How to Run Fast

In evaluating and teaching high-speed running mechanics, the coach must give the athletes key points on which to concentrate and consciously focus as they learn to re-program their motor patterns. It is useful to break down the
movement in a way that is consistent with a systematic teaching progression. We use six reference points or foci for developing the conceptual technical model, in the teaching progression employed, during video analysis to show faults and causes, and in making corrections. These six foci are:
1. Body Position – This is the most central focus for changes in the technical model and thus for improving performance. If the athlete cannot execute the correct body position with a high degree of skill, it is nearly impossible to optimize the other five foci. Conscious competence in this area must quickly give way to unconscious competence.
2. Recovery Mechanics – This is the first phase of the high-speed running cycle movement. Often thought of as a passive movement and traditionally called the “swing phase”, the mechanically efficient recovery of the limb sets up the other phases of the running stride for higher levels of mechanical efficiency.
3. Transition Phase – This is the phase of the running cycle where an abrupt change of direction of a limb must take place. Faults are often easily recognized in this phase, but they are almost always a product of a cause that is 180° on the other side of the stride cycle.
4. Ground Preparation Phase – This is the phase where the athlete must actively prepare the foot and the leg to strike the ground. From the point of view of determining the performance outcome, this is the second most important phase in the running cycle.
5. Ground Phase – This is the most important phase in the running cycle. Once the athlete leaves the ground, the flight path of the center of mass is unalterable until the next ground force application. Therefore, getting the Ground Phase right is essential.
6. Arm Action – This is the focus that has provoked some of the greatest disagreements between biomechanics and coaches. Biomechanics have contended that the arms balance the forces of the legs to support the body in the proper alignment. Coaches however have promoted that the arms “control the legs” and thus can positively impact performance.
At SPG we believe both are correct ! Schedule your evaluation to get  Faster Stronger Better!

Why Bodybuilding Training Falls Short of Athletic Performance Needs

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Typical body building style weightlifting falls short of sport performance for three key reasons:

It’s too Isolated:  The goal of bodybuilding is simply and succinctly to make muscles bigger. Bodybuilders implore specific days to train chest and triceps back and biceps and every now and then, legs.  In performance, muscle specific exercises are usually done for rehab and performance care means. Remember, those simply having big muscles won’t make a better athlete, and if done incorrectly, could decrease your athleticism.

It’s not heavy enough.  To get stronger (not including beginners) you need to stimulate the brain to use large amounts of muscle fibers, quickly.  This happens from lifting heavy weights, especially in sagittal plane movements (forward/back/up and down) as they can usually be loaded heavier due to how the body is built.  Typical body builder style lifting actually causes endurance adaptations in muscles because they typically are 10-20 repetitions and are purposely slow to break muscle down.  Much of the “bulk” in the guys at the gym is largely water due to increased aerobic nutrients. Along with bigger muscles the only time an athlete needs to lift in such high volume for isolated exercises is during rehabilitation, or certain injury prone areas.

It’s not functional.  When in the world is a rugby player doing anything remotely like a mere cable triceps extension, or anything that doing that contributes to?  Conversely, when would a quidditch athlete (you tube it-no time to explain) need to be explosive off of one leg?  Often, if you watched the video, just like every other field sport.  Most body building programs (and arguably a number of strength and fitness programs) don’t include ANY rotational training, meanwhile nearly all sports put athletes in position to rotate and move in combinations of left, up, and around all at the same time.  In football (soccer) points are scored on max intensity efforts, parts of training needs to reflect that.   Athletes simply have different needs for sport, which means the training must be different. Doing curls in the squat rack doesn’t equate to this. Nor does the leg extension machine.

Having said all that, I will highlight a few points about what is best for gaining strength.  I will refer to athletes no younger than their late teens who have some prior weightlifting experience and have more of a developed body.

Compound movements.  Compound movements (uses more than one joint) give more bang for your buck.   Competing in sports consists of movements, not flexing muscles.  Therefore an athlete should train movements forward, sideways, and rotationally.  Squats, rotational cable or medicine ball lifts, lunges, pull ups, step ups, cable presses, etc. are examples of compound movements that target large muscle groups in particular, and require varying amounts of total body stability, very important for sport.

