Sessions consist of mobility, calisthenics & strength, core, movement and speedwork.
Session is mainly 90 mins or 60 mins. An example of a 90 mins session could be mobility, strength & movement.
Mobility
Mobility exercises to help unlock and improve greater range of motion, flexibility, muscle strength, reduce stiffness in joint, gaining better control and improve athletic performance.
Calisthenics & Strength
Calisthenics and Strength exercises help increase overall strength including core and functional strength, strengthen bone density, promote joint health, developes better coordination, flexibility, enhance endurance which aid athletic performance.
Core
Core exercises greatly help improve posture, enhance coordination, balance and stability, reduce back pain, prevents injury, boost athletic performance.
Movement
Movement exercises including plyometrics help improve explosive power, strength, speed, agility, provide great control and coordination, reduce risk of injury, strengthen muscle tendons, promote fast twitch fibers which enhance athletic performance.
Speedwork
Speedwork exercises help increase stamina, greater range of motion, improve form and efficiency, endurance, speed economy, increase myoglobin production which boost athletic performance.