speed, agility, and skill integration because it creates complete athletes—not just strong ones. This combination improves performance, builds durability, and prepares athletes for the demands of competition at every level.
This is where athletes separate themselves.
Power Hour: Strength and Conditioning
Our Power Hour Strength & Conditioning Class is the foundation every athlete needs to perform at a high level. This program is built around proven sports performance training systems that develop total-body strength, improve movement quality, and increase durability—so athletes don’t just compete, they stay on the field and dominate.
This is not random lifting. This is structured, progressive strength and conditioning training designed to enhance speed, power, and athletic performance across all sports.
Why Strength Training Matters for Athletes
Research is clear—strength training is the foundation of athletic performance. Athletes who follow structured strength programs see improvements in speed, power, and change of direction while also significantly reducing injury risk.
Youth athletes can improve strength by 30–50% in as little as 8–12 weeks with proper programming
Strength training can reduce injury risk by up to 68% when done correctly
It improves speed, coordination, balance, and overall sports performance
Bottom line: Strong athletes are faster, more explosive, and more resilient.
What Athletes Will Train
Every Power Hour session is designed to build a complete athlete through:
Progressive Strength Training (foundation for speed & power)
Explosive Power Development (jumping, sprint transfer, force production)
Movement Quality & Technique Coaching (how to lift, run, and move correctly)
Core Strength & Stability (injury prevention + performance transfer)
High-Accountability, Competitive Environment
We focus on quality reps, intentional progression, and real coaching—because how you train determines how you perform.
Built for Long-Term Athletic Success
The best performance programs in the country all follow the same principle:
Strength is the base. Power and speed are built on top of it.
When athletes develop strength the right way, everything improves:
Faster sprint times
Higher jumps
Better change of direction
Increased confidence in competition
And just as important—fewer injuries and longer careers.
Who It’s For
Athletes ages 10+ who want to build strength, confidence, and a true performance foundation.
Whether your athlete is just starting out or already competing at a high level, this program is designed to meet them where they are and develop them the right way.
Flight School: Plyometric Training
Our Plyometric Training Class is designed to develop explosive power, speed, agility, and total-body athleticismthrough high-intensity jump training and dynamic movement patterns. Athletes will perform exercises like box jumps, bounds, hops, and reactive drills that train the body to produce maximum force in minimal time—translating directly to game-day performance.
Plyometric training leverages the body’s stretch-shortening cycle, helping athletes move faster, jump higher, and react quicker in competition. Research shows that plyometrics can significantly improve vertical jump, sprint speed, change of direction, and overall power output, while also enhancing coordination and reducing injury risk when programmed correctly . Athletes who consistently train plyometrics develop better neuromuscular efficiency—meaning they don’t just get stronger, they become more explosive and efficient movers.
Key Benefits of Plyometric Training
Increase vertical jump and explosive power
Improve speed, acceleration, and agility
Enhance reaction time and coordination
Build stronger, more resilient muscles and joints
Reduce injury risk through better movement mechanics
Translate strength into real athletic performance
Plyometrics isn’t just conditioning—it’s performance training. If your goal is to run faster, jump higher, and dominate your sport, this is one of the most effective methods available.
GRIND SATURDAYS: MIX methods training
Grind Saturday is our signature high-intensity athletic performance class built to develop complete athletes and high-performing adults. This class blends strength training, speed development, agility drills, conditioning, and explosive power work into one unified session—designed to challenge every aspect of athletic ability.
For adults, Grind Saturday delivers a bootcamp-style athletic workout that goes beyond traditional fitness. You’ll train like an athlete—focusing on movement quality, change of direction, power output, and total-body conditioning—helping you build real-world strength, improve mobility, and increase overall performance capacity.
For youth, JV, and varsity athletes, this class mirrors an intense, game-like practice environment. Athletes will compete, move, react, and execute under pressure—developing the speed, coordination, and resilience required to perform at a high level in sport.
Why Grind Saturday Works
This is not random training—it’s structured performance development. Research consistently shows that combining explosive training, agility work, and conditioning improves speed, reaction time, and the ability to change direction efficiently—critical traits for nearly every sport . Athletes who train across multiple performance domains don’t just get fitter—they become more complete, adaptable, and game-ready.
What You’ll Train
Speed, acceleration, and sprint mechanics
Change of direction and agility (COD training)
Explosive power and athletic movement
Strength, conditioning, and work capacity
Coordination, balance, and reaction time
Key Benefits of Grind Saturday
Develop total-body athleticism (not just fitness)
Improve speed, agility, and explosiveness
Build endurance without sacrificing power
Enhance coordination and movement efficiency
Train in a competitive, high-energy environment
Prepare for real sport performance—or real life demands
Grind Saturday is where everything comes together. If you want to move better, perform better, and train with purpose, this is the standard.
train Like an athlete: Adult performance boot camp
Train for the Body You Want. Move Like the Athlete You Were.
Remember when you felt explosive, strong, mobile, and capable? Our Adult Athlete Training Program is built for former athletes and driven adults who want more than traditional workouts—it’s sports performance training for adultsdesigned to rebuild real athleticism.
Through structured, coach-led sessions, we combine strength training, speed development, agility training, plyometrics, conditioning, and functional movement to help you move better, get stronger, and perform at a higher level. This isn’t random fitness—this is a results-driven system proven to improve total-body strength, power, and speed while reducing injury risk and enhancing overall performance.
This is not bootcamp fitness. This is adult strength and conditioning built around how athletes actually train—focusing on multi-directional speed, reaction time, coordination, and movement efficiency. Training this way doesn’t just change how you look—it upgrades how your body performs in real life.
Why Adult Athletic Training Works
As adults age, coordination, reaction time, and mobility naturally decline—but targeted training can reverse that. Speed and agility training improves balance, explosiveness, joint stability, and overall movement confidence, helping you stay active, injury-resistant, and capable long-term.
When you combine strength, agility, and conditioning, you build a complete system—improving speed, power, endurance, and resilience at the same time. This integrated approach is what separates athletes from average fitness routines.
Built for Real Life Performance
Whether you’re a former athlete, competitive adult, busy parent, or someone ready to level up—this program is designed for all levels and built to meet you where you are. Every session is scalable, coached, and structured to push you safely and effectively.
What You’ll Gain
Increased strength, power, and athletic conditioning
Improved speed, agility, and change of direction
Better mobility, flexibility, and joint health
Enhanced coordination, balance, and reaction time
Reduced injury risk and improved longevity
More energy, confidence, and real-world performance
Adults who train like athletes don’t just work out—they build durable, high-performing bodies. This style of training improves longevity, enhances daily function, and helps you move, feel, and perform better as you age.
At True Development, we don’t just help you get in shape—we help you become athletic again