Sports Performance
A Competitive Approach to Sports Performance
At Legacy, our goal is to develop complete athletes who are stronger, faster, more explosive, and better prepared to compete at a high level. We combine individualized programming with a competitive training environment to help athletes maximize their potential.
Every athlete has different goals, strengths, weaknesses, training experience, and sport-specific demands. We take those factors into account when developing each athlete’s training plan, using performance assessments, ongoing coaching, and measurable progress to guide our approach.
Our MPH Training System combines strength, power, speed, agility, mobility, and conditioning to develop the physical qualities that translate directly to athletic performance while building durability and helping athletes stay healthy throughout their careers.
Speed &
Agility
Speed and agility are fundamental components of athletic performance. Our training focuses on developing an athlete’s acceleration, top-end speed, quickness, change of direction, and overall movement efficiency.
Athletes learn how to properly accelerate and decelerate, change direction, react to their environment, and efficiently apply force into the ground. These skills are developed through progressive sprint, agility, change-of-direction, and movement training designed to transfer to the demands of competition.
Strength & Conditioning
Strength provides the foundation for athletic performance. Our strength and conditioning programs are designed to help athletes develop the strength, power, work capacity, and physical resilience needed to perform at a high level.
Training is individualized based on the athlete’s age, sport, position, training experience, and current abilities. We focus on developing quality movement and progressive strength while teaching athletes how to train effectively and consistently.
The goal isn’t simply to make an athlete stronger in the weight room. It’s to build strength and power that translates to the field or court.
Mobility & Movement Quality
Mobility is an essential part of developing a complete athlete. The ability to move freely and efficiently through appropriate ranges of motion allows athletes to perform movement patterns effectively and can help support long-term durability.
Our mobility work is incorporated into training to address individual limitations, movement restrictions, and areas of need. We utilize exercises targeting key areas such as the hips, shoulders, spine, and ankles to improve movement quality and help athletes move more efficiently.
Developing the Complete Athlete
Our approach goes beyond simply lifting weights or running speed drills. We combine multiple components of athletic development to create well-rounded athletes who are prepared to handle the physical demands of their sport.
Our goal is simple: develop athletes who are stronger, faster, more explosive, more durable, and more confident in their ability to compete.
TRAINING OPTIONS
Semi-Private Training
Semi-private training is our most popular training option for high school and college athletes at LGC Athletics. It combines the individualized programming and coaching of private training with the energy, accountability, and competition of a small training group.
Our semi-private groups are limited to 4 athletes per session, allowing coaches to provide a high level of individual attention while athletes train alongside others working toward similar goals.
Individualized Training. Small-Group Environment.
Although athletes train together, their programs are built around the individual. Every athlete has different goals, training experience, strengths, weaknesses, sport demands, and physical needs.
Athletes may perform different exercises, use different loads, or follow different progressions within the same session. The goal isn’t to have four athletes simply complete the same workout. It’s four athletes receiving individualized coaching within the same training environment.
What We Train
Sessions are designed around the qualities that help athletes become stronger, faster, and more explosive. Depending on the athlete and their training needs, sessions may include:
- Speed & Movement Development — Acceleration, sprint mechanics, agility, change of direction, jumping, and athletic movement.
- Strength & Power Development — Progressive strength training designed around the athlete’s age, experience, sport, and current abilities.
- Accessory Development — Unilateral strength, core development, mobility, stability, and other areas that support long-term performance.
- Conditioning & Work Capacity — When appropriate, conditioning designed to help athletes handle the physical demands of their sport.
Training is continually adjusted as the athlete develops. We track progress through strength testing, performance metrics, and ongoing coaching feedback to ensure the program continues to meet the athlete where they are.
Training is continually adjusted as the athlete develops. We track progress through strength testing, performance metrics, and ongoing coaching feedback to ensure the program continues to meet the athlete where they are.
Who Is Semi-Private Training For?
Semi-private training is designed primarily for 7th grade through college athletes who are serious about improving their athletic performance. It is a great fit for athletes who want to:
- Become stronger, faster, and more explosive
- Follow a structured training program year-round
- Receive individualized coaching
- Train in a competitive and energetic environment
- Build the physical qualities that transfer to their sport
- Develop the habits and training experience needed for long-term success
Building Complete Athletes
Our goal isn’t simply to make athletes better in the weight room. We want to build complete athletes. Training focuses on strength, speed, power, movement quality, durability, and the physical qualities that allow athletes to perform at a higher level.
As the athlete develops, the program develops with them. Whether an athlete is building their foundation or preparing for collegiate competition, our goal is to provide the coaching, structure, and environment they need to continue improving.
Private Training
Private training is built around the individual athlete. Every athlete has different strengths, weaknesses, goals, and demands based on their sport and position. Our 1-on-1 training allows us to build a personalized plan designed specifically around what that athlete needs to become better.
We begin by identifying areas for improvement and developing a plan to turn weaknesses into strengths while continuing to develop the qualities the athlete already does well. Training is continually adjusted based on progress, performance, and measurable results. Through regular assessments, strength testing, speed testing, movement evaluations, and other performance metrics, we are able to track development and make sure training continues to meet the athlete’s needs.
Strength & Power Development
Athletes will train in our weight room to develop the strength, power, and physical qualities needed to perform at a higher level. Training focuses on building a strong athletic foundation while teaching athletes how to properly execute movements, progressively handle resistance, and transfer their strength into sport-specific performance.
Speed & Movement Development
Private training also incorporates work focused on improving linear speed, acceleration, lateral movement, agility, and change of direction. We work on the technical aspects of sprinting and movement while developing the physical qualities that allow athletes to apply those skills more effectively when competition begins.
Individualized Performance Training
The goal of private training is not simply to make an athlete stronger or faster in the weight room. Our goal is to develop a complete athlete. By combining strength and power development with speed, movement, and sport-specific performance, we help athletes become more explosive, efficient, and confident in their ability to compete.
Whether an athlete is preparing for high school, club, collegiate, or the next level of competition, our private training program is designed to meet them where they are, identify where they need to go, and provide a structured path to get there.
Breakaway
Speed
Breakaway Speed is LGC Athletics’ youth-focused athletic development program for athletes ages 8 – 13. The program is designed to help young athletes become faster, more coordinated, more confident, and better prepared for the demands of sport.
Sessions focus on acceleration, sprint mechanics, agility, change of direction, jumping and landing, coordination, and foundational strength training in an age-appropriate environment. Rather than focusing on advanced lifting or conditioning, we teach young athletes how to move, compete, and control their bodies while building a strong foundation for long-term athletic development.
What to expect
Breakaway Speed sessions combine speed and movement training with introductory strength and physical preparation. Athletes learn how to:
- Accelerate and sprint efficiently
- Improve agility and change of direction
- Develop coordination, balance, and body control
- Jump, land, and move safely
Build foundational strength through age-appropriate exercises
Develop confidence and athleticism in a fun, energetic group setting
Speed is a skill, and learning fundamental movement skills at a young age can provide a significant foundation for future athletic development.
Breakaway Speed gives athletes the opportunity to develop a broad range of physical skills that can transfer across baseball, softball, football, soccer, basketball, lacrosse, and other sports.
Our goal is simple: build better movers now so they are better prepared for more advanced performance training later.
As athletes grow and become more physically mature, the skills and movement foundation developed through Breakaway Speed provide a strong starting point for progressing into more advanced strength, speed, and sports performance training.