Sports Performance Training

Sports performance training is specialized coaching focused on teaching athletes to maximize their performance while preventing injuries.

TUF works with athletes of all levels to improve speed, agility, strength, power, endurance, reaction time, balance, coordination, conditioning, flexibility and overall performance. We can work with athletes in any team or individual sport who want to improve their performance, including:

  • Football
  • Baseball
  • Softball
  • Hockey
  • Lacrosse
  • Soccer
  • Golf
  • Tennis
  • Track & Field
  • Marathon
  • Triathlon
  • Tumbling

Performance Focus

There are two categories of performance focus:

Speed and Agility - This training increases acceleration and top linear running speed while improving athlete's ability to change direction and move laterally without loss of speed, balance or control.

Speed Training
Assisted & resisted drills

  • Improves neuromuscular firing patterns
  • Increases stride frequency
  • Improves stride length

Agility Training
Acceleration, deceleration, stabilization and re-acceleration drills

  • Increases ability to change direction
  • Improves speed and dexterity

Power and Endurance - This training develops the ability to apply maximum strength in short bursts while improving the body's energy efficiency in order to meet the demands of extended effort in any sport.

Power Training
Plyometric & strength training

  • Decreases force application time
  • Increases bursts of speed
  • Improves jumping capabilities

Endurance Training
Circuit training with low weight & high repetition

  • Increases muscle contraction time
  • Improves sustained athletic effort

All sports performance training options include aspects of flexibility training, basic nutrition and mental preparedness to promote injury prevention.

For optimal results, we recommend a minimum of one Speed & Agility and one Power & Endurance session per week.

Athletes of All Ages

Our certified coaches can train athletes in any age group.

Age Group

Skill Set

Grade School (Age 8-10)

Establish a child's athletic foundation for performance, injury prevention and long term enjoyment of sports.

Junior High (Ages 11-14)

Build on established athletic skills and begin developing fundamentals for injury free, sport specific training.

High School (Ages 14-18)

Refine fundamental techniques, optimize power, and develop mastery of sports specific skill sets.

Adult Program

Enhance sport specific performance, engage in a fun and challenging new workout and learn exercise techniques that promote injury prevention.

Group Size


One on One

Private individual training


2 athletes

Small Group

6 - 8 athletes

Team Training

Minimum 10 athletes

Team Training Location

Our fitness coaches are happy to conduct your sports performance training sessions at your school, park or other location. Your coach will arrive with the equipment necessary for your team session.

Please note: TUF currently provides sports performance training in Johnsburg, Richmond, Spring Grove, McHenry, Genoa City, Crystal Lake, Woodstock and surrounding cities and villages.

Performance Evaluation

A comprehensive athletic performance evaluation is an important first step in sports performance training. It allows the coach to identify your baseline and develop a personalized plan to maximize your performance gains.

Your coach will also conduct periodic evaluations at planned intervals to assess your progress and ensure continued success.

Contact us today to discuss sports performance training for you or your team.

Complimentary Initial Consultation

Want to learn more about what sports performance training can do for you? Call 815.530.6368 to schedule a complimentary initial consultation.

Sports Performance Training Appointments and Rates


Sports Performance Training Appointments and Rates