A Complete System

Jump Start Youth Speed Training Program class Weight Workout


that rubber bands, treadmills, or power-lifting alone is going to make an athlete more successful next year. We know that effective training and a complete youth speed training and strength training system are what is going to make athletes better and safer. This is the reason we provide a complete system for our athletes. Each of these components is necessary for an athlete to get great results. GO: Sports has been providing these as part of the youth speed training and strength training system for over 10 years. Click on any of these to see how our system helps generate safer and more successful athletes, at all levels of competition.



Too many coaches and parents focus on straight ahead speed when training their athletes. The reality is that most sports are not played in a straight ahead linear manner. Whether it’s soccer, football, baseball, basketball, lacrosse, field hockey, wrestling, etc…, the athletes who can accelerate, decelerate, and change directions the most efficiently and safely are the ones who have the most success. GO: Sports Youth Speed Training Programs are designed specifically with this in mind and implement unique exercises and drills proven to drastically increase speed and performance.

Rarely is an athlete ever running at top speed in sports longer than 1 second. The true measure of speed success in sports in not the top speed, but who can get to their top speed faster and who can react, change direction faster, and get back to top speed again quicker than their opponent. That 1 second is what GO: Sports works on improving!



GO: Sports has revolutionized strength training for athletes. The days of just doing the standard bench, squat, curl, and dead-lift are over. These lifts by themselves can make you less athletic and actually increase injuries.

These lifts work on a single muscle groups at a time, even though during competition athletes must coordinate multiple muscle groups all at once. Athletes also perform these traditional lifts in positions that their body will never be in when competing in their actual sport.

It is no wonder why there are so many injuries occurring. Athletes are learning to exert force while standing in an un-athletic position with only one muscle group firing at a time. Sports however, demand athletes to produce force with multiple muscle groups in multiple directions in athletic movements.


NO! We lift very hard, when it is appropriate for the athlete, we just do it smarter. Our program pairs lifts and movements to make sure we are producing better athletes, not power-lifters. Go: Sports uses functional strength training methods that simulate the positions, forces and stability requirements that an athlete will be experiencing during competition.

Our system is also fun to lift in. Since we are using Bars, Dumbbells, Rubber Bands (Small and Large), Body Weight, Cables, BOSUs, Stability Balls and other fun equipment, all designed to make the athlete work hard, have fun, and get athletic results.

The Go: Functional Strength Training Programs don’t just make athletes stronger, they make Stronger Athletes!



Power is define as F x V (force x velocity). Rarely is an athlete required to produce a singular maximal strength effort in their sport. With the exception of power-lifting, most sports require movements that are much more rapid, dynamic and demand a higher power output than is generated during maximal lifts.

We see athletes come in all the time that can move massive amounts of weight but lack substantial athletic power due to an inability to contract their muscles quickly in the planes of motion of their sport. These athletes lift a lot of weight in a bad form power-clean, possibly injuring themselves every time they attempt a lift. But they cannot produce any power in the directions their sport requires!

GO: Sports’ program teaches the athlete how to convert their strength into explosive applicable power. We use a highly effective progressive periodized plyomteric training program to train the upper-body and lower-body to be powerful in multiple planes of motion and in different positions, much like your sport.

Then we go further to condition the athlete so that they can produce a sustainable amount of force over and over. This allows the athlete to be as successful at the end of the game as they were at the beginning, and reduces the injury rates due to fatigue.



GO: Sports focuses on making our athletes move better. We do this by teaching the athletes the fundamentals of footwork and movement skills. Then we make the training progressively more challenging each week to make sure the athlete is moving forward in their training.

We focus on the athlete moving correctly, repeating these movements until they are automatic. Then we teach the athlete to put together common movements into more complex patterns that their mind and body can get used to, so they are more successful in their sport.

It is critical to have an athlete’s body in the appropriate position to enhance coordination. The programs that have been designed to increase the athletes SAQ (Speed, Agility, and Quickness) address such concepts by using proper shin angles on cuts, as well as the use of perfect arm action during sprints.

These are just a few of the fundamental techniques the often overlooked that the GO: Sports Training System addresses to produce unparalleled athletic performance.



This is probably our most important aspect of our system, and it is often times overlooked because the athletes stay healthy and productive throughout their season. It is the little things we do with our training that goes on to help an athlete be more productive and successful in their sport.

