# Total Performance

The full performance stack: speed, strength, power, agility and conditioning with clear, measurable progress.

## program highlights

Train with a personalized plan inside coached small-groups.

### Key Program Information

Built for ~12+ (middle school, high school, some college). Sessions target speed, strength, power, agility and conditioning with phase-based progress.

### Session Structure

Dynamic warm-up, speed and plyometrics, decel/braking, and progressive strength.

### Progress Tracking

Periodic re-testing (≈6 weeks) using objective markers where available.

### Sport & Position Fit

Coaching cues and loading tailored to your sport, position and training age.

### Ongoing Support

Coaches adjust the plan each phase and align with your competitive calendar.

## What You’ll Improve

Tailored training for every athlete's journey.

### Acceleration

Projection, shin angle, and ground push

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### Change of Direction

Enter, plant and exit efficiently

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### Strength & Power

Progressive loading that transfers to game speed

### Deceleration & Resilience

Safer stops and landings to protect knees and ankles

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### Movement Quality

Posture, rhythm and mechanics that make speed durable

## Experience Dynamic Training for Peak Performance

Sessions blend speed, plyometrics, decel/braking and strength work with clear coaching. Athletes train in small groups with individualized progressions.

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### Session Overview

Focused blocks matched to phase and goals.

### Warm-up & Screen

Readiness checks, mobility and movement quality.

### Performance Work

Speed, COD, plyos and strength aligned to sport/position.

### Data Review

Timing, jumps and strength KPIs guide the next phase.

## FAQs

Quick answers on how we evaluate, coach, and prove progress.

1. **What age groups are supported?**
   
   Athletes 8+ train in age-appropriate groups with coaching scaled to their level.

2. **How often should I train?**
   
   Most athletes see best results at 2-4 sessions per week depending on season and goals.

3. **How is progress measured?**
   
   We track timing splits, jump tests, and strength KPIs, then re-test every 6 weeks.

4. **Will the plan fit my sport and schedule?**
   
   Yes. Your sport, position, and calendar shape the plan and weekly loading.

5. **How do I get started?**
   
   Book your free evaluation. We’ll build your plan and pick a schedule that works.

## Ready to get started?

### Book Your Free Performance Evaluation

Train smarter. Claim your complimentary 40-minute evaluation at ETS Performance. See your metrics, mobility, and next steps to reach peak form.