Make the exercises heavy.  Flat out, with movements like squats, presses, deadlifts, etc. where an athlete is using both legs/arms, the load should be a weight that can’t be lifted more than 6 times.  Studies show that strength gains are increased best with heavy weights and less repetitions, due to the strength of the neuromuscular signals coming from the brain.  Sets like 5×5, 6×4, 6×2, 8×1 are often used with heavy exercises throughout training cycles, although the timing and decision about when to do those must be very intentional and understood.  Rotational movements typically do not fall under this rule as it is hard to get too heavy under such conditions.  These and supplemental exercises that are usually smaller movements (such as shoulder press, lateral lunge) will be effective to do in the 7-10 repetition range.  There are appropriate times for lifting beyond 6 reps with “main lifts” but rarely is it ever beyond 12.

Rest and recover.  With neuromuscular challenging sessions, there is a central nervous fatigue that’s induced due to repeatedly using large amounts of muscle in short efforts (think a 100m sprinter racing four times in a competition).  There generally isn’t too much soreness that happens with this in training, just a likely decrease in performance the next day or two if an athlete were to try to lift it again.  Such training sessions takes 2-3 days to recover from and if an athlete is elite, this can be four days and beyond (they expend more effort).  It must be stressed that appropriate rest is a part of training.  One only actually gets better when you are resting.  “The grind” is only as effective as its recovery techniques.  Mobility stretches, foam rolling, and sleep are imperative to recovery with proper nutrition.  An intentionally planned training program gets the most gains with the least effort possible, of course while still going hard.

In sports, it’s imperative that athletes are trained to be athletes, not body builders.  There are many other factors at play in regards to weight training for athletes, especially rotationally, but that’s outside the scope of this article.  Also understand, that this information can be privy to YOU who may not be an athlete but wants to achieve high levels of strength.

Eat for Excellence


1) Avoid binging. People often binge because their body is nutrient deficient. This can be solved through:

a) Avoiding empty calorie foods. These are foods high in refined sugars and/or fat, and low in nutritional value. Foods like cookies, juice or soda pop, chips, snack foods, fast foods, baked goods, etc. Your body knows you haven’t given it anything it can nutritionally use so it demands you eat again. If you feed it nutrient deficient foods again it will get you to binge later in an attempt to get the vitamins and minerals it needs. This leads to stored fat as the body can’t convert the “empty” calories as efficiently to useable energy. Empty calorie foods also cause a strong insulin response which may lead to an energy crash 1-2 hours later. Not to mention contributing to heart disease, diabetes and chronic degenerative diseases of aging.

You say you don’t eat that much? Oh, you may be surprised! It is well hidden by food manufacturers. They know that we are addicted to sugar, so they hide it in our foods to make us want to buy more of their products, so they can make more $$$$$. Learn to read labels. Sugar is often disguised under the following names usually ending in -ose: glucose, dextrose, sucrose, lactose, maltose, fructose, corn syrup, trubidino.

b) Avoiding things that interfere with digestion, assimilation and ultimately cell deprivation of nutrients:

-Drinking excess liquids with your meals. Don’t. When you drink lots of liquid this dilutes….. Don’t drink icey cold liquids with food either. Cold shrinks the blood vessels in the stomach, reducing the stomach’s ability to produce the acid chemicals that you need to effectively digest food so your body can benefit from it to the fullest extent possible.

-Not chewing food enough. Chew food until it has the consistency of baby food.

-Taking antacids. This prevents stomach acid from breaking down protein into amino acids to be absorbed.

2) Drink a high quality whey protein drink as your first nutrition in the morning. This provides a quick source of amino acids as fuel to jump start your body’s metabolic processes.

3) Eat fruit 30 minutes later. Two pieces should be adequate. This speeds up your metabolism by giving your body some fuel after a 12 hour fast, (break-fast). In doing so, you will burn more calories and have more energy. Approximately 1 1/2 hours later eat some complex carbs with some protein like lean meats such as chicken, turkey or better yet, fish.

