running-man LEGACY SPORTS PERFORMANCE

Why Legacy Sports Performance

Our Legacy Sports Performance team has trained 100’s of athletes from youth level all the way to professional and Olympic ranks. It is our greatest mission to be apart of the continued development and impact of each individuals athletic journey. We have a staff of highly trained sports performance professionals who are committed to getting the training results you want. That level of impact will not only help maximize your on field performance, but over time pay huge dividends in reducing the occurrence of injuries, and develop long-term, sustainable movement habits.

Ages: 8-11u
Frequency: 1-2 times per week
Intensity: 30-40 minutes
Goals:
- Warm-Up: This will prioritize common and recurring movements related to all sports and general activity – running, sprinting, backpedaling, shuffling, jumping, hopping, crawling, balancing, etc.
- Introducing basic speed & agility concepts: accelerating, decelerating, landing, changing directions, ladders, etc.
- Having fun: This might be the most important goal of all. While sports performance at the youth ages can still be goal focused, we want kids to enjoy being active and in the process have fun, play games, and sweat a little too!
Ages: 12-14u
Frequency: 2 times per week
Intensity: 50-60 minutes
Goals:
- Warm-Up: At the middle school ages the warm-up becomes more advanced, teaching specific movement skills and increasing their training intensity and demand.
- There is an increased emphasis on technique when performing drills and/or movements.
- General strength development: Just like their speed and agility, this will start by learning proper execution of body weight exercises, more specifically lower body strength and core stability. As they get closer to high school there will be a gradual transition into resistance training.
Ages: 15-18u
Frequency: 3 times per week
Intensity: 50-60 minutes
Goals:
- Sports Performance at the high school ages includes:
  Effectively planned warm-up
  Movement preparation
  Speed and agility technique
  Strength training and development
- An effectively planned warm-up will include, but is not limited to the following: CNS activation, plyo prep, ankle mobility, glute activation, hamstring lengthening, hip mobility, anti-extension, anti-rotation, t-spine mobility, shoulder stability, quadricep lengthening, and dynamic preparation.
- Sessions will incorporate all of these elements. After the warm-up, most sessions will include 15-20 minutes of speed and agility, followed by 30-40 minutes of strength training.

running-man SERVICES

Performance Training – High School, College, and Professional Athletes

High School
We offer year around training opportunities for all high school level athletes. We’ve worked extensively in conjunction with our sport club directors to provide an annual sports performance periodization plan that accommodates to athletes in any season. Our high school groups are primarily small-group focused (6-9 athletes) per group, but we offer 1-on-1 and larger group options as well. Small groups are strategically organized based on sport. Each individuals program is tailored to their unique level of training experience and needs.

College & Professional
Over the years we’ve worked with 100’s of college and professional athletes from universities all over the country. The heavy majority of our college athletes train between the months of May – August, but we have year around program opportunities. The training is small-group focused (6-9 athletes) per group, and are primarily organized by sport. Prior to the start of training, you’ll go through an in depth screening – this includes a movement/injury prevention assessment, body composition scan, and nutrition consult. We utilize these tools to set specific goals with every individual, and then define a path on how we’re going to help you get there.

Middle School Performance Training

This is the foundational program for sports performance as far as introducing our middle school aged athletes to basic speed, agility, and strength training concepts. It is for individuals between grades 5-8, and we have setup a comprehensive schedule for the 2024 year. There are going to be 6 sessions in total. Our middle school training will include time spent both on the field improving speed, dynamic power, and change of direction as well as in the weight room. This can be a critical time period where athletes are growing and developing at drastically different rates, so our team of professionals assesses everyone on an individual level beforehand to help identify which groups/programs would be the best fit.

Team Training

We offer both in-season and off-season training opportunities for teams. There is a level of detail and structure we’re able to provide in our team based programming that will ensure progress at any level. Most sessions will consist of four primary components.

Soft tissue, warm-up, and activation: Each day’s warm-up and activation phase are geared to prepare the body for what they’re specifically doing that day. This is not the same repetitive warm-up each day. It’s applicable to maximize performance for each days different and progressive demands.
Field Work: This part of training prioritizes the need/importance for dynamic effort and explosive effort. This may include, but is not limited to agility training, ploy’s, speed mechanics and sprint drills, explosive med ball throws, sled and prowler work.
Strength and Resistance Training: Each team and individuals program is strategically periodized to first build a stable foundation based on their level of personal training experience. That foundation allows us to build strength, maximize power output, and improve an individuals overall work capacity through a comprehensive and progressive plan.
Energy System Development or Recovery Modalities: The fourth component of program design will vary depending on the teams current game status. In-season teams will often have post-lift accessory or recovery work. This is often low-intensive, low-impact, and utilized for teams who will be competing within the nest 48 hours. Off-season teams will have energy system development work, which will be a series of movements designed to create a physical demand on the body similar to what they’ll experience within their sport.

running-man WHO WE TRAIN

College & Professional

Our summer off-season program has prepared hundreds of college, professional, and Olympic athletes in all major sports for the next level. The program extends from May through August, and small group times are available to athletes of all sports.