ATHLETIC PERFORMANCE LAB
The shared physical development engine for every Tier 1 athlete across all sports. Movement, strength, speed, and recovery — adapted to the demands of each athlete and sport.
ONE LAB.
ALL SPORTS.
The Athletic Performance Lab serves every Tier 1 athlete, not only Tennis and Golf. The methodology is consistent — the application is sport-specific. Each athlete follows the same performance framework while training targets are adjusted for their sport and role.
Led by Jordy Champagne, Director of Strength & Conditioning, the APL integrates with coaches across every program to ensure physical training directly supports technical and competitive development.
JORDY CHAMPAGNE
Director of Strength & Conditioning
Jordy leads the physical development side of the APL, aligning movement, strength, speed, and recovery with each athlete's technical and competitive plan.
ATHLETIC
DEVELOPMENT
MATTERS
For young athletes, athletic development is not extra. It is the foundation that helps them move better, stay healthier, and feel more confident as training gets more serious. In the APL, that introduction is coached, age-appropriate, and built to support both performance and long-term health.
Move Better, Progress Faster
For younger athletes, athletic development creates the base that sport skill can sit on top of. Better balance, coordination, strength, speed mechanics, and deceleration give kids more tools to learn quickly and perform with more control.
Healthier, Stronger Lives
Age-appropriate physical development supports stronger muscles and bones, better overall fitness, healthier habits, and long-term well-being far beyond one season or one sport.
More Confidence In Training
A guided introduction to strength and movement work helps young athletes feel more comfortable in the weight room. When the environment is coached well, kids build confidence, competence, and trust in the training process.
APL Athletic Performance Program - Weekly Schedule
Speed School
SAQ
Tennis Fitness A & B
Power / Speed
4:30-5:00 pm combined
APL Session
Lower Body Strength & Power
APL Session
Upper Body Strength & Power
Golf High Performance
5:00-5:30 pm
APL Session
Lower Body Strength & Power
Intro to Fitness
5:30-6:00 pm
APL Session
Upper Body Strength & Power
Golf High Performance
5:00-5:30 pm
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
APL Session
Lower Body Strength & Power
APL Session
Upper Body Strength & Power
APL Session
Lower Body Strength & Power
APL Session
Upper Body Strength & Power
Monday
APL Session
Lower Body Strength & Power
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
APL Session
Lower Body Strength & Power
Tuesday
APL Session
Upper Body Strength & Power
Golf High Performance
5:00-5:30 pm
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
APL Session
Upper Body Strength & Power
Wednesday
APL Session
Lower Body Strength & Power
Intro to Fitness
5:30-6:00 pm
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
APL Session
Lower Body Strength & Power
Thursday
APL Session
Upper Body Strength & Power
Golf High Performance
5:00-5:30 pm
Tennis Fitness A
Ignite Pre-training
Ignite is a pre practice performance class designed to optimize athletic readiness before tennis training. Built around neuromuscular activation, speed mechanics, strength development, and movement efficiency, the session prepares athletes to produce force, move explosively, and train at a high level without compromising freshness. Ignite develops the physical capacities that transfer directly to tennis, including acceleration, deceleration, stability, power output, and resilience, allowing players to get stronger and more athletic while still maximizing the quality of their on court performance.
Tennis Fitness B
Build
Build is an after tennis athletic development session centered on progressive overload and long term physical adaptation. The class targets maximal strength, eccentric control, tissue capacity, trunk integrity, deceleration strength, and structural robustness to improve how well athletes produce force, absorb load, and tolerate repeated training stress. It is designed to build a stronger, more durable athlete who can recover better, handle greater volume, and sustain higher levels of performance over time.
APL Session
Upper Body Strength & Power
Friday
Tennis Fitness A & B
Power / Speed
4:30-5:00 pm combined
Saturday
Speed School
SAQ
Current weekly format shown. Exact athlete placement may vary by sport group, age, and coach approval.
HOW THE
PROGRAM WORKS
The parent overview centers on a simple structure: consistent 5-week blocks, repeatable weekly themes, and flexible attendance options depending on the athlete's sport load and goals.
Sign Up For Your Days
Athletes enroll in 5-week sessions and commit to specific training days so each week follows a clear, repeatable structure.
Recommended Starting Point
Two days per week is the sweet spot for most athletes - enough training stimulus to build strength and movement quality without overwhelming school or sport schedules.
Optional Extra Support
Families can add private sessions for sport-specific work, movement corrections, or extra individual attention.
WEEKLY TRAINING THEMES
Lower Body Strength + Power
Squats, hip hinges, jumps, hamstrings, glutes, and core
Scaled for both beginners and advanced athletes
Upper body accessory work included
Push, Pull + Upper Body
Pressing, rowing, pulling, shoulder health, and rotational core
Built to support athletes who serve, throw, swing, or reach
Same theme structure both days
Power + Speed
Explosive full-body work with reactive speed and agility
Designed to carry directly into weekend competition
Combines force production with movement quality
Speed School (SAQ)
Speed, agility, quickness, reaction time, and footwork
Sprint mechanics, change of direction, and competitive speed games
Open to all athletes
Recommended Minimum
2 Days Per Week
Best for athletes balancing school and sport schedules. Any two-day combination can work, especially when it covers both lower- and upper-body themes.
Ideal Structure
3 Days Per Week
The best fit for athletes who want all three major themes every week and the strongest overall development rhythm.
Optional
Add A Private
Ideal for athletes who want individualized coaching, faster progression, or more sport-specific physical development.
Built for athletes ages 8-16 across tennis, golf, basketball, soccer, baseball, lacrosse, swimming, and more.
SIX DOMAINS OF
PERFORMANCE
PERFORMANCE PHILOSOPHY
Every physical development decision is connected to on-court or on-course performance. No wasted movement. No generic programming.
MOVEMENT ASSESSMENT
Comprehensive screening identifies strengths, limitations, and asymmetries. Sport-specific movement patterns assessed at entry and quarterly.
STRENGTH DEVELOPMENT
Progressive resistance training building foundational and sport-specific strength. Age-appropriate loading with long-term development focus.
POWER & SPEED
Explosive training, agility, and first-step quickness specific to court movement and rotational power for golf.
INJURY PREVENTION
Mobility, recovery protocols, and load management. Proactive programming to keep athletes healthy through competitive seasons.
DATA TRACKING
Performance metrics tracked across every training block. Testing protocols measure progress and inform programming adjustments.
SAME FRAMEWORK.
EVERY SPORT.
Lateral Quickness
Split-step speed, change of direction, and court coverage.
Shoulder & Wrist Stability
Injury prevention for serve and overhead mechanics.
Core Rotational Power
Ground-up force generation for groundstrokes.
Endurance & Recovery
Match stamina and between-point recovery systems.
Rotational Power
Hip-to-shoulder separation and ground force production.
Hip Mobility
Full range of motion for swing sequencing and consistency.
Core Stability
Posture control through swing and walking stamina.
Grip & Wrist Strength
Club control and consistency under pressure.
Universal Athletic Base
Movement quality, strength progression, speed mechanics, and recovery habits for every athlete.
Sport-Specific Translation
Training emphasis and load profiles adjusted to each sport's movement demands and season.
Age & Stage Progression
Programming scaled by biological age, training age, and competition level.
Integrated Support Team
Performance staff and sport coaches align weekly to connect physical work with practice and competition.