Fundamental movement competencies are the foundations for more complex sport-specific movements and skills. Children not exposed to fundamental movement competencies are less active as adolescence, which manifests in a sedentary lifestyle and obesity as an adult.

Developing athletism requires progressions in exercise intensity and difficulty. For long-term development of children, training progressions focus on the ability of the individuals. Mastery of movement technique and the ability to consistently demonstrate correct technique before progressing makes robust athlete reducing the risk of injury.

Movement preparation prepares your body for action. Before a competition, a practice session or a workout movement preparation increases performance and reduces the risk of injury.

All Athletes benefit from a strength training program. Strength training increases the amount and rate force of production, improves power output and making the athlete more durable.

Power development training increases the athlete's ability to exert a maximal amount of force in the shorts amount of time. An increase in athlete's power output translates into improved running speed, jump height, throwing ability and many other movements involved in sports performance.

Conditioning focuses on giving the athlete ability to perform a movement will less effort, at a higher intensity and for longer durations.