Sports Performance Overview Programs

Transform How You Perform

Performance Programs

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Regional Health Sports Performance Institute Powered by EXOS leverages its proven methodology and award-winning facilities to revolutionize your life and transform how you perform, look, and feel each day. Our system integrates mindset, nutrition, movement and recovery, an approach that has helped power many of the best athletes in the world. Whether you want to increase your energy, run your first 5K, lose 10 pounds or just feel stronger, we can help you reach your goals.

This group training membership includes unlimited access to our high-energy classes, one initial dietary consultation with our registered dietitian and one Functional Screen Movement (FMS) evaluation. Each class includes a dynamic warm-up, strength training, cardio intervals and metabolic conditioning, as well as mobility and recovery techniques. Adult Performance Members have unlimited access to the facility and unlimited access to studio classes (yoga, spin, etc.). Members also have access to Regional Health Sports Performance Institute Powered by EXOS’ Energy System Development (ESD) Technology built into the cardio equipment. ESD allows users to perform an individualized cardiovascular and interval based program based on one’s level of conditioning.

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Collegiate/Pro programs offer support from performance specialists to help collegiate athletes maximize their physical performance when they return to campus. These programs focus on building strength, power, speed, quickness and endurance specific to each sport and athlete. We also create greater mobility and flexibility to decrease injury potential. As a collegiate athlete, you’re challenged every day to perform at the highest level against the best competition in the country. It’s essential to be prepared physically and mentally to gain a competitive edge and enjoy a successful career.

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Our high school performance training programs for individuals and teams bring the same methodology and intensity that our professional athletes use, as we support and prepare high school and youth athletes. We prepare athletes to get the most out of their bodies by increasing strength, endurance and flexibility. That leads to increased productivity and decreased injury. Training also includes regeneration techniques to improve performance and educate young athletes on how decisions off the field, between games and at practice can improve their overall performance. Athletes work in small groups with coaches to ensure training is done correctly and efficiently.

This group training membership includes unlimited access to our high-energy classes focused on optimal athletic development and foundational nutrition coaching with our registered dietitian. Each class includes a dynamic warm-up, movement skills, explosive power training, strength training, mobility and recovery techniques. The goal is to increase movement efficiency, strength, power and endurance while decreasing injury potential.

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Athletes work in groups for 60 minutes and train under guidance of our Performance Coaches to improve sport-specific movement quality and achieve sport-specific strength & power profiles. Athletes also receive individual guidance from a Performance Dietitian to optimize eating habits & hydration levels, maximize performance, build strong muscles, and prevent injury. Our coaches cultivate a safe, supportive and positive environment that prevents injury and produces lasting results.

This group training membership includes unlimited access to our innovative classes and one nutritional consultation with our registered dietitian. Each class includes a dynamic warm-up, fundamental strength training, a competitive fun circuit, as well as mobility and recovery techniques. This class will teach young athletes how to perform common athletic and fundamental movements with proper technique to reduce risk of injury and overtraining. It will also help to develop proper mechanics, balance, flexibility, and strength.

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Youth

Performance Training

Speed

Running mechanics and agility

Power

Strength training and plyometrics

Energy Systems Development

Proper conditioning to improve work capacity

Flexibility

Increasing joint and muscle strength and durability

Performance Testing

Total Body Power

Acceleration Profile

Multi Directional Speed/Agility

Injury Prevention

Functional Movement Screen

Identify areas of weakness and develop corrective strategies

Regeneration

Aid in workout recovery to keep your body ready to perform each day

Prehab Exercises

Target areas of the body to help prevent injuries

Nutrition

Nutrition Education Sessions

Pre/Post-training

Aid in recovery of muscles providing essential proteins and nutrients

By learning your unique challenges and aspirations, we can develop a program tailored to your business, team, or organization.

