Strength
Build the force, control, and foundational capacity athletes need to tolerate training and express athletic skill.
Book assessmentIndividual + Semi-Private Training
Train with intent.
Perform with confidence.
An individualized development plan for middle school and high school athletes who want to move better, get stronger, become more explosive, and compete with confidence.
The COR1 approach
Develop the complete athlete.
COR1 connects strength, speed, power, and movement instead of training each quality in isolation. The plan reflects the athlete’s sport, age, training history, season, goals, and objective baseline—and coaching is adjusted as the athlete develops.
Speed
Improve acceleration and upright sprint mechanics while learning how to apply speed in field and court environments.
Power
Develop the ability to produce force quickly through jumping, throwing, sprinting, and explosive strength work.
Movement
Coach deceleration, change of direction, coordination, balance, and efficient athletic positions.
Inside the program
Specific work. Clear purpose.
Athletes may train one-on-one or in focused semi-private groups of two to four. The right format depends on age, experience, schedule, and how much individual attention the athlete needs.
Movement preparation
Each session begins by preparing the positions, ranges of motion, and movement patterns required for the day’s work.
Speed or power emphasis
Athletes sprint, jump, throw, or change direction while fresh so technique and intent remain high.
Strength development
Age-appropriate strength work develops the foundation for force production, control, and long-term progress.
Capacity + application
Sessions finish with targeted conditioning, competitive tasks, or sport-relevant movement based on the athlete’s needs.
Power in motion
Train qualities that show up in sport.
Jumping, sprinting, braking, and reaccelerating give athletes opportunities to express force quickly. COR1 coaches those qualities with clear intent, progressive challenge, and feedback the athlete can use.
Objective feedback
What we track—and why.
Testing is selected because it changes decisions. Parents and athletes receive a clear explanation of the results, priorities, and next training phase.
- 0110-yard acceleration and flying sprint speed
- 02Vertical jump, broad jump, and explosive power
- 03Change-of-direction speed and braking control
- 04Strength progress, movement quality, and training consistency
- 05Athlete confidence and readiness for increasing demands
What to expect
A plan with a purpose.
- 01
Assess
Discuss goals and establish a useful baseline for the athlete—not a one-size-fits-all test battery.
- 02
Prioritize
Identify the few qualities that will create the greatest performance return in the current phase.
- 03
Train
Coach technique, progress workload, and adjust the plan as the athlete responds.
- 04
Retest
Use repeated measures to show progress, update priorities, and keep development moving forward.
Built for your athlete
Is this the right fit?
- ✓ Middle school and high school athletes
- ✓ Athletes new to structured performance training
- ✓ Healthy athletes building speed, strength, power, and confidence
- ✓ Athletes who need coaching beyond a team weight-room program
- ✓ Families who value individual priorities and objective progress
Frequently asked questions
Questions parents ask before starting.
01How often should an athlete train?+
Most athletes benefit from consistent weekly exposure. The appropriate frequency depends on sport practices, competition, training age, and the athlete’s current workload. COR1 helps families choose a realistic schedule.
02Is strength training safe for younger athletes?+
Age-appropriate strength training emphasizes technique, control, progressive loading, and coaching. The program is scaled to the athlete’s maturity and experience—not simply made lighter from an adult workout.
03Can training fit around a competitive season?+
Yes. In-season training typically uses lower volume and focused priorities so the athlete can maintain or develop key qualities without ignoring practices and games.
04When should we expect progress?+
Athletes often notice improved confidence and movement quality early, while measurable physical changes require consistent training over time. Baseline and repeat testing make that progress visible without promising a fixed result.
Start with COR1
Build a better athlete from the ground up.
Start with a clear baseline and an individualized plan for your athlete.