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to Spring\ONE Lacrosse
Training Program
Philosophy and Methods
The Performance Training Program at the Florida Sports Performance Institute, and powered by Titus Sports Academy, teaches the methods and exercises necessary to bring out a player’s full athletic and performance potential. Our training system focuses on increasing total-body explosiveness, speed, agility and movement efficiency. Training to be fast and explosive requires a high level of effort that is based on maximum focus and concentration. Therefore, we apply a balanced approach of athletic assessment, evaluation and planning that gives all athletes the chance to perform at their best.
Training Model
Our training methods focus on athletes being able to execute various resistance training, plyometric and medicine ball exercises correctly. Instruction includes proper sprint mechanics and various foot quickness drills which lead to better coordination and balance, necessities for fundamental movement in athletics. We apply exercises and movements that safely increase the efficiency of the body’s physiological and psychological processes for sport. Workouts will also provide for introducing, implementing and coordinating a program that can aid in continual development in total-body conditioning. Within every workout the following components will be taught and executed:
- Mobility / Flexibility
- Strength Training
- Speed Training
- Agility
- Endurance
The Institute's program matches the age/grade of the athlete and the level of conditioning with a specific training program that ensures optimal athletic development. The following table describes our level system:
| Level | Description | Requirements |
|---|---|---|
| Level I | An introductory level that focuses on mobility / flexibility, agility, balance, reaction speed, and coordination for young athletes. There is an extreme emphasis on posture and joint flexibility in this level to make sure the foundation is laid for future conditioning. Depending on size and abilities, this level is primarily for athletes ages 7 - 10. | Athletes will be placed in Level 1 SST if they meet any of the following: 1) Are ages 7, 8, 9, or 10 years old on the testing date. No exceptions. 2) Are 11years old on the testing date and the Titus coach, determines they are better suited for Level 1 SST than Level 2. |
| Level II | This level introduces more resistance training to the workout for the athlete that is more developed in age and size than level 1. The Level 1 foundations of mobility, agility, coordination, and reaction speed are continued with an increased intensity and volume. This level usually matches ages 11-14 years old and is also great for building any young athlete’s fitness base. | Athletes will be placed in Level 2 SST if they meet any of the following: 1) Are 11 on the testing date and the Titus coach, has NOT determined they are better suited for Level 1 SST. 2) Are ages 12, 13 years old on the testing date. No exceptions. 3) Are 14 years old on the testing date and the Titus coach, determines they are better suited for Level 2 SST than Level 3. |
| Level III | This level is for the athlete that is able to maintain proper form and technique with heavier resistance and more repetitions. There is much more emphasis on building strength at this level compared to Level II and there is an increase in the intensity and complexity of the speed training drills. This group is highly motivated and looking to increase their speed and strength to gain an edge on their competition. If you are a high school or college athlete and really want to get stronger and faster, this level is it. | Athletes will be placed in Level 3 SST if they meet any of the following: 1) Are age 14 on the testing date and the Titus coach, has NOT determined they are better suited for Level 1 SST. 2) Are ages 15, 16, 17, 18 years old on the testing date. No exceptions. 3) Are 19+ years old on the testing date and the Titus coach, determines they are better suited for Level 3 SST than Level 4. |
| Level IV | This level is for the elite college or pro athlete | Athletes will be placed in Level 4 SST if they meet any of the following: 1) Are age 19+ years old on the testing date and the Titus coach determines they are Level 4. |
Training Programs
| Speed-Strength Program | Sessions | Location | Price |
|---|---|---|---|
| Level 1 | Two (2) Sessions per Week | TBD | Bronze Package - Month-to-Month Registration ($185/month); Silver Package - Three-Month Registration ($165/month); Gold Package - Six-Month Registration ($150/month); Family/Multi-player discounts; |
| Level 2 | Two (2) Sessions per Week | TBD | Bronze Package - Month-to-Month Registration ($185/month); Silver Package - Three-Month Registration ($165/month); Gold Package - Six-Month Registration ($150/month); Family/Multi-player discounts; |
| Level 3 | Two (2) Sessions per Week | TBD | Bronze Package - Month-to-Month Registration ($185/month); Silver Package - Three-Month Registration ($165/month); Gold Package - Six-Month Registration ($150/month); Family/Multi-player discounts; |
| Level 4 | Two (2) Sessions per Week | TBD | Bronze Package - Month-to-Month Registration ($185/month); Silver Package - Three-Month Registration ($165/month); Gold Package - Six-Month Registration ($150/month); Family/Multi-player discounts; |
| Personal Training / Special Event Training | Varies | TBD | $60 / hour |
Training Program Outcomes
| Objective/Outcome | Delivery Modality |
|---|---|
| Technical Efficiency: Posture, Mechanics, and Sustained Movement | • Various Warm Up Options • Static Stretching • Dynamic Stretching |
| Power Capability: Technical Aspects of Total Body Explosiveness | • Olympic Lifting Techniques • Resisted Explosive Exercises • Abdominal Exercises • Special Accessory Lifts: The Problem Areas |
| Coordination Efficiency: Sequencing, Balance, and Rhythm | • Total Body Movements • Proper Body Sequencing • Change of Direction Methods • Foot Quickness Drills |
| Speed Capability: Positioning, Technique, and Efficiency of Movement | • Total Body Medicine Ball Exercises • Unassisted Jump, Hop, and Skip Drills • Sprinting Mechanics |
| Pschological Efficiency: Enthusiasm, Effort, and Focus | • Role Modeling • Teaching Analogies • Training Execution |