4) Eat live, colorful, high water content foods. Examples would be fruits and vegetables, those that are as fresh as possible. They were recently alive, (until picked). Most are very colorful and have a high water content. The longer fresh picked produce sits, the lower it’s nutrient, fiber and enzymatic value. Avoid processed, dead, bleached, dry non-foods. The first thing I cut out when I begin to diet is starches, especially refined ones, (breads, pastas, etc.).

5) Look at the fat content/serving of the foods you eat. Don’t eat any with >2g/ serving. The only exception would be with essential fatty acids like flax oil, cold water fish like salmon, cod, halibut, and nuts.

6) To get lean, lift weights. Increasing your muscle density will help you lose and keep weight off. Muscle burns more calories at rest, so having more muscle helps to keep you lean. Muscle also acts as a storage depot for calories that can be called on later for energy. If your muscles are small or flabby they can’t store as much energy, so guess where that energy (calories) are stored? Right, exactly where you don’t want it, on your hips or your waist line!

7) Never eat closer than three hours before bed. Eating before bed affects your body’s ability to rest and recover, as digestion requires an enormous amount of energy. Food also stimulates insulin release. Insulin is antagonistic to the release of growth hormone. Growth hormone is released when you reach deep sleep. If your insulin levels rise, it suppresses growth hormone release and prevents your body from stimulating growth, healing and repair


Mobile Concussion Testing now available using the Trazer Solution

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Sports Performance Group is delighted to announce that mobile concussion testing is now available using TRAZER’s revolutionary technology.  TRAZER is the recognized world-wide leader in the use of computer simulation for the assessment and enhancement of health, fitness, and physical and cognitive performance

The concussion crisis is a “source of significant pain” for parents, coaches from youth leagues to the NFL, and for those involved in all contact sports.  The negative health impact of concussion on youth, collegiate and professional athletes is widely publicized and documented.   The website states that more than 90 percent of sports related concussions occur without the loss of consciousness!  Call 917-545-7099 for an appointment or stop by Sportset to check out all the things TRAZER can do for your child’s athletic training.

Get My Kid Faster!


My Kid Loves Sports, But Has No Speed: What Should I Do to Get my kid Faster?

Believe it or not, I am asked this question at least once per week. Being in the business of making people run fast, you would figure that it would be the only question I would hear. Thankfully, some of my clients are already pretty fast, they just want to get faster. However, I’ve spoken with a long list of parents, listening to sad stories about how their son or daughter feels left out because they are not fast enough to “make the team”   in which their friends currently participate . Other kids tease them because they are slow on the field or court. The slow kid may be the hardest worker, the best decision maker or the best team player. But, they will never make it to the next level because they just don’t have the speed to compete. It is essentially an affliction of slow-twitch muscle fiber composition.

So what is a parent to do? Unfortunately, you can’t do anything to change the genetic make-up of your child (well, not quite yet at least). So, in the meantime, if you and your spouse were slow, it is a pretty good bet your offspring are trailing behind their friends. While good training may not make them into the team speedster, there are many things that can be done to improve your child’s speed abilities and maximize the genetic potential with which they were born. Provided below are a list of recommendations that will give your developing athlete a fighting chance when it comes to running speed.

1. Have them Run at their Fastest on a Regular Basis


Many parents wonder why their child isn’t getting any faster. They send their child off to soccer practice several times per week, and watch them play in games week after week, but don’t see significant differences in their speed over time. The simple truth is that children need to run at top speed on a regular basis. This does not happen at sport training sessions, where kids are inundated with drills and general conditioning. The drills are performed with a ball or other equipment and can impede the athletes from running at maximum effort and velocity. Conditioning and general fitness work typically emphasizes endurance aspects of training, and not speed related activities. Actual games such as soccer, basketball and football do not even involve maximum velocity efforts, as shown by studies. Hence, athletes do not experience the positive speed stress and adaptation required for faster running. Specific training sessions must be implemented to allow kids to run at or very near top speed, with appropriate recoveries between runs. My most common advice to parents is to have their kids “run fast to get faster.”

