The Training System

Our trainers and sports fitness professionals bring years of hands-on, successful experience working with athletes of all age groups, and from every sport. Our focus is on improving the functional sports movement and skill sets of every athlete we work with.

All-Star Sports Academy understands that true sports fitness and preparation starts with a plan. For the youth athlete (typically 13 and younger) it means designing activities which improve athletic functional movement patterns in the broad sense, with some emphasis on sport-specific (not position-specific!) movements and skills. For those 14 and up, it's reasonable to begin applying conditioning concepts to fully sport-specific and more position-specific activities.

All-Star begins with the knowledge that all sports movement and skills originate in the brain, not the biceps, shoulders, chest or even the legs. Our trainers know that the athlete's kinetic chain must be fully functional and working as an integrated unit in order to reach the highest possible levels of athletic achievement.


It's important to have an objective understanding of the athlete's strengths and weaknesses. All-Star Sports Academy's trainers and fitness professionals acquire subjective information from and about the athlete regarding his/her experiences and performance in sports. This may be accomplished through either a formal or informal interview process, before training starts or during the initial workout sessions. Our goal is to get a firm idea of what the athlete has experienced in sports so far, what they'd like to achieve and where he/she believes improvement can be made.

This process also allows us to become familiar with the athlete's schedule, preferences and overall approach to sports fitness and to other aspects of life.

We  also assess the kinetic chain integrity and performance of each athlete we work with. This portion of the assessment process requires a sports fitness professional with intimate working knowledge of biomechanics, kinesiology, exercise science and functional sports movement. At All-Star Sports Academy, our trainers not only possess the working knowledge required for a high-quality assessment, we teach other trainers how to perform assessments.

When working one-on-one with high school-aged or more advanced clients, we prefer to perform a kinetic chain assessment, along with the SAPE Combine Test Protocol. SAPE is an acronym for Speed, Agility, Power and Endurance. All-Star Sports Academy's test protocol is based on real life functional sports movements.

Whether assessing the athlete in the individual setting or in a group session, we look for the quality of the athlete's movements, deviations from normal movement patterns and obvious muscle tightness/weakness. In other words, a real life, scientifically rational look at the athlete to determine the proper starting point and the issues which must be addressed now, and as the program develops and unfolds.

This assessment process permits All-Star Sports Academy to create a performance baseline for individual athletes, against which the improvements desired can be measured. Those things which can be measured or assessed can be more readily improved with proper Program Design.

Program Design

Program design entails creating and implementing a formal, structured system of addressing items noted in the assessment process while progressing the athlete towards his or her stated goals and objectives.

Our job as trainers and sports professionals is to find a way to teach the athletes how to move while helping them to improve performance...and have fun doing it!

All-Star's trainers are more qualified than nearly any others to implement individual training programs. However, we have learned through our research that most youth athletes benefit more, and progress faster in group sports fitness programs. Group programs are based around the athlete's needs, age group, sports and overall skill sets and level of athletic body (kinetic chain) integrity.

In any circumstance, All-Star Sports Academy's programs are scientifically rational, comprehensive and progressive, and of course, fun for the athlete to participate in!

Multiple, interconnected aspects of sports conditioning must be addressed in order to improve performance and athleticism, develop resistance to injury and make sports more rewarding for the youth athlete.

These include:

Flexibility - Possibly the most improtant, and most often ignored aspect of sports fitness training. Muscles produce and reduce force best from their optimal (correct and best) length and position. Groups of muscles integrate to produce the complex movements needed for sports performance. If muscles are tight or unbalanced, they will not properly function as needed to perform the sports tasks required of them!

All-Star Sports Academy trainers address the issues surrounding functional and athletic flexibility by ensuring that the athletes we work with include flexibility work as part of their sports fitness programs! Static, passive, active, dynamic and functional flexibility are all addressed as needed, based on observation and assessment of the individual athlete.

Core Stability/strength Training - Absolutely necessary for performance of every sport-related physical action imaginable! The core musculature works in every movement to stabilize the lumbo-pelvic hip complex and spine so that motion can occur. Weak, impeded or reduced core strength is the root cause of more sports-related injuries than any other aspect of sports fitness training!

For most "sports fitness facilities" core training is an excuse to make the athlete perform sit-ups and ridiculous circus-act exercises using "functional tools!"

The real solution is to teach the athlete how the core muscle systems work, and how to activate it! From there the application of the stabilization-to-strength-to-power training continuum being used by the most cutting edge sports science organizations, as well as a majority of the most effective professional sports teams, will allow the athlete to develop high levels of core force production! Proper core training increases power, speed, balance, agility and overall strength, and dramatically improves injury resistance!

Balance Training (Neuromuscular Stabilization) - Balance is not a mystical quality that is possessed by some and unattainable by others! Balance is a biomechanical function that can be improved through consistent application of scientifically rational training methods!

Often, the ability of an athlete to maintain balance in an unbalanced, multi-directional sports environment can be a game-changing skill! Using the stabilization-to-strength-to-power continuum, All-Star Sports Academy helps its' athletes develop high levels of neuromuscular stabilization and the ability to use it in any sports application!

Power (Reactive Neuromuscular Training) - Reactive Neuromuscular Training, or RNT, is about teaching the neuromuscular system to respond to, decelerate and optimally use ground and other forces to improve movement patterns and performance.

Power training (RNT) begins with the simple ability to reduce and respond to ground forces without dysfunction in the athlete's kinetic chain. Controlling and moving bodyweight in response to ground and other forces while reducing and controlling unwanted or inefficient joint movement is critical to the development of athletic strength and power, as well as injury prevention.

