Building Better
Athletes
I am often asked how we consistently achieve the results we do at Elite Performance Lab. When I begin to explain our approach, I'm usually met with confused looks—and, more often than not, the unspoken reaction of "that sounds stupid." I typically just chuckle.
Training ideologies have evolved repeatedly over decades—and even centuries. Some advancements have undeniably moved performance forward; others have done real harm. The reality is that most coaches and trainers simply teach what they were taught and how they were taught, without ever challenging whether it still serves the athlete in front of them.
This outlines our pillars of development. Not in a specific order, as all pillars are equally important. Included are examples of drill work designed to create understanding—not just compliance. Our goal is not to give you a script, but a framework.
Do not limit yourself—or your players.
Do your due diligence.
Do your research.
Add your own flair—but do not stray from the facts.
Train the right systems for on-field performance.
"Become the coach you wanted—and needed—when you were a player."
As trainers and coaches, we must constantly challenge our own ideologies and methodologies. Growth begins when ego ends. If we are unwilling to evolve, we become the limitation.
The Six Pillars of Elite Performance
Our comprehensive approach to baseball performance is built on six fundamental pillars that work together to develop complete, resilient, and explosive athletes.
Pillar 1: Proprioception Training
Controlling the Body in Time and Space
At the high school level, strength, speed, and power often increase faster than an athlete's ability to control them. Proprioception—the body's awareness of position, movement, and force—is what allows those physical qualities to be expressed efficiently and safely.
Without proper body awareness, increased strength and speed lead to compensations, excess stress on joints, slower recovery, and higher injury risk. Proprioception is the bridge between physical capacity and usable athletic performance.
Train from the ground up:
Foot → Ankle → Knee → Hips → Lumbar Spine → Thoracic Spine → Shoulder → Head → Elbow → Hands
"Strength without control is wasted potential."
5
Training Levels
10
Body Segments
Daily
Recommended
High School Training Principles
- Quality of movement always precedes load, speed, or volume
- Control must be demonstrated before complexity is added
- Fatigue should never mask poor mechanics
- Regress when control is lost—progress when consistency is shown
- Foundational drills are never "outgrown"
Foundational
Mandatory for all athletes, all sports
- •Single-Leg Balance
- •Heel-to-Toe Walk
- •Jump Rope (Basic Rhythm)
Intermediate
Instability, unilateral loading, controlled plyometrics
- •BOSU Ball Training
- •Rocker Board (Front/Back & Side)
- •Single-Leg Plyometrics
- •Jump Rope (Moderate Speed)
Advanced
Complexity, chaos, multi-planar demands
- •Single-Leg Box Jumps
- •Crossover Lunge Squats
- •Advanced Jump Rope
- •Bounding
Key Takeaways
Proprioception converts strength into performance
Control must precede chaos
Regression is not failure—it's coaching
Long-term athletic development requires patience
High school athletes who master proprioception move more efficiently, recover faster, and stay healthier throughout their athletic careers.
Pillar 2: Active Range of Motion (AROM)
Training & Assessment for High School Athletes
High school athletes exist in a high-risk, high-opportunity window. Rapid growth, increasing external load, higher training volumes, and sport specialization often outpace the athlete's ability to control newly acquired limb length and strength. AROM must now be trained intentionally, not assumed.
Primary Goals:
- •Maintain symmetrical, usable range of motion during growth spurts
- •Teach the athlete to own end ranges under control
- •Prepare joints and connective tissue for increased loading
- •Reduce overuse and non-contact injury risk
"Growth and strength gains mean nothing if the athlete cannot control their body through full, symmetrical ranges."
Daily
AROM Exposure
8–12 wk
Reassess Cycle
2x/wk
Recovery Focus
Assessment for High School Athletes
Objective assessment becomes more important at this stage.
Preferred Assessment
MoCap analysis (e.g., Uplift Labs) for baseline and re-checks
Minimum Standard Screens
- • Squat (loaded and unloaded)
- • Lunge and split squat
- • Single-leg balance with trunk rotation
- • Overhead reach and shoulder flexion
- • Hip internal/external rotation
- • Thoracic rotation
Red Flags
- •Side-to-side asymmetries
- •Loss of range compared to prior assessments
- •Inability to control end ranges
Any limiting imbalance should be addressed before load or intensity is increased.
