Athletic Sports and Conditioning Trainer

Athletes: To improve fitness and sports performance, physical conditioning is crucial in athletic sports and exercise training. Physical conditioning has multiple components including power, strength, speed, balance, agility, coordination, and endurance.

Top Athletic Training Program

We are a top athletic training program for team and individual training. We will come out, view, and assess your team or individual needs and build custom programs that will maximize results. 
We offer programs in Cary, Holly Springs, Raleigh, Durham, Apex, and the Surrounding Areas. 


Generally, conditioning exercise is moving your body in such a way that it increases physical fitness and athletic skill. This decreases the risk of any sports injury.  When working on conditioning we also focus the athlete's thought process. As you watch players looking sharp at the start of there game but begin to make mistakes as the game goes on. Athlete's minds generally slow down before there body. 

Speed Training

Practicing moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training. Assisted training (also called overspeed training) helps to improve stride frequency. Resisted speed training helps to improve speed-strength and stride length. With over 90 percent of our athletes we spend a good portion of our speed work focusing on directional changing and explosive starts

Strength Training

Strength training increases maximal force production. Assuming as a result, more force can be produced in the same period of time, strength training alone can increase power. However, it makes more sense to increase both maximal force production and the rate of force development. This can be achieved through power training. Both strength and power training are integral to improvement of speed. Power training is the amount of weight divided by time to move the weight. I want to give a simple exaggerated example. Athlete 1 is 250 lbs and he is going to run and try to knock you over from 3 yards back, but it takes him 3 seconds to move his body 3 yards. Athlete 2 is 200 lbs but will cover 3 yards in .5 of a second. Ahltete 1 will hit you with 83.3 lbs of pressure, while athlete 2 will hit you 400lbs of pressure. ***This is not the exact way we measure power, but will give you a general concept to understand how Power is a combination of strength and speed. 
Explosive Movements
Works on Conditioning, Speed and Strength

Plyometric hurdle exercises are great for sports training where speed, agility and explosiveness are important such as soccer, basketball, football and lacrosse.
Agility Training
Agility Drills are important in all sports.

What is Plyometrics?

Plyometrics is the landing (when the muscle is stretched) to the explosion or firing of the muscle (contraction). This is tough to imagine, but when the muscle is in the landing position and stretched, it is in an extended position and not contracted.

Most plyometrics exercises mimic the dynamic moves of basic exercises such as jump rope, skipping, jumping, and hop scotch.

Examples of Plyometrics?

Examples of more advanced plyometrics exercises: Box Jumps, Lateral Hops, Lateral hops with box, 2 to 3 Box jumps back to back, multiple directional jumping exercise, Sprint into a Deer run.

Why Plyometrics?

All movement requires plyometrics. An athletic trainer’s job is to teach his/her athletes how to create the movements to work in their benefit to perform better than the next athlete. When an athlete understands the purpose and benefits through education, their performance desire will increase. 

Benefits of Plyometrics

 How does plyometrics help with strength training for football, soccer, lacrosse, and most any sport?
  1. As sports require explosive movements in multiply planes (directions), this is the benefit of plyometrics training in sports and is essential for any sports performance training to involve plyometric training.
  2. When doing plyometrics training, an athlete wants to be able to change direction of movement in a good stretched movement and contract (Fire) the muscles.
  3. This comes starts in the legs but also involves stability of the upper body.  The power begins from the core by stabilizing the upper body and expands to the hips, quads, glutes, hamstrings, and calves. Calves are an essential part that is often missed in training unless the athlete also learns to train the ankles to contract the movements fully. 
For example, if an athlete runs “loud” (i.e stomping the ground), the athlete needs to increase flexibility and spring in the ankles and/or correct the upper body position.

Strength Training for Sports

The best athletes need a combination of speed, agility, and stamina to outlast their opponents. But if you don’t focus on adding strength and power to your workouts too, you might find yourself on the sidelines instead of on the field, court or pitch.

It helps reduce the incidence or severity of injury.

Injuries are inevitable in sport competition. The cumulative effect of the constant, inherent pounding on the body eventually takes its toll. However, a comprehensive, well-organized, properly administered and year-round strength training program results in musculo-tendon units that are more resilient to the stresses and impact forces sustained in athletic activities.

Improvements in overall flexibility.

Full-range strength training, like that which focuses on movement paths that complete the biomechanically correct concentric (raising phase) and eccentric (lowering phase) functions of the targeted area, will have an enhancing effect on mobility and flexibility of that structure.

Healthy, efficient body composition.

This refers to the relative amount of lean tissue (i.e., muscle, connective tissue and bone) versus fat tissue in our bodies. When we combine a structured, well-designed format of strength training, interval training (via running and other cardiovascular enhancing activities), proper nutrition and rest, we can attain the most productive expression of lean to fat body composition possible.
Soccer Strength Training
Strength by Ronaldo
Mike Wick Sports & Fitness Training

ADDRESS: 8112 Lawdraker Rd
Apex, North Carolina, NC 27539

Strength & Conditioning/ Soccer Sessions:

Soccer for the Young Ones
Ages 5-7 Friday afternoon North Raleigh

Sports Speed, Strength, and Conditioning with Soccer
SportHQ Saturday's 

Sports Power and Explosion

High Intensity Soccer Training

Mike Wick Sports and Fitness Training
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