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Spring House, PA

215-628-8811

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Hard, basic, sound and simple work is the best approach.
~ Dennis Angelina

FTT Sports Training programs are centered on long term skill acquisition. When it comes to athletic development, we seek a long term approach to truly maximize performance for youth athletes.

 

Your Best Season(1)

 

YOUR INVESTMENT IN BECOMING STRONGER & FASTER


 

VARSITY (ages 14+) 
We TRAIN in 3 months cycles

3 Month Cycle: 3 options

$189 per month for 3 months of unlimited training ($567 total investment)

$99 per month for 3 months, any 2 days per week of speed and agility or strength training ($297 total investment)

1 month cycle not preferred (unless athlete has come home from college or is on limited time). 
Our program with the highest success rate comes in a 3 month cycle.

With this you will get:

  • A FREE week trial 5 days to test out as many classes as you wish for 5 days in row
  • During that week trial you may schedule a FREE baseline evaluation with your trainer (baseline testing only takes place on Monday and Wednesday 4:00-4:30)
  • Unlimited classes: 5 days per week
  • Stay for both session:  You may stay for two classes per day, a strength class and speed class  ( this is urged, strength portion of the program is integral in becoming a better athlete)
  • Strength Training:  Our strength training program is precise and set with one goal in mind, to get stronger, so you can get faster.  This program runs 4 days per week with Thursday being a make up day.  Monday Tuesday Wednesday are all strength days either before or after our speed work
  • Small Class sizes:  Our class size is small, and therefore the athlete will not get lost.  The trainer will be very aware of the athlete and their needs
  • Bi monthly Testing:  If you are not testing for it you can’t train for it.  Both strength training and speed work get tested to make sure everything is moving in the right direction
  • Freeze: A 1 time, 2 month max freeze on the 3 month Investment
  • Programming:   Our programming is thought out and designed with progression in mind.  We DO NOT just make it up from day to day.  We follow a strict program which has proven to give the best results for the activity at hand
  • Training Times:  5:30-6:30 p.m. 6:30-7:30 p.m.


JV (ages 9 – 13)
We TRAIN in 3 month cycles

3 Month Cycle: $89/month for 3 months of unlimited training  ($267 total investment)

With this you will get:

  • A FREE week trial 5 days to test out as many classes as you wish for 5 days in row
  • During that week trial you may schedule a FREE baseline evaluation with your trainer (baseline testing only takes place on Monday and Wednesday 4:00-4:30)
  • Unlimited classes: 5 days per week
  • Stay for both session:  You may stay for two classes per day, a strength class and speed class  ( this is urged, strength portion of the program is integral in becoming a better athlete)
  • Strength Training:  Our strength training program at this age group happens during the same hour as their speed work.  Everything we do is in preparation for when they become Varsity athletes.  • • We teach the basics, focus on body weight exercises and conditioning.
  • Small Class sizes:  Our class size is small, and therefore the athlete will not get lost.  The trainer will be very aware of the athlete and their needs
  • Bi monthly Testing:  If you are not testing for it you can’t train for it.  Both strength training and speed work get tested to make sure everything is moving in the right direction
  • Freeze: A 1 time, 2 month max freeze on the 3 month Investment
  • Programming:   Our programming is thought out and designed with progression in mind.  We DO NOT just make it up from day to day.  We follow a strict program which has proven to give the best results for the activity at hand
  • Training Times:  4:30p.m – 5:30 p.m.

 

 

 


OVERVIEW OF SKILL SETS

Mobility

Mobility training is the single most important attribute any successful athlete can acquire and maintain for greater gains in the gym and success on the field.  In the hierarchy of training, it starts with mobility, moves then to stability, then strength and finally speed.  There will always be an element of mobility in each skill set.

Linear Speed (Monday)

Research on speed development reveals that increasing the force created by each step, thus improving stride length, plays a much greater role than attempting to increase stride frequency.

With this in mind, several sports training devices/techniques have been developed to enhance the important aspect of speed. FTT recommends you perform contrast training. Essentially that means, you will train to do a few reps without a tool, a few reps with a tool, and a then few more without it again. This pattern of training helps you to “up-regulate” over time and create a more forceful contraction which results in higher movement speed. Science has not yet determined exactly how long this process takes and so it does differ between each individual athlete, but it seems that it is a relatively long term process. We routinely expect results from this modality to be realized over the course of several weeks or months.

Agility (Tuesday and Thursday)

Agility for most athletes is centered on the ability to move at maximal speeds within in 5 yards or less while also maintaining speed when making direction changes. The purpose of FTT agility training is to help you develop and perfect technique.  The premise of our program is to improve agility mechanics with plenty of rest between sets, and an emphasis on movement patterns. This is another skill set that takes repetitive practice.

Plyometrics (Wednesday and Friday)

The concept of Plyometrics is based upon completing a rapid load and explode phase, such as jumping.  This is also called the Stretch-Shortening Cycle. Pre-loading your musculature with the rapid load bearing force takes advantage of the elastic properties of human muscles.  The theory behind Plyometric training is that these proprioceptors and the involved muscle tissue will “up-regulate” as a result of the training. To put it simply, the muscle spindles and musculature will actually contract with increased force as a result of the nervous system “learning” that the athlete is demanding more rapid action and power over time. 

360 Strength Program

Our 360 program compliments the speed work and focuses on increasing power, and strength. Teaching core skill sets in power such as deadlift, squat, strict press and bench press with many auxiliary movements to strengthen the core movements. We have put many years of work in developing this program and taking advantage of this part of our Sports Training program is a must.

Initial/Bi-Monthly Evaluation

During your free week trial you may schedule a free baseline evaluation with our trainer during at our scheduled times and days. If you are unable to attend the baseline evaluation, do not worry, we test out every 2 months. During this baseline test we evaluate speed, agility, strength, and character. This information helps us to better understand the athletes needs and help us to better place them in our system.

 Key Areas of Testing

  •  Functional Movement
  •  Speed
  •  Power
  •  Agility
  •  Strength
  •  Athletic Character
  •  Running Analysis

Stop in for a FREE Baseline Evaluation or fill out the form to have our Sports Training Professionals contact you