Sports Performance



Prolific Performance focuses on the long-term development of youth, high school and collegiate athletes. Each training program is individualized and tailored to meet each athlete’s goals and needs in a variety of sports, including but not limited to: football, soccer, track and field, tennis, baseball and softball, basketball, lacrosse, field hockey, volleyball, boxing, wrestling, gymnastics, ice hockey, golf and swimming. Our program is split into 3 different development stages with age appropriate strength training in each group. All 3 are part of our Long Term Development Plan.


Entry level program geared towards the first time athlete ages 8-11.  In a fun an effective learning environment we cover the basics of running techniques and body weight control through age appropriate drills and body weight exercises.
Areas of Focus:
  • Coordination
  • Flexibility
  • Core Stability
  • Functional Mobility
  • Mechanics
  • Speed and Agility Fundamentals


This stage is for the developing (pre-pubecent) athlete ages 11-14 that has already acquired the fundamentals needed to develop their performance further as an athlete. In this stage we begin to introduce weight training into the program in a safe and effective learning environment. Our strength training program is properly integrated into a more complex Speed dynamics and agility curriculum that impose more pressure and stress which build upon a stronger, more rigid high performance platform.
Areas of Focus:
  • Coordination
  • Flexibility and Elasticity
  • Core Stability
  • Functional Strength
  • Muscular Endurance and Stamina
  • Dynamic Power
  • Mechanics
  • Speed and Agility Development


This stage is for the performance based athlete where the physical performance attributes are paramount to sporting success. This program is for the the adolescent athlete aged 14+. This program is designed to extract and maximize all of the performance capable of an athlete. Training is rigorous with set reps designed to build lean muscle, maximal strength and power. We introduce college level lifting patterns that will prepare them for collegiate sports so that they won’t be left behind. Speed Development is challenging with complicated drills that build upon first step acceleration, power position, maximum velocity and agility. This is the final stage to our Long Term Development Plan!
Areas of Focus:
  • High Speed Coordination
  • Muscular Growth
  • Maximal Strength
  • Power
  • Acceleration
  • Max Speed
  • Directional Change and Agility
  • Reaction
  • Stamina

Strength For Speed

“Speed is THE most resounding attribute, that ultimately establishes perceived value of any of the athletic abilities”

Our Premier Sports Performance program that follows a strict continuum and fully integrates speed and strength development together
Strength for speed is a universal sports performance training system specialized for the athlete looking to increase total body strength, speed and agility. These components are the pure essence of sports. Through a sports performance readiness evaluation (SPRE) we determine if an athlete is ready for sports performance training. In this evaluation we conduct a Functional Movement Screening, Vertical jump test, a speed test and agility test in order to develop a profile and percentile ranking for the athlete. If the athlete scored adequately on the FMS, has strength training history and is deemed competent in lifting technique we also perform a strength and power assessment. Our program is split into 3 different development stages with age appropriate strength training in each group. All 3 are part of our Long Term Development Plan.