ADMIRALS HEALTH AND PERFORMANCE
tHE aDMIRAL HEALTH AND PERFORMANCE MODEL IS BASED ON High-intensity functionaltraining. IT'S an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level. IT elicitS greater muscle recruitment than traditional exercise ALONE.
Not just for basketball players. if your an athlete, this is your training.
Muscle, strength, endurance, and fat loss are the most common terms we associate fitness with, but there’s an important component to fitness that isn’t commonly discussed . It’s called mobility. Trainers under-emphasize the importance of it, and athletes, far too often, drop it down on the priority list. Mobility is an indication on how efficiently we move and is a key component in injury prevention and Injury prevention, is key to longevity.
Stop! this program is only for serious athletes of all ages and levels.
OUR TRAINING FOCUS: FLEXIBILITY, MOBILITY, STABILITY, STRENGTH AND CONDITIONING.
- Flexibility: This refers to the length of a muscle and improving a joints range of motion. Consistent and knowledgeable training extends high intensity level playing by reducing injury.
- Mobility: How freely a joint can move throughout its full range of motion.
- Stability: Joints in proper alignment.
- Strength and Conditioning is the physical and physiological development of athletes for elite sport performance.
What is the difference between mobility and flexibility? Which one is more important and why?
A person with great mobility is able to perform functional movement patterns, with no restrictions, in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. There are a host of possible muscle imbalances that cause this, but these problems can be fixed with a combination of what I call the three S’s—soft-tissue work (foam roll), stretch, and strengthen. It’s important to recognize that flexibility is a component of mobility, but extreme flexibility usually isn’t necessary to perform functional movements.
What areas are really important to keep mobile/flexible?
Start with the common areas that are affected by bad posture such as the neck, mid back, lower back, hip flexors, hamstrings, and calf muscles. All of these areas should receive the three S’s, and it’s recommended that you do all three of the steps in order. A failure to follow all three steps will lead to decreased mobility which will in turn negatively affect your squat, dead-lift, and other Olympic lifts.
What are some good total-body mobility exercises?
It’s important to address all areas of mobility, but three must-do exercises would be overhead squats, the prayer stretch (elbows on a bench from your knees, let the chest sink down), and knee-to-elbow bird dogs. Don’t forget to foam roll, which might be the most important component of all.
What size foam roller is best for loosening up the back muscles?
The go-to foam roller of choice to prep the back muscles would have to be the Trigger Point Grid or Grid Mini. The larger grid allows the user to prep the larger back muscles, while the mini is great for hitting those hard to reach areas, like the shoulder blades. The larger grid is the perfect weight (just over one pound), and small enough (a mere 13 inches) to pack into a travel bag so you can foam roll on the go.
ADMIRALS FUNDAMENTAL & ELITE BASKETBALL SKILLS DEVELOPMENT
Our Basketball skills training program aims to improve all aspects of every basketball player’s game. All skill levels are welcome, from beginners to collegiate bound players.
From improvement on defense to achieving perfect shooting form, our basketball trainer will give every basketball player the proper attention to help every athlete reach his or her goals. We are Bigger the Basketball:
- Shooting Form Development
- Ball Handling
- Perimeter Game
- Post Game
- Basketball Focused Strength and Speed Program
- Health & Wellness
- Mental Health
- College Recruiting
- Life Skills
GROUP BASKETBALL TRAINING - BEGINNERS
IN OUR BEGINNERS CLASS, YOUR CHILD WILL BE TAUGHT THE FUNDAMENTALS OF BASKETBALL WITH OTHER CHILDREN STARTING OUT AT THE SAME LEVEL. SHOOTING, PASSING, DRIBBLING, FOOTWORK AND MORE WILL BE THE PRIMARY FOCUS. ALL PLAYERS WILL ALSO GET BEGINNER SPORTS PERFORMANCE WORK TO HELP THEM WITH THEIR RUNNING FORM, SPEED, LATERAL MOVEMENT, COORDINATION, AND EXPLOSION!
