Training Programs for
Every Athlete
Performance Lab offers individualized and team-based training programs for athletes of all ages and skill levels. Every program is built around performance, recovery, and measurable results.
OUR Programs
Performance Lab offers individualized and team-based training programs for athletes of all ages and skill levels. Every program is built around performance, recovery, and measurable results.
Youth
Build movement skills and athletic foundations.
High School
Improve speed, strength, and sport performance.
College + pro
Maximize performance, reduce injury, compete consistently.
Bridge Programs
Safe and customized return-to-play with expert guidance after an injury.
Adults
For adults who want to improve strength, mobility, and overall performance.
Youth
Athletes ages 12–14 are in a key stage for developing movement, strength, and coordination. Our youth program helps athletes learn how to train properly while building a strong foundation for future performance.
We focus on teaching the basics of strength, speed, agility, and control in a way that matches their age and development. This is where athletes start building habits that carry into high school sports and beyond.
Training is done in small groups so each athlete gets coaching, attention, and progression based on ability and goals. As athletes improve, we help them stay challenged while building confidence and consistency.
Details:
Small group training with hands-on coaching
Build strength, speed, and coordination
Develop proper movement and reduce injury risk
High School
Athletes ages 15–18 are ready for more structured, high-intensity training that builds on their foundation. Our high school program is designed to improve speed, strength, power, and overall athletic performance in a way that directly carries over to sport.
Training becomes more focused and sport-specific at this stage. Athletes are challenged with progressive programming, advanced coaching, and training methods that improve both performance and resilience.
We also use performance testing and technology to guide training, so athletes are developing with purpose and measurable progress.
Program Focus:
Train with intent for your sport and build the tools needed for the next level.
Speed, strength, and power development
Sport-specific training and movement drills
Small group coaching with individualized attention
Regular performance testing and progress tracking
Sport-Specific Prep Programs:
Summer Camps: Team-based speed, agility, and performance training to build off-season development.
Basketball Prep: Vertical jump training, acceleration, and court-specific quickness work.
Football Prep: Explosive power, reaction training, and position-based movement drills.
Soccer Prep: Agility, endurance, and change-of-direction training for field performance.
COLLEGE + PRO
This program is built for athletes competing at the college and professional level, as well as those preparing to make that jump. Training is highly individualized and built around the demands of high-performance sport, where every detail matters.
At this stage, the focus shifts to maximizing performance while maintaining durability across a long season or year-round competition. We use objective testing, advanced performance technology, and sport-specific programming to guide every aspect of training.
Athletes are held to a higher standard of consistency, effort, and execution. Sessions are structured to improve speed, strength, power, and movement efficiency while also addressing recovery and workload management.
The goal is not just to perform at a high level, but to sustain it. Athletes learn how to train smarter, recover better, and stay ready to compete when it matters most.
Program Focus:
Customized training for your sport
Sport-specific strength, speed, and power programming
Regular performance testing and movement analysis
Advanced recovery and workload management strategies
Ongoing progress tracking with training adjustments
Data-driven programming using performance technology
Bridge Programs
Make a confident return to sport, work, or daily activity after injury. Our Bridge Programs connect physical therapy and performance training to help athletes and active individuals transition safely back into full activity.
These programs are designed for individuals coming out of rehabilitation, post-surgical recovery, or those who have been cleared to begin higher-level training after injury. We work closely with OFC’s physical therapy team to ensure every step of the return is safe, structured, and progress-driven.
Using advanced technology like VALD ForceDecks and Proteus Motion, we assess movement, rebuild strength, and restore confidence so athletes and individuals are truly ready for the demands ahead.
The goal is simple: don’t just return, return stronger.
Programs Offered:
Return-to-Play
For athletes recovering from injury or surgery who are preparing to safely return to competition with improved strength, movement, and confidence.
Return-to-Work
For individuals rebuilding strength and function to safely return to physically demanding jobs and daily responsibilities.
Return-to-Life
For active adults focused on restoring mobility, strength, and confidence for everyday movement and activity.
Adults
This program is designed for active adults, former athletes, and anyone looking to improve strength, fitness, and overall performance in a structured, supportive environment.
Training is built to help you move better, feel stronger, and get back into the best shape of your life. Whether you are coming back from an injury, trying to break through a plateau, or just want a more focused approach to training, everything is scaled to your current level and goals.
No two phases are the same. Training evolves throughout the year to keep progress moving, prevent plateaus, and keep sessions challenging and engaging. You will train in a way that feels structured, purposeful, and athletic, not random workouts.
The goal is simple: help you train like an athlete so you can live, move, and perform at a higher level every day.
Program Focus:
Small group and individual training options
Strength, conditioning, and mobility training
Structured training phases that change throughout the year
Injury-aware programming with movement focus
Progress tracking and performance-based coaching
School & Teams
We partner with schools and teams to deliver performance training in the way that works best for you:
In-house training at the Performance Lab
On-site training at your school or facility
Virtual / app-based programming for your athletes
Built around your athletes, your season, and your schedule.
PRICING
No monthly contracts, no hidden fees, and flexible scheduling built around your season and training needs.
Foundation
Plan
Build consistency and establish a strong training base.
1x / Week
$200
Development
Plan
Increase training volume and continue steady performance gains.
2x / Week
$250
Performance
Plan
Train consistently to improve strength, speed, and overall athletic ability.
3x / Week
$300
Elite
Plan
Train at the highest frequency for maximum growth and performance.
4x / Week
$350
Ready to get started?
Whether you’re training, recovering, or just exploring your options, we’re here to help you find the right next step.