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 SPORTS PERFORMANCE PROGRAMS - TRAIN WITH US TODAY

Accelerate Speed Academy
Individuals who want to compete at the highest level understand the importance of off-season training. Our sports performance curriculum focuses on developing speed, agility, and overall athleticism for athletes ages 10-14. During the 6-weeks, we will perform both pre- and post-testing for all individuals. Training sessions are 90 minutes incorporating 5 main components: Dynamic Warm-Up, mobility + activation, foundations for power development, general strength & resistance training (age appropriate), change of direction & force application. Any Middle School or Youth Athlete looking to gain an explosive advantage, this 6-week program will maximize how you prepare this summer.
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Middle School Speed & Agility
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. There are going to be 6 sessions in total. throughout the year. 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.

Session 4: 7/8 - 8/15
Session 5: 9/9 - 10/17
Session 6: 11/4 - 12/19
Days: Wednesdays and Saturdays
Times: Wednesdays 430-530pm & 530-630pm | Saturdays 830-930am and 930-1030am
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Middle School Volleyball
L2 Middle School Training (12-14u)
Middle School Flight Club: Saturday Jump Training
Summer Sports Performance: Pre-Season MS Training - get prepared during the months of June and July

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L2 Volleyball
L2 High School Training (15-18u)
Flight Club: Saturday Jump Training
Summer Sports Performance: Pre-Season HS Training - get prepared during the months of June and July
Individual Training.
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Legends FC Soccer
Legends FC High School Boys Black Teams: Training is included as part of being on our top high school boy's teams (2009, 2010, 2011)

Other Sports
We provide year-round training opportunities for high school athletes across all sports. Our programs are built in collaboration with local sport club directors to ensure a long-term, seasonally appropriate performance plan that supports athletes no matter when they compete. Training is primarily delivered in small groups of 6–9 athletes, allowing for focused coaching while maintaining a competitive environment. We also offer 1-on-1 training and larger group options when needed. Small groups are intentionally organized by sport, and every athlete follows a program that is individualized to their training age, ability level, and specific needs. Our programs accommodate both in-season and off-season development opportunities. Include contact info at the bottom.
Our summer off-season program for college and professional athletes spans from May through September. Earlier options are available for those who need it. Our programs are designed for college and professional athletes seeking the individual attention needed for long-term and sustainable development, with a proven track record of working with hundreds of athletes across the country in every sport. Training groups are scheduled and organized by sport and level of training experience. While groups are organized to be competitive based on age and playing experience, programs are individualized to meet the needs of each athlete's goals. Include contact info at the bottom.

A young woman is performing a knee exercise on a workout step at a gym. She is wearing a black t-shirt, black shorts, and white athletic shoes, with her hair tied back. The gym background includes exercise equipment and other people working out.

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.