All-Star Sports Academy's Sports Fitness Professionals know that power is more than just the ability to "move weight!" A "big bench" doesn't automatically translate to producing power in activities like blocking and tackling, driving the lane, checking, throwing or hitting a ball, shooting a puck or ball or controlling an opponent on the mat.

RNT helps the athlete explode, change direction and ladn with optimal neuromuscular efficiency, making the athlete quicker, more powerful, more agile, faster and more resistant to injury!

Integrated Speed Training - Let's face it, when it comes to athletic success in ANY sport, SPEED KILLS! It kills your competition if your have more than they do; it kills you if you don't! In case you're one of the handful of people left on earth who haven't figured it out yet, here's a revelation: succeeding in sports is not just about running fast in a straight line (even for sprinters!)

Multi-directional speed is one of the hallmarks of successful athletes in every sport. Explosive direction changes and rapid acceleration lead to eye-popping athletic results!

In case you've been told that you're either fast or you're not; that you are "born fast" or you're not...good news! Speed is a biomechanical function that can be developed and enhanced with proper training!

Speed occurs in all planes of motion, and in all directions. Straight ahead speed, first step speed, lateral speed, closing speed, vector speed, hand speed and explosive speed are just some of the types of speed needed for an athlete to perform at the highest possible At All-Star Sports Academy, we help our athletes develop exceptionally high levels of the speed they need to excel!

Integrated Strength Training - The athletic body (and every body) moves and performs as a unit. It must be trained the same way, so that strength developed can be utilized whenever the athlete needs it.

Integrated strength is the development of high levels of applied strength in functional movement patterns and sport-specific (even position-specific) movement patterns, along with high levels of endurance in those movement patterns.

All athletic movement is integrated in nature, requiring extensive levels of coordination within, and between, multiple muscles and movement systems. It's been shown over and over, in dozens of research studies, that the brain trains movements, not muscles!

So, are you an athlete trying desperately to train for success in the modern sports arena using neanderthal, split body, "isolation" routines? Are you still training the "big three lifts," and not much else?


Then you'll realize why the athletes who train with us bring dominating strength to their game!

Sport-specific pattern training - Prior to about age 12, the idea of sport-specific training is not really applicaple. While it is true that younger athletes can benefit from sports fitness programs that include aspects of the sports they play, their neuromuscular systems (NMS) are still in the developmental stage. The growth and maturity of the NMS benefits most from multiple types of athletic and movement based stimulus. Children who get this type of variety and challenge usually develop the maximal athletic ability possible.

In other words, start with basic athletic movement and grow from there! Running, jumping, crawling, throwing and catching, falling and getting up, moving objects, hopping, skipping, problem solving, team building and strategy development are all aspects of sports fitness training for kids under 12 or 13.

Certainly, it makes sense to introduce rotational training, speed and agility training, balance training and coordination development into all programs, including those for younger athletes. All-Star Sports Academy believes, however, that sticking to the basics when an athlete is young will vastly improve motor patterns throughout life and sports, help the athlete enjoy their training and help prevent sports "burnout."

After age 12 or 13, it is more appropriate to begin incorporating more "sport-specific" training concepts. For example, introducing more specific speed and agility drills for young soccer, basketball or hockey players.

As the neuromuscular system matures, it develops a better ability to retain more complex training patterns. Because of this, we believe it's more appropriate to introduce sport-specific pattern training at the age of 12 or 13, since research has shown a much higher functional crossover into actual sport activities as a result of the neuromuscular adaptations which occur after age 12 or 13.

All-Star Sports Academy's Sports Fitness Professionals have the knowledge and ability to observe sports-specific movement patterns and how athletes perform them, and choose training options and programs that best enhance the athletes ability to perform them!

Nutrition and hydration - To succeed in athletics, you have to get beyond the ridiculous general advice to "eat well!"

All-Star Sports Academy teaches athletes how food affects them, their training and their performance in sports activities. All-Star's Sports Fitness Professionals also teach our athletes how to get the lion's share of their nutrition from real food!

With a few exceptions, notably the use of a good multi-vitamin (true for all of us!) or a high quality, all-natural protein meal replacement, athletes should de-emphasize the use of supplements, especially before about age 16.

All-Star Sports Academy helps our athletes sort through all the supplement hype and learn the most effective and natural ways to fuel and refuel their bodies for high performance and complete and natural recovery from workouts and athletic contests.

Healthy, natural athletic development lasts longer and performs at higher levels. PERIOD!

Rest and regeneration - At All-Star Sports Academy, we teach our athletes the improtance of and real meaning of rest, which is crucial to the recovery process. Sleep, "downtime" and other healthy rest methods are encouraged and planned for in the development program. Activities that do not revolve around the athlete's sport should also be included in order to prevent "burn-out."

The mental game - All-Star Sports Academy creates a "Culture of Victory with Integrity" in which all of our athletes can strive for success and perform at their best!

We encourage our athletes to do absolutely everything they can do to prepare to win. When this is accomplished losses become lessons on what to work on next! When the athlete is constantly seeking self-improvement, confidence soars.

All-Star Sports Academy helps athletes move from a state of "unconscious incompetence" to one in which the athletes moves easily and fluidly from activity to activity, and perform at the highest possible levels at all times!

­Most sports trainers and facilities are happy when they manage to focus on or improve one or two of these important aspects of sports fitness and preparation.

At All-Star Sports Academy, we're not happy unless we've addressed and improved them all!

Contact us for your trial membership and find out why our athletes are so loyal...and successful!