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The FAST Method

From youth to pros, we help athletes achieve greatness.

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Level 1 - Foundational Movements

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

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

Characteristics:

  • Throwing

  • Jumping

  • Changing direction

  • Sprinting

  • Falling

Building Blocks:

  • Foot positioning

  • Hip/glute Firing

  • Knee positions

  • Full velocity movements, running, hands, feet

Sport Positions:

  • Pivoting

  • Change of Direction

  • Deceleration

  • Acceleration

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

Level 2 - Power Development

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

Level 2 Curriculum

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Power Development

  • Increasing power in sport positions

Cognitive

  • Learning through competition

  • Problem-solving 

  • Quick Thinking

  • Deception, speed, eyes, body, body pressure

  • Pursuit angles, ball targets, running

Characteristics

  • ATP CP

  • Glycolytic

  • Repeat Power

  • Oxidative

  • Speed

Building Blocks

  • Foot positioning

  • Hip/Glute Firing

  • Knee positions

  • Full velocity movements, running, hands, feet

Sport Positions

  • Pivoting

  • Change of Direction

  • Deceleration

  • Acceleration

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

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Strength Training

Level 3 - Foundational Movements

The FAST Method Level 3 is for the advanced athlete who has reached the highest level of their sport and is looking to fully optimize their strengths while seeking out any of the deficiencies that have occurred over the course of their athletic career.

Level 3 Curriculum

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

Characteristics:

  • Throwing

  • Jumping

  • Changing direction

  • Sprinting

  • Falling

Building Blocks:

  • Foot positioning

  • Hip/glute Firing

  • Knee positions

  • Full velocity movements, running, hands, feet

Sport Positions:

  • Pivoting

  • Change of Direction

  • Deceleration

  • Acceleration

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

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