High School AROM Drills
A) Static Stretching
- •Short to moderate holds (10–20 seconds)
- •Used post-training or between sets if restrictions are present
- •Never aggressive or forced
B) Active Stretching(Primary Tool)
- •Slow, controlled movement into end ranges
- •Emphasis on breathing and positional awareness
Examples:
- • Active hamstring sweeps
- • World's Greatest Stretch (controlled)
- • Controlled shoulder CARs
C) Dynamic Flow & Activation
Integrated into warm-ups to connect mobility with strength and coordination.
Examples:
- • 90°–90° hip rotations (progressing to transitions)
- • 90°–90° to hip flexion
- • 90°–90° to standing
- • Runway walks
- • Skips, hops, and bounds
D) Sport-Specific Considerations
- •Throwing athletes: Donley Protocol performed daily
- •Field/court athletes: Emphasize hips, ankles, thoracic spine
- •Collision sports: Prioritize neck, thoracic, and hip control
Bottom Line
Growth and strength gains mean nothing if the athlete cannot control their body through full, symmetrical ranges. AROM is the gatekeeper to safe loading, durability, and long-term performance.
Pillar 3: Impulse Training
Performance & Drill Progressions
Impulse is the force applied over a short period of time and is equal to the change in an object's momentum (Force × Time). In sport, impulse typically occurs in milliseconds and is a primary driver of explosive, fast-twitch, dynamic movement patterns.
Maximum speed matters—but the rate at which an athlete reaches maximum speed often matters more. In most competitive environments, athletes rarely have time to build velocity gradually.
The ability to generate high force rapidly determines success in:
- •Acceleration and re-acceleration
- •Jumps and landings
- •Cuts and change of direction
- •Swings, throws, and strikes
"Explosive speed, power, and reactive movement are all impulse-dependent qualities."
2x/wk
Frequency
2–4 min
Rest Between Efforts
ms
Impulse Duration
3–5
Reps Per Drill
Impulse Training Categories
Sprint-Based Impulse (10–30 yards)
Focus: acceleration, re-acceleration, and projection
- •Falling Starts
- •Kneeling Starts
- •Lateral Crossover Starts
- •Sprint → Decelerate → Re-accelerate
3–5 reps per drill with full recovery
Jumping, Bounding & Reactive Impulse
Focus: elastic response and force redirection
- •Pogos (double → single leg): 2–3 × 15–20
- •Hurdle Hops (low height): 3 × 5–6
- •Broad Jump: Max distance × 3
- •Triple Broad Jump: Max distance × 3
- •Single-Leg Lateral Bounds: 3 × 3 each leg
- •Box Drop → Vertical Jump (12–18 in): 3 × 3–5
Reactive intent is encouraged only if landing quality is maintained
Medicine Ball (Moderate Load)
4–8 lb balls
- •Rotational Scoop Toss
- •Overhead Back Toss
- •Slams (intent-driven)
- •Reverse Slams
3–4 sets of 4–6 reps
Pillar 4: Fast Twitch Muscle Fibers
Training for In-Game Demands
Success in sport depends on understanding what will make the most in-game impact for each athlete. Muscle fiber type plays a major role in determining an athlete's speed, endurance, and power — and how to best train for those traits.
"High school athletes should not train like conditioned adults or playful youth—they must learn to express power repeatedly while protecting the nervous system."
IIa
Repeat Power Fiber
IIx
Max Explosive Fiber
3–5:1
Rest-to-Work Ratio
High School Training Principles
- Speed before strength
- Intent before load
- Quality before volume
- Recover to express power
- Train to access fast twitch fibers consistently, not exhaust them
Fast Twitch Type IIa
Energy
Aerobic + Anaerobic
Role
Repeated speed & power
Fatigue
Moderate
- •Squat, trap bar deadlift, split squat — 3–5 × 3–6 reps (70–85%)
- •8–20 lb med ball throws and slams — 3–5 × 6–10 reps
- •Hurdle hops, bounds, repeated jumps — 3–6 contacts/set
- •20–40 yd sprints — 6–10 reps with 60–90 sec rest
Fast Twitch Type IIx
Energy
Anaerobic (ATP-CP)
Role
Max power & acceleration
Fatigue
Low
Rest:Work
3–5:1
- •Depth jumps, broad jumps, triple jumps
- •10–30 yd sprints (unresisted or light sled ≤20% BW)
- •Olympic lift variations — 2–4 reps with full rest
- •Max-effort rotational, overhead, scoop med ball throws
- •Partner chase, random start cues, COD reaction drills
End the session feeling fast, not tired.
What to Limit at the High School Level
These blunt Type IIx output and slow athletes over time.
