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The FAST Method

From youth to pros, we help athletes achieve greatness.

Level 1 - Foundational Movements

Great Athletes Start Here

Level 1 is focused on building the foundation for all athletics and prioritizing movements that give great athletes the ability to transcend all sports. Every sport shares certain characteristics such as throwing, pivoting, pursuing angles, and falling.

 

By training these foundational elements of athleticism, we can build the best overall athletes that can play any sport at a high level.

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In Level 1 we use both repetition of technique as well as problem-solving techniques. Problem-solving techniques is the cognitive side of sport that derives “emotion” in the athletes, making the learning process faster in both technique and decision making in the sport.

 

With the Level 1 Fast Method, your athlete will become a faster and stronger athlete both physically and mentally in any sport they want to play now and in the future.

Level 1 Curriculum

1.

Cognitive

  • Learning playfully vs block drills

  • Problem-solving in sport

  • Quick thinking, response

  • Deception, speed, eyes, body

  • The spin of balls, corners, watching hands release ball, seeing spin on ground

  • Pursuit angles, ball targets, running

2.

Characteristics

  • Throwing

  • Jumping

  • Changing direction

  • Sprinting

  • Falling

3.

Building Blocks

  • Foot positioning

  • Hip/glute Firing

  • Knee positions

  • Full velocity movements, running, hands, feet

4.

Sport Positions

  • Pivoting

  • Change of Direction

  • Deceleration

  • Acceleration

  • Falling, concussion prevention, injury, keeping contact w opponent

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Level 2 - Power Development

Become the Strongest Version of Yourself

Level 2 is focused on the development of the POWER in the specific sport an athlete wants to excel in.

 

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Power is the combination of strength and speed, and we train this in the varying movements that require the athlete to perform their sport.

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Level 2 develops this power using the foundational movements of Level 1 while taking the athlete into a deeper understanding of the complex movements specific to the specific sport.

This means that we take the foundational movements of Level 1, then build POWER in those movements while adding complex movements that the athlete would experience in high-intensity competition.

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Level 2 Curriculum

1.

Power Development

  • Increasing overall power in sport positions

  • Injury Prevention and Support

  • Better Body Composition

  • Enhanced Mental Toughness

  • Improved functional fitness

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2.

Cognitive

  • Learning through competition

  • Problem-solving 

  • Quick Thinking

  • Deception, speed, eyes, body, body pressure

  • Pursuit angles, ball targets, running

3.

Characteristics

  • ATP CP

  • Glycolytic

  • Repeat Power

  • Oxidative

  • Speed

4.

Building Blocks

  • Foot positioning

  • Hip/Glute Firing

  • Knee positions

  • Full velocity movements, running, hands, feet

5.​

Sports Positions

  • Pivoting

  • Change of Direction

  • Deceleration

  • Acceleration

  • Falling, concussion prevention, injury, keeping contact w opponent

Level 3 - Optimization

Elevate Your Performance, Embrace Functional Fitness

The FAST Method Level 3 is for the advanced athlete who has reached the highest level of their sport.

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These individuals are looking to fully optimize their strengths while seeking out any of the deficiencies that have occurred over the course of their athletic career.

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Level 3 Curriculum

1.

Cognitive

  • Mental strategies and techniques.

  • Focus, concentration, and visualization.

  • Decision-making under pressure.

  • Mental toughness and resilience.

  • Cognitive flexibility and adaptability.

2.

Characteristics

  • Discipline and dedication.

  • Perseverance and resilience.

  • Self-awareness and self-reflection.

  • Goal-oriented mindset.

  • Ability to handle pressure and adversity.

3.

Building Blocks

  • Functional movement patterns.

  • Strength and power development.

  • Agility and coordination training.

  • Balance and stability exercises.

  • Mobility and flexibility routines.

4.

Sports Positions

  • Specific positional skills and techniques.

  • Role-specific conditioning and fitness requirements.

  • Tactical understanding of positional responsibilities.

  • Position-specific drills and exercises.

  • Adaptation of functional fitness principles to match positional demands.

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