2. Provide Good Instruction on Sprinting Technique


Obviously, running fast is a necessity for improving your speed. If there is only one thing you do to make your kids faster, it should be to allow them to run fast. However, if you can provide your kids with simple, foundational techniques for sprinting, they will be much better off in the long run. Running fast and efficiently is a complex motor learning challenge for most people. At the highest level of competition, the Olympic 100m final, sprinting looks effortless. Turning on the right muscles and turning off the unwanted muscles at the highest velocity or movement is a skill that must be taught, refined and maintained by a skilled coach. Kids must be taught the proper limb movements, body posture and level of effort to maximize their speed potential. If they are simply instructed to “push hard” or “go as fast as you can,” they will most likely run into trouble at some point in their development and develop poor habits that will be very difficult to break later on in their athletic career. Seek out a qualified, proven sprint coach to help out your children. Watch the workouts determine if the coach is working on fundamentals. If they break out the speed ladders, parachutes, and other gimmicks, sprint as fast as you can in the opposite direction. A good coach will have some cones, a stopwatch and a proven plan for teaching the fundamentals of running fast.

3. Avoid Unnecessary Endurance Running


Many coaches associate good training with long bouts of aerobic exercise. If the kids are breathing hard, sweating and even on the verge of vomiting, they believe that they have appropriately improved their conditioning. These types of workouts, however, do nothing to improve the speed abilities of athletes. Not only are the wrong muscle fibers being worked, excessive endurance work will result in poor posture, inefficient biomechanics, and low motivation to continue training. Any chance for transitional muscle fibers to move into the fast-twitch category will be dashed by long-distance running workouts. And, even if your child wants to become a marathon, triathlon or Tour de France star, doing speed work at a younger age will only help develop speed qualities that will help them later on in their careers. Remember, the top marathoners in the world can run under five minutes per mile numerous times during a race. Over 99% of the adult population are not fast enough to run even one 5-minute mile. General conditioning is fine, but do not allow it to become excessive. Spend more time building skill and motor coordination with young athletes.

4. Introduce Basic Strength Training Protocols


Young athletes can improve their speed abilities by improving their overall strength. One of the big myths of athlete development is that lifting weights can be harmful to the health and development of young kids. While dropping a weight on your foot can be quite harmful, performing weightlifting exercises with low to moderate loads can be useful in developing general strength and improving movement mechanics. Some kids have problems initiating movement because they do not have the strength to move their own body weight quickly. This is exacerbated when kids go through a growth spurt and their limbs have lengthened, but muscular strength has not improved to handle the new lever lengths. Movements such as squatting and lunging, as well as Olympic weightlifting movements, can build strength and power for accelerating. Simple jumping movements can also improve power and start strength. Jumping up onto a box or running up stairs can be performed easily, without the heavy eccentric impacts that often occur with plyometric movements such as hurdle jumps or depth jumps. These types of activities can be introduced gradually and performed at low volumes one to two times per week.

5. Emphasize Relaxation, Ease of Effort and Patience


Running is a complex activity that requires good control and muscular relaxation to be performed effectively. When teaching young athletes proper running mechanics, the initial phase of training must include only sub-maximal efforts to ensure that optimal technique is maintained throughout the workout. Working at a perceived level of effort of 80-85% is optimal for mastering sprinting mechanics. Such effort may translate into 90-95% of top velocity, which is fast enough to effect a positive speed adaptation in the body. Sprinting is a “feel” sport, which means you need to get a feel for proper technique at higher velocities and work on maintaining this feeling. Young athletes that spend a good deal of time perfecting these qualities will benefit from this investment over the long run.

Final Remarks

One of the most important reasons for parents and young athletes facing the question, “Am I destined to be slow all of my life?,” to continue to work on improving their speed is that all young athletes are developing at different rates. An athlete who is slow now may develop into an athlete with great speed abilities later in their career. This is why it is important for young athletes to try to stay in the game and not give up based on their current performance. One of the biggest problems in youth sports these days is that potentially good athletes are being cut from teams at very early ages. Early specialization is narrowing the potential pool of athletes for various sports. The longer we can keep athletes in the development pool, the greater chance we will have to find the best athletes for the elite level. Following the recommendations above can give an athlete a fighting chance to not only maintain their career, but perhaps vault them into a new level of performance. If we can prevent young athletes from getting discouraged by providing them with good training guidelines, we will go a long way to improving sports and maintaining larger participation rates in active lifestyles for our youth.

