Catch 22 featured athlete Rob Williams
Products & Services
All training programs are done at The Performance Institute.
Athletic Assessment - $85/person
Group Assessment - Inquire for details
**Athletes must have an athletic assessment done before starting any training package.**
The athletic assessment measures body composition, movement patterns, flexibility, muscular power, muscular endurance, muscular strength, agility, speed, and anaerobic capacity using standardized testing protocols. In addition to fitness testing, the athletic assessment will also allow the athlete to outline their injury history, their goals and their expectations to their fitness appraiser. The results from the assessment are then used to devise a strength and conditioning program that will concentrate on improving physical weaknesses while addressing the athlete's goals.
Private one-on-one session - $68.25/session
For the serious athlete. This type of training is a more personalized hands on approach where the athlete gets the direct supervision and guidance of their strength and conditioning coach. Session content will be based upon weaknesses discovered in the athletic assessment and on the athlete's personal goals.
Group Training:
11 or less sessions per month - $33/ session
12 or more sessions per month - $28/session
Athletes will be put through structured group training sessions that are tailored to:
- Athlete's playing position
- Phase of their season
- Goals and weaknesses
Group Training sessions are performed in small groups of no more than 5 athletes at a time. Group training sessions offers an individual training session within a dynamic motivational atmosphere with other athletes at an economical advantage!
1. Beginner's Stability, Agility and Flexibility
This introductory stage concentrates on establishing core stability, developing postural strength, improving balance, enhancing coordination, increasing anaerobic capacity, and boosting flexibility. Not only are these elements essential to possess for performance enhancement, but they will also decrease the likelihood of injury. These sessions are one (1) hour in duration.
2. Advanced Stability, Agility and Flexibility
This is an advanced stage designed to progress the athlete's core stability, postural strength, joint strength, flexibility, balance and anaerobic capacity. The content of this program will be increasingly more challenging and dynamic from that of the beginner's stage. Not only are these elements essential to achieve elite athletic performance, but they will also decrease the likelihood of injury. These sessions are one (1) hour in duration.
3. Lacrosse specific strength, power and agility
This stage focuses on:
1.) Establishing the muscular strength needed to perform essential movement patterns related to lacrosse.
2.) Developing the neuromuscular facilitation of the muscle groups responsible for movement patterns essential for lacrosse.
These goals will be achieved with the use of resistance exercises, stability ball exercises, medicine ball work and footwork drills. This semester prepares the athlete for the trials and tribulations of the lacrosse season and gives them adequate strength and knowledge for stage 4. These classes are one (1) hour in duration.
4. Running/Speed
This stage focuses on sprinting technique, lacrosse specific power exercises, high impact plyometrics and anaerobic capacity training. The athlete will learn how to integrate these movements and energy systems into their specific playing positions. These classes are one (1) hour in duration.
Please note:
Each athlete must be enrolled in at least 8 full weeks at a frequency (minimum) of 2x a week in the beginner's program before being able to advance into one of the next 3 programs. (a re-assessment will follow to re-evaluate and see if they are physiologically ready for the next phase). Age and ability will determine their enrollment into a new phase.
If the athlete is under 16 and is ready for a speed or strength class, they still must complete at least one Stability phase within that week, no exceptions.
Catch 22 Drop in Classes - $20/session
Once you have completed a minimum combination of 8 private and/or group training sessions you will be eligible to participate in our Catch 22 Drop in Class Training Programs. These classes are for the advanced athlete who does not need to be supervised at all times, but who still wants structure to their sessions. Because these classes are not as supervised as regular group training sessions, they are offered at a discounted rate.
Drop in Memberships
You will be rewarded both financially and physiologically by purchasing one of our membership packages. These packages are offered at a discounted rate from our regular priced group sessions in order to motivate you to be consistent with the frequency of your training. By selecting this option you can receive up to 51% off the regular group session price. Achieve your goals faster and save moneyÉ.now there's a concept! (**Restrictions and regulations do apply**).
** Group packages are discounted based on the assumption that all sessions included in that package will be used within that time frame.
** Bonus sessions do not have an expiration date attached to them.
** The only exception on the expiration date is if and only if a serious injury has occurred. (Dr.'s note may be required).
** If this is the case, a new expiration date will be determined according to the commencement of training after the return from injury.
1 Month Membership - $150 - $18.75/session
This membership includes 8 classes
** Regulations apply**
3 Month Membership - $450 - $16.10/session
This membership includes 24 classes PLUS 4 bonus classes
** Regulations apply**
6 Month Membership - $750 - $14.15/session
This membership includes 44 classes PLUS 9 bonus classes and a Catch 22 T-Shirt
** Regulations apply**
Yearly Membership - $1200 - $12/session
This membership includes 80 classes PLUS 20bonus classes and a Catch 22 T-Shirt
** Regulations apply**