Sports Performance Training

About Sports Performance:

Our greatest mission as a Sports Performance Staff is the continued development and impact on our own Legacy athletes. This means more than just incorporating off-season training opportunities as a part of the Legacy club experience. Our Sports Performance staff has worked extensively in conjunction with our club directors to provide an annual sports performance periodization plan for all sports, and every individual. Being able to deliver this level of impact not only helps maximize on field performance for our athletes, but over time will pay huge dividends in reducing the occurrence of injuries, and develop long-term, sustainable movement habits.

Learn more about Sports Performance at different ages here:

Foundations of Sports Performance, Ages 8-11
Introduction to Sports Performance, Ages 12-14
High School Sports Performance, Ages 15-18
Foundations of Sports Performance, Ages 8-11

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!

Introduction to Sports Performance, Ages 12-14

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.

High School Sports Performance, Ages 15-18

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.

Sport Specific Sports Performance

Softball

Ages: 8-11u
Frequency: 1-2 times per week year-round
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: Understand health through fun activities (races, games, etc.) to develop a solid foundation of athleticism through different elements of speed and strength

Ages: 12-14u
Frequency: 2 times per week in-season; 2-3 times per week off-season
Intensity: 60 minutes
Goals: 

  • Start to incorporate movements that are more advanced in technique and sport-specific where they have an outcome of assisting the athlete on the field.
  • General strength development: This age group will learn proper execution of all body weight and weighted exercises, more specifically lower/upper 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 off-season; In-season is 1-3 times per week
Intensity: 60 minutes
Goals: 

  • Main goal: to have the athlete excel past their competition with further development of speed, power, and strength
  • Sessions will incorporate these elements throughout the annual program plan to accommodate the different needs of the softball season
  • Effectively planned warm-up
  • Movement preparation
  • Speed and agility technique
  • Strength training and development
  • Injury prevention exercises (Main joints to take care of: knees, ankles, shoulder)
Volleyball

Ages: 8-11u
Frequency: 1-2 times per week year-round
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: Understand health through fun activities (races, games, etc.) to develop a solid foundation of athleticism through different elements of speed and strength

Ages: 12-14u
Frequency: 2 times per week in-season; 3 times per week off-season
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.
  • Start to incorporate movements that are more sport-specific/have an outcome where it will assist the athlete on the court/field.
  • General strength development: This age group will learn proper execution of all body weight and weighted exercises, more specifically lower/upper 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 off-season; In-season is 1-3 times per week
Intensity: 50-60 minutes
Goals: 

  • Main goal: to have the athlete excel past their competition with further development of speed, power, and strength
  • Sessions will incorporate these elements throughout the annual program plan to accommodate the different needs of the season per sport
  • Effectively planned warm-up
  • Movement preparation
  • Speed and agility technique
  • Strength training and development
  • Injury prevention exercises (Main joints to take care of: knees, ankles, shoulder)

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.

Who We Train – list of athletes by sport

Return to Sport

Our Return to Sport Program offers different levels of treatment that will get you off our table and back in the game. Our program offers high level care with licensed medical providers and athletic trainers. Our communication with parents and coaches ensures the quickest and safest recovery for all athletes.

Return to Sport is for athletes who have recently undergone a surgical procedure and have been recently discharged from physical therapy or athletes who need a more hands on approach to their recovery plan. Highlights of the program include:

  • Functional Testing
  • Objective measurements for progress
  • Licensed Medical Provider
  • Certified Performance Specialists
  • Manual Therapy: Muscle Energy, Myofascial, etc.
  • Evidence based approach to objective measurements
Athlete Assessment Form

    Staff

    Randy Young

    Director of Sports Performance
    ryoung@legacycentermichigan.com

    Education

    Bachelor’s Degree in Exercise Science, Olivet College

    Masters Degree in Exercise Physiology, Eastern Michigan Certification

    Experience

    Eastern Michigan Assistant Strength & Conditioning Coach – 2013-2015

    Legacy Director of Sports Performance – 2016-Present

    Kyle Szirovecz

    Human Performance Coach and Speed Specialist Human Performance Coach, Director of Youth Development
    kszirovecz@legacycentermichigan.com

    Education

    Bachelor’s Degree in Exercise Science, Oakland University

    Experience

    Institute for Athletic Medicine: Biomechanics analysis, corrective specialist, and program design

    Ross Hall

    Human Performance Coach
    rhall@legacycentermichigan.com

    Education

    Bachelor’s Degree in Kinesiology

    Certification

    ACSM

    Experience

    Interned at Barwis Methods

    PT Tech at The Core Institute: Rehabilitation strategies and program design

    Brecon Village: Program design and implementation both on an individual and group exercise class basis

    Kaitlin Burgess

    Lead Softball & Volleyball Sports Performance Coach
    kburgess@legacycentermichigan.com

    Education

    Master of Science in Strength & Conditioning

    BS in Exercise Science & Athletic Training

    Certification
    NSCA CSCS – Certified Strength & Conditioning Coach
    USAW L1

    Experience

    University of Michigan – Research Strength Coach

    Bryant University – Assistant Strength Coach

    Experience in program development for specific sport & position needs in over 10 different sports

    Former Collegiate volleyball player

    Partners with a Volleyball Olympian to teach skills & development

    Menu