Energy and Hydration All in Frozen Bar !

Product Overview:EnergIce® frozen ice bars are the leaders in producing healthy premium ice bars providing athletes with a boost of hydration and energy on and off the field. EnergIce® uses the world’s best and most hydrating ingredients packaged in the perfect on-field consumption size of 2.5 ounces.The energy and hydration occur in the Energice bar and allows athletes to get back to playing faster than ever

EnergIce® Ice bars provide active refreshment and great taste – Just COOL IT and FUEL IT.

The EnergIce® team demonstrates leadership and game changing innovation in the health and fitness industry.

The team of parents and coaches found inspiration from their children’s sporting events. The unique group set out to create a healthy refreshing alternative to the predominance of sporting drinks containing high levels of sugar and stimulants and to put an end to the pile of half-full plastic drink bottles left on the field after games.

EnergIce® is approved by the National Sanitation Foundation (NSF International) one of the most trusted name in food/consumable -safety, and has received NSF’s Certified for Sport® Certification, which helps athletes, coaches and trainers make more informed decisions when choosing sports supplements.

NSF’s certification program is widely recognized by most professional sports leagues and other organizations including, National Football League (NFL), Major League Baseball (MLB), National Hockey League (NHL), PGA TOUR, Ladies Professional Golf Association (LPGA), Canadian Centre for Ethics in Sport (CCES) and the New York Police Department.

NSF’s certification program has been designed for participating manufacturers and their products that include product testing for +165 banned substances, label content confirmation, formulation and label review and production facility and supplier inspections.

·EnergIce® also is WADA (World Anti-Doping Agency) compliant.

EnergIce® is approved and licensed by the National Collegiate Athletic Association.

for  more information please contact

2016 Athlete Honor Roll

Every year, we recognize an individual sport athlete and team sports athlete whose performances over a 12-month time span have been exceptional.We continue to build on the past with the enthusiasm and efforts of our current athletes. Our 2016 Athlete Honor roll is an SPG Alumni favorite.As we look to the future, our vision includes improvements and enhancement of our facilities, our programs, and the experiences of our athletes.

Here are the 2016 Athlete Honor Roll


  1. Crystal Dunn-Soccer
    Washington Spirit forward Crystal Dunn was voted the National Women’s Soccer League (NWSL) Player of the Year.In September 2015, Dunn was added to the roster for the national team’s Women’s World Cup victory tour prior to September 17 match against Haiti, becoming the first player not on the World Cup roster to join the tour.Dunn made her first start of 2015 against Haiti and earned her first cap since the England friendly. She recorded her first career national team assists, both on Carli Lloyd’s goals, and scored her first national team goal in the final moments of the match.Dunn played her first Olympic qualifying match in the national team’s opening game of the CONCACAF Women’s Olympic Qualifying Championship. She scored her fifth international goal in the 5-0 victory over Costa Rica
  2. Robby Meehan US National Snowboarding Championships finalist
  3. Keri Cavallo-NYS girls soccer player of the year ,U 18National Pool,1st team All state Committed to Yale,Gatorade State Player of the year
  4. Joyce Kwok-Swimming- 10 All American Titles Now at CW Post
  5. Shannon Horgan – Soccer – Selected to the U.S. U-20 National Team.
  6. Christina Klaum- She was named second team all Big East. Lead her team to the Big East title for the first time in ten years. Selected To U.S. U-19 National Team Training Camp, one of 24 players to be selected for the camp held in Carson, Calif.
  7. Scott Albarella-2nd @USA National Karate Championships,member of the USA National Team
  8. Noah Rubin–Wimbledon Junior Champion 2014. #1 19 year old in the USA.
  9. Emma Gallagher -State runner up at 600 meters ,# 2 in the US at 600 meters and 400 meter hurdles and 4×400, Top 10 in the USA in 5 events 11 time All American
  10. Kieran McCarthy -Nassau County Champion in the 800 and The mile


Scientific research has concluded that it takes eight-to-twelve years of training for a talented player/athlete to reach elite levels. This is often called the ten-year or 10,000 hour rule, which translates to slightly more than three hours of practice daily for ten years Unfortunately, parents and coaches in many sports still approach training with an attitude best characterized as “peaking by Friday,” where a short-term approach is taken to training and performance with an over-emphasis on immediate results. A long-term commitment to practice and training is required to produce elite players/athletes in all sports. The athletes listed were not only committed to excelling this year but have shown an unending ability to work toward excellence.