High School Fiber Development Summary
| Fiber Type | Primary Role | Training Focus |
|---|---|---|
| Type I | Aerobic base & recovery | Tempo runs, circuits, low-intensity work |
| Type IIa | Repeated power & speed | Strength, plyos, repeated sprints |
| Type IIx | Explosive speed & max power | Short sprints, jumps, Olympic variations |
Pillar 5: Central Nervous System (CNS)
Applied Training Framework
The CNS adapts to what it is rewarded for—output, timing, rhythm, and recovery patterns that mirror the game. Understanding how to train the nervous system is the difference between athletes who perform under pressure and those who fade.
"Effort is NOT intent."
Primary CNS Goals for High School Athletes:
- •Improve rate of force development
- •Teach athletes how to apply intent under stress
- •Begin distinguishing IIa vs IIx demands
48 hrs
Recovery After 95% Sprint
1:10+
IIx Work:Rest Ratio
7–9 hrs
Sleep for Dopamine
Effort & Intent
IIa Days
- •Work:Rest = 1:0.5 to 1:1
- •Slight breathlessness allowed
- •Stop when breathlessness or effort drops
IIx Days
- •Work:Rest = 1:5 to 1:10+
- •Max output only
- •Stop when speed or intent drops
CNS Chemistry: Practical Application
Dopamine
Gas Pedal ⚡
Diet
Eggs, poultry, fish, dairy, beans + B6, Iron, Mg, Vit C
Training
HIIT — short, intense, intentional
Sleep
7–9 hours. Dopamine peaks in the morning.
Visualization
Game-speed mental reps = CNS reps
Serotonin
Brake Pedal 🛑
- Necessary—but excess causes lethargy and reduced output
- Chronic conditioning ≠ elite CNS performance
"Protect the CNS like the performance engine it is."
Coaching Takeaway
You do NOT train athletes harder by:
- •Going longer
- •Grinding reps
- •Fatiguing systems that don't match the game
You train athletes BETTER by:
- •Rewarding the right system
- •Matching impulse, rest, and environment
- •Protecting the CNS like the performance engine it is
Pillar 6: Mentality & Process
As a man thinks..... So he shall be.......
Your mind is the control center of your body. The Central Nervous System (CNS) controls how your muscles fire, how fast you react, and how well you move. Your thoughts act like software. What you repeatedly think and say programs your nervous system for either confidence or hesitation.
"As you think, so you perform."
Daily
Mental Training
10–15 min
Reset Practice
3 Versions
Of Yourself
Language Is Training
What you say matters. What you say to yourself matters even more.
Internal Self-Talk
What you say in your head
External Self-Talk
What you say out loud
Positive Mindset
Does not guarantee success, but creates opportunity
Negative Mindset
Guarantees underperformance
Your brain searches for whatever you focus on: Focus on solutions → you improve. Focus on excuses → you stall.
Daily Discipline Builds Confidence
Small Wins Early Create Momentum:
- Get out of bed when the alarm goes off — no snooze
- Make your bed
- Handle simple tasks immediately
Look in the mirror and own it:
Today I'm locked in.
I'm prepared.
I'm disciplined.
I'm grateful for this opportunity.
I'm getting better every day.
Say it until it becomes normal.
Journaling
Each Morning
- •What is my main goal today?
- •What standard do I need to hold myself to?
Each Night
- •What did I do well?
- •Where did I fall short?
- •What adjustment do I make tomorrow?
Reflection creates awareness. Awareness drives growth.
Visualization: Train Without Moving
Feel
Your stance and balance
Hear
The environment
See
Yourself execute with confidence
Experience
Success before it happens
"Your nervous system responds to vivid visualization almost the same way it responds to real reps."
Three Versions of Yourself
Without the Sport
Your sport does not define your value. Identity outside the game creates balance, confidence, and emotional control. Strong students, teammates, friends, and family members make more resilient athletes.
As a Training Athlete
Training is where growth happens. Feedback is not criticism—it's information. Adjustments take time, and improvement requires consistency, intent, and patience.
As a Competing Athlete
Competition demands execution under pressure. Learning how to respond—mentally, emotionally, and physically—separates developing athletes from consistent competitors.
Train your body in practice.
Train your mind every day.
You will perform how you think.
"When you understand your process, you don't just trust it - you own it."
Ready to Build Your Foundation?
Our Six Pillars work together to create complete, resilient athletes who perform at their peak and stay healthy throughout their careers.
Get Started Today