We have many athletes come in thinking they are fantastic athletes because their bench, squat, and dead-lift maxes are high. However, when we ask them to perform one proper body weight pull-up, or a single-leg squat they realize how grossly imbalanced and unstable their bodies have been trained to be.

Under developed/ imbalanced muscle groups are one of the leading causes of injuries in athletes today. Sure their chest may be huge, but if their back muscles aren’t equally as strong to counteract and control the forward force it’s a shoulder injury in the making.

Most Sports are played with one arm or leg producing or receiving force at a time. However few programs actually incorporate this as a staple in their program. Because it can be frustrating for an athlete to go from squatting 400 pounds to not being able to stabilize their ankles, knees, hips and core enough to stand on one leg, and squat their body weight. If they can’t do this, but every sport demands it, there is a possible injury waiting to happen when they are playing or practicing.

Another way we reduce injuries is by is our use of multi-planar, three-dimensional lifting. Take any athlete in almost any sport as an example. All off-season they do squats up and down (vertically), then when in season, the sport demands that they move and exhibit force horizontally, pushing or pulling to the front, side or even rotationally with as much speed and power as possible.

If this vertically emphasized training they have been doing doesn’t lead to a sprain, strain or pull, it at minimum fails to achieve the goal of making the player better at their sport. Most other programs actually end up deconditioning the athletes for their sports in the off-season because they are basing their training on what was taught 20-40 years ago or something from a fitness magazine.

Our final injury preventing method is increasing range of motion and increased proper muscle activation. Our goal is not for an athlete to be more flexible, it is for their body to move correctly, through the range of motion needed in their sport. Also, we want the proper muscles to be active to do their job. An example of this is improper tightness of the hamstrings.

Hamstrings are often strengthened by doing lying leg curls, however, training them this way, makes them short and tight. Combine that with sitting or lying down 12-16 hours per day, and you are setting the athlete up injuries.

Also, when the hamstrings are not able to do their job correctly, the 3 glute muscles cannot do their jobs, since they need to try and do the hamstrings job. This takes away from strength, stability and range of motion in the hips, and can go on to cause knee, quad, lower back and even shoulder problems!



Athletes today are faced with numerous nutritional controversies. It may be hard for them to distinguish between what is good and what is bad for their bodies. We provide tons of useful information to help them make not only healthier food decisions, but also ones that will maximize their athletic output.

A good diet can’t substitute for athletic training and genetic makeup, but eating well can help enhance an athlete’s potential quite drastically. On the other hand, poor food choices can seriously reduce performance levels! These poor food choices can lead to decreased overall energy, increased irritability, and will make it much more difficult to concentrate.

All of these negative properties related to poor nutritional habits would also detract from not only the athlete’s workouts, but school and personal relationships as well. Our program provides the athletes with this much-needed information that is so under emphasized in today’s society.

These are the reasons that each athlete at GO: Sports receives handouts covering nutritional information, as well as free access to nutritional software. This software can help the athlete and parents plan an individualized diet, designed to help the athlete reach their goals.



At GO: Sports, we encourage the athletes to retest every 12-14 weeks, to see how much they are improving athletically, and to gain real confidence in their abilities. Often times, athletes are handed award or pushed though systems because it will make them feel better.

At GO: Sports, we believe athletes who earn their way to the next level gain more pride and self-confidence than if it was given to them. You will also notice at GO: Sports, we don’t have leader/maximum boards on our walls. We want each athlete to strive for their personal best, for them and their team, not to put their name on a board on a wall.

However, anytime an athlete excels at a retest or doing well in a particular workout, our Coaches will send out a postcard to the athlete letting them know about their progress and offering support as they strive to be better athletes.

In addition to this, we realize athletes have a lot going on, trying to balance growing up, being a son or daughter, being an athlete, a student and a leader in their school. Sometimes it can be overwhelming. This is where we try to help the athletes and parents.

Our GO: Higher handouts are designed to help the athlete set goals, and every 2 weeks they get 5 questions emailed to them that help them think about different aspects of their lives. These will range from confidence, to anxiety, and how they deal with stress. The athlete does not bring these back to GO: Sports, however, they are encouraged to talk with their parents about the subjects.

If you need more help than what our guidance is providing, then we have partnered with Dr. Chris Stankovich to deliver a more robust solution.