Revolutionary Trazer sytem now at SPG


Balancing a training program is like a great recipe. Only the perfect amount of each ingredient added at exactly the right time will work. Most trainers add all their favorite ingredients in random amounts and hope it tastes good. It never does.But,with the Revolutionary Trazer system now at SPG we can do amazing things


We believe Sport Specific Training is about staying motivated, getting the results you want and the results you need, faster than you thought possible. We understand that every client is an individual, therefore we personalize all our programmes to achieve your objectives. Your goals, no matter how big or small, are important to us.


We know that Sports Specific Training shouldn’t be just about having someone with you in the gym, but rather about having someone guide you through your entire goal of development. This includes your training inside and outside of the gym, your diet, your lifestyle and all support services to ensure you are in full health.


Sports Specific Training integrates a wide range of training disciplines and methods, ensuring your interest is high and your body is always challenged in a variety of ways. Following your initial consultation and movement assessments, your Coach will develop your personalized training plan. Designed to be progressive and challenging, the plan will take you through all facets of fitness development, making sure that you are not just leaner, but also stronger, more flexible, stable and agile.


Through diligent planning and implementation, we aim to make you feel better than you ever believed you could.

Program Options Include:
* One on One Training ~ $95/session
* Semi Private Training (for teammates) ~ $130/session

Shannon Horgan Named to U-20 Roster for Womens World Cup Qualifying

Shannon Horgan.

Roster by Position: Detailed Roster   

GOALKEEPERS (2): Rose Chandler (Penn State; Atlanta, Ga.), Brooke Heinsohn (New England FC; Norfolk, Mass.)
DEFENDERS (7): Tierna Davidson (De Anza Force; Menlo Park; Calif.), Sabrina Flores (Notre Dame; Livingston, N.J.), Emily Fox (FC Virginia; Ashburn, Va.), Shannon Horgan (Clemson; Long Beach, N.Y.), Natalie Jacobs (Notre Dame; Coto de Caza; Calif.), Taylor Otto (CASL; Apex, N.C.), Kiara Pickett (Eagles; Santa Barbara, Calif.)
MIDFIELDERS (7): Marley Canales (San Diego Surf; San Diego, Calif.), Savannah DeMelo (Beach FC; Bellflower, Calif.), Jordan Harr (Dallas Sting; Sachse, Texas), Mikaela Harvey (Texas A&M; Liberty Hill, Texas), Kelcie Hedge (Washington; Post Falls, Idaho), Parker Roberts (Kansas; Leawood, Kan.), Ella Stevens (GSA; Grayson, Ga.)
FORWARDS (4): Mallory Pugh (Real Colorado; Highlands Ranch, Colo.), Zoe Redei (Eclipse Soccer Club; Highland Park, Ill.), Ashley Sanchez (SoCal Blues; Monrovia, Calif.), Jessie Scarpa (UNC; Lakeland, Fla.)

The 2015 CONCACAF Women’s U-20 Championship features eight nations divided into two groups of four teams. The top two finishers in each group will qualify for the tournament semifinals, with the winners of those games along with the winner of the third-place match earning berths to the 2016 FIFA U-20 Women’s World Cup in Papua New Guinea.

heart shape on field with teammates

SPG is now Powered By Trazer !

trazer in action

                             React, accelerate, cut in response to unpredictable game play.

TRAZER Performance

Preplanned drills leave athletes unprepared. And key performance parameters unmeasured. TRAZER simulates a dynamic sports environment. The athlete reacts, accelerates and cuts to unpredictable visual cues. Test, train “game-ready”; not pieces of game ready. TRAZER. A powerful new testing, training tool for athlete development, sports injury prevention and rehab programs. Measure what a stopwatch can’t…

  • Calculate, train the stance that maximizes agility and reduces injury
  • Detect directional differences in reaction time, acceleration, speed.
  • Detect improper jump landings. Display jump height in real-time.
TRAZER Performance Research

Athletes react, accelerate, cut in response to unpredictable game play.