GROUP BASKETBALL TRAINING - INTERMEDIATE & ELITE
IN OUR ADVANCED GROUP SESSIONS, PLAYERS WILL BEGIN TO LEARN COLLEGE AND PRO LEVEL MOVES, FOOTWORK, AND TECHNIQUES TO ATTACK THE BASKET TO DOMINATE THEIR DEFENDERS. CLASSES WILL ALSO INCLUDE 2V2, 3V3 GAMES TO PRACTICE WHAT HAS BEEN LEARNED DURING CLASS AGAINST REAL COMPETITION.
ADVANCED SPORTS PERFORMANCE DRILLS AND TECHNIQUES WILL BE ADDED EVERY CLASS TO FOCUS ON SPEED, AGILITY, VERTICAL JUMP, LATERAL MOVEMENT, CORE AND STRENGTH TRAINING.
- DROP IN = $35
- MONTHLY (1 x Week) = $100
- MONTHLY (2 x Week) = $175
PRIVATE BASKETBALL TRAINING
FOR MAXIMUM ATTENTION AND CUSTOMIZED WORKOUTS FOR EACH PLAYER, PRIVATE TRAINING IS THE ULTIMATE PLAYER IMPROVEMENT EXPERIENCE. EACH PLAYER WILL BE EVALUATED AND HAVE AN INDIVIDUALIZED PLAN OF IMPROVEMENT LAID OUT FOR THEM. STRENGTHS WILL BE MAGNIFIED AND WEAKNESSES WILL BE IMPROVED IN ALL AREAS.
ELITE SPORTS PERFORMANCE TECHNIQUES WILL BE APPLIED TO MAKE EACH CLIENT THE BEST ATHLETE POSSIBLE. CUSTOMIZED, AND DOCUMENTED STRENGTH TRAINING WILL BE UTILIZED TO TRACK PROGRESS AND ENSURE GROWTH IN ALL AREAS ATHLETICALLY. DIETARY SUGGESTIONS AND MEAL PLANS ARE ALSO PROVIDED TO MAXIMIZE RESULTS FOR EACH PLAYER!
- 1 SESSION = $70
- 4 SESSIONS = $265
- 8 SESSIONS = $500
WHAT MAKES ADMIRALS DIFFERENT?
OUR TRAINERS HAVE TRAINED AND COMPETED AT THE HIGHEST LEVEL, AND HAVE BEEN TRAINED BY THE BEST IN THE BUSINESS DURING THEIR PLAYING CAREERS. WE KNOW WHAT IT TAKES TO MAKE IT TO THE NEXT LEVEL, WHAT COLLEGE COACHES ARE LOOKING FOR, AND WHAT TYPES OF DRILLS THE COACHES WILL PUT YOU THROUGH ONCE YOU ARRIVE AT COLLEGE.
ALL ADMIRALS ATHLETES WILL BE PREPARED FOR IMMEDIATE COLLEGIATE SUCCESS, BY TRAINERS WHO HAVE HAD SUCCESS THEMSELVES IN THEIR CAREERS, AT THE HIGHEST LEVEL.
Training SCHEDULES & Locations
2023 AH&P (ALL SPORTS STRENGTH & CONDITIONING TRAINING)
2023 BASKETBALL SKILLS TRAINING
TRAINING SESSIONS AT THIS LOCATION
ARE ON HOLD UNTIL AFTER THE PEE WEES SEASON
Grades: 6th-12th Boys & Girls
Tuesday & Thursday: 6:00-8:00 pm
BSD Admin Building Gym: 134 Marion Ave N, Bremerton, WA 98312
Grades: 4th-12th Boys & Girls
Friday & Sunday: 6:00-8:00 pm
Crosspoint Academy: 4012 Chico Way NW, Bremerton, WA 98312
-Drop in training only $35
**Additional family member rate $10 per child**
$100 per month One 2 hour workout per week. if more than 1 child you will receive a $10 discount each month.
$175 per month Two 2 hour Workouts a week. if more than 1 child you will receive a $10 discount each month.
PRIVATE & GROUP TRAINING REGISTRATION