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Business

Team Engagement

We offer training, nutrition, and physical therapy solutions that work seamlessly with your club or school team to achieve winning results. Our specialists will collaborate with your coaches to help individualize training for your young athletes, preparing them for what’s next while paving the way for more championships. After all, the more successful they are, the more successful your team is.

Organizational Engagement

Looking to engage your employees to improve their health, wellness, and performance? Our integrated team of specialists can provide group training and nutrition experiences at our facility or on-site at your location.

Members of our U.S. military, including marines, sailors, soldiers, airmen and coast guardsmen, are valuable assets to the country. To help decrease injury, optimize performance and extend their careers, we offer one-of-a-kind training catered to their needs. In addition to performance training, we offer return-to-duty programming for injured and wounded service members.

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With our performance evaluations, we look at the performance qualities, or attributes, across the four pillars of sports performance: Mindset, Nutrition, Movement and Recovery. The qualities we assess depend on the individuals we’re assessing and the goals of the team or organization we’re working with.

We’ll use the EXOS Performance Quotient to quantify the data we gather. Scores can be used to compare peer-to-peer performance for teams that must make informed on-field decisions. Scores can also guide injury management and return-to-performance programming for injured athletes or individuals. Identifying factors that inhibit performance allows you to modify programming and improve performance potential.

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Evaluations & Assessments

Adult Strategy Session Movement Screen

The Adult Strategy Session Movement Screen is composed of 5-7 basic movements, and is used to assess bilateral mobility and check for pain in fundamental patterns of human movement. Based on the results of your screen, an EXOS Performance Specialist will be able to develop a corrective exercise strategy to help you move and feel better, or get you referred to the proper clinician in an effort to alleviate any pain you have during movement and activity.

5-0-5

The 5-0-5 is a go to assessment for determining an athlete’s multidirectional speed and agility. What makes the 5-0-5 more valuable than similar tests (5-10-5, L-Drill) is that it compares the ability of an athlete to make cuts and change direction on right and left sides independently. An EXOS coach is able to provide programing to address any imbalances in change of direction ability that may be present, thereby improving the overall athletic profile of the individual.

Countermovement Vs. Non-Countermovement Vertical Jump

The countermovement vs. non-countermovement vertical jump test provides insight into an athlete’s ability to generate power both from a static and dynamic starting position. The countermovement vertical jump utilizes an athlete’s elastic qualities by incorporating the stretch shortening cycle into a maximum effort burst of vertical force. The non-countermovement jump on the other hand, is a demonstration of an athlete’s ability to create force without the use of elastic tension (starting strength). Both starting strength and the ability to generate force elastically are crucial in sport. By testing and comparing these two qualities, an EXOS coach is able to emphasize athlete specific training stimuli to promote expression of strength in proper ratios within a sporting environment.

Acceleration Profile

The acceleration profile is used to determine how quickly an athlete is able to cover a short distance starting from a static position. The figures recorded when the athlete reaches 10 and 20 yards provide valuable insight into which strength and speed qualities should be emphasized in the athlete’s training going forward. The test also provides a benchmark for an athlete’s speed in practical sporting situations, and can be used as a marker for improvement or regression compared to previous tests or amongst peers.

Single Leg Broad Jump

The single leg broad jump (SLBJ) is an assessment of an athlete’s ability to generate power from a single leg stance. Being that most sports incorporate unilateral movement patterns, the SLBJ is often considered a more applicable test of athletic power than the standard broad jump. The unilateral nature of the test also serves to highlight asymmetries between the right and left legs. Based on these results, an EXOS coach is able to provide programing to address any imbalances in power that may be present, thereby improving the overall athletic profile of the individual.

Performance Training

Classes are offered at the Sports Performance Institute almost daily. Registration is required.

Case Study

Sereno Soccer Club

Sereno Soccer Club was looking for a consistent, effective way to improve performance for high school-aged elite teams.

Transform How You Perform

Contact Regional Health Sports Performance Institute Powered by EXOS for more information about availability, hours and programs.

Rapid City 605.755.6683

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