TRAZER Performance

Preplanned drills leave athletes unprepared. And key performance parameters unmeasured. TRAZER simulates a dynamic sports environment. The athlete reacts, accelerates and cuts to unpredictable visual cues. Test, train “game-ready”; not pieces of game ready. TRAZER. A powerful new testing, training tool for athlete development, sports injury prevention and rehab programs. Measure what a stopwatch can’t…

  • Calculate, train the stance that maximizes agility and reduces injury
  • Detect directional differences in reaction time, acceleration, speed.
  • Detect improper jump landings. Display jump height in real-time.



Expect Amazing Results.

PowerTRAQ Strength and Power Training with TRAZER

Buckle up for the most effective strength and power-building workout your athletes have ever experienced.

During TRAZER play, up to 6 cables are strategically attached for interactive, total-body strength training. The result? Even more lean muscle mass built. Improved movement speed, power, agility and stamina. All while reducing the forces on sensitive joints.

Build incredible, sport specific strength and power.

Add resistive cables during TRAZER training to develop the muscles that move your player fore/aft, side-to-side, up down, that twist and turn, and that stop and start. Muscles difficult to develop with free weights.

Building horizontal and rotational strength and power is essential for starting, stopping, rotating, pushing, pulling and running. The obvious limitation of conventional strength training with free weights is that it relies on gravity for resistance in the vertical plane. With TRAZER, strength and power building programs become interactive, ground-based, anaerobic, total body and 3-dimensional.

TRAZER Info improves your athlete’s performance!  

Use TRAZER’s Vector-Based Tests to Isolate Movement Deficits and Hone Skills

TRAZER determines if your….

…player’s “natural” stance maximizes their 1st step quickness, speed, agility, balance and stamina. And TRAZER has programs to reinforce your player’s optimal stance.

…player reacts, starts, moves and stops equally well in all movement directions. Differences invisible to the eye or stopwatch may indicate an existing injury or weakness that can be corrected or improved via TRAZER training.

…player has deficits in her reaction time. 1st step quickness. Speed. Agility. Braking. TRAZER measures each of these critical components and more. Build incredible, sport specific strength and power.

Only TRAZER sees what the eye cannot. Use the information from TRAZER’s Performance Graphs to MOVE. MEASURE. MOTIVATE.

Measure the previously immeasurable:

Reaction Time
Track Heart Rate during sport specific movement
Core Jump Height

  • MOVE – TRAZER elicits both planned and unplanned responses because game play creates different neuromuscular or musculoskeletal demands than pre-planned drills do. Research has shown that “training the brain to respond to unexpected stimuli… is more beneficial than performing rote training exercises…”
  • MEASURE – In multiple directions, TRAZER measures the previously immeasurable. Reaction time, velocity, acceleration and deceleration and core elevations. It provides the power to detect movement asymmetries and weaknesses to guide your performance enhancement and injury prevention programs.
  • MOTIVATE – TRAZER play stirs the competitive juices. It motivates by making rigorous training competitive, driving players to max efforts.

Document your athletes’ progress over time by comparing reports.

“TRAZER’s 3-dimensional exercise summons the entire body into action. It’s game-like exercise that involves the mind while training all the muscle groups in a coordinated manner. Hence its ability to burn calories at an unprecedented rate.” Dr. Mark Schickendantz, M.D., Cleveland Indians, Cleveland Browns Head Physician
“I have seen the future of athlete development, and it is called the TRAZER sport simulator.”  Barry Sanders, NFL Football Great
“Blending exercise science and sports simulation creates a compelling resource for the client who demands the best from her mind and body.” Alan Davis, M.D., Sports Medicine / Orthopedic Surgeon The Cleveland Clinic
“TRAZER…provides injured people with a faster transition back to pre-injury routine, whether that routine involves tennis, basketball, football or simply walking around.” Craig Goodwin, Owner/Operator Orthopedic and Sports Therapy of Kenner; The Duke Academy, Kenner, LA