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Middle School to College

New Athletes

Your first time training

Start with a Gait Analysis → Call or Text
A New Athletes program athlete at full stride during a sprint
See It Happen

Mia Abbey’s 6-week summer results.

William & Mary soccer. Six weeks with us this summer: tested in on June 3, tested out on July 13. Every one of her seven tests moved the right way.

+52%Athletic Currency
2,594 → 3,937 sq in
+6.6inVertical leap
18.8 → 25.4 in
Mia Abbey’s test results, June 3 and July 13
TestJun 3Jul 13Change
Vertical leap18.8 in25.4 in+6.6 in
Broad jump68 in83 in+15 in
4-jump average17.5 in21.8 in+4.3 in
Lateral bound L / R68 / 70 in72 / 72 in+4 / +2 in
Reactive strength1.882.52+0.64
10-yard dash1.80 s1.72 s−0.08 s
20-yard dash3.10 s2.98 s−0.12 s

Mia’s own measured results. Every athlete’s are their own; this is what one six-week block looked like, not a promise.

See It Happen

Damari Simeon’s four years at KPM.

Ohio State football, 4★ recruit. Over four years of training with us he put on 90 lbs and grew 6 inches, and still got faster and jumped higher.

+12inVertical leap
20 → 32 in
+4.3mphTop speed
16 → 20.3 mph
Damari Simeon’s test results, first test and latest, over four years at KPM
TestFirst4 yrs onChange
Vertical leap20 in32 in+12 in
Broad jump7′8″9′4″+20 in
10-yard dash2.06 s1.77 s−0.29 s
Top speed16 mph20.3 mph+4.3 mph

Damari’s own measured results over four years at KPM, not one 12-week block, while gaining 90 lbs and 6 inches. Every athlete’s are their own; this is not a promise.

How Your First Cycle Works

Test. Train. Re-test.

A gait analysis on day one, twelve weeks on the four pillars, a taper week, then the test-out. The same tests at both ends, so the change is measured, not guessed.

  1. 01Gait analysisDay one
  2. 02Train12 weeks · 3 days a week
  3. 03Test outWeek 13
Step 01 · Day one

Gait analysis.

Before we program a single rep, we measure how your athlete actually moves: seven tests and a look at how they run. It all goes into a full report, and that report is the baseline everything after is measured against.

  • 10-yard dash
  • 20-yard dash
  • Vertical leap
  • 4-jump average
  • Broad jump
  • Lateral bound
  • Reactive strength
Performance Rating
One number for where they stand, plus their strongest and weakest qualities.
Athletic Currency
The ground they can cover or create, forward and sideways.
Performance Limiters
What’s holding them back, and what we’ll fix first.
Sample KPM report page: Performance Rating Performance Rating Sample KPM report page: Athletic Currency Athletic Currency Sample KPM report page: Performance Limiters Performance Limiters
Step 02 · Twelve weeks · Three days a week

Train the four pillars.

One continuous 12-week block on Track 1 or Track 2, programmed around what the gait analysis showed. Each pillar builds on the one before it. Week 13 is a taper: as little as possible, so the test-out measures what they built rather than what they’re carrying.

Gait analysis
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Test out
Week 1Week 13 · taper
01
Acceleration

First three steps.

The most-used quality in every sport. Almost every play starts from a standstill or a jog, so we shorten the time it takes to reach top speed.

You’ll see it when they…
  • Beat an opponent off the line
  • Get to the ball or the spot first
  • Close space on defense
02
Initial Force Generation

The explosive first move.

More force, in less time, in the direction the athlete means to go. It powers the jump, the drive out of a cut, the first step.

You’ll see it when they…
  • Jump higher
  • Explode out of a cut
  • Win the first step
03
Center of Mass Management

Cut, stop and turn, under control.

Getting the body into the right position to change direction or stop without losing speed or balance.

You’ll see it when they…
  • Change direction without slowing
  • Stop on balance
  • Stay on their feet through contact
04
Max Velocity

Raises the ceiling.

The last pillar. Top-speed work raises the ceiling on the other three, so every shorter sprint gets easier too.

You’ll see it when they…
  • Pull away on a breakaway
  • Hold speed over distance
  • Run down a play from behind
Step 03 · Week 13

Test out. See the change.

Same seven tests, same equipment, after the taper week. Every number sits next to its day-one number, and the report shows where each one landed against the target we set from it.

Same testsas day one
Side by sidebefore and after
Full reportyou can hand a coach
Sample KPM report page: Where This Goes Where This Goes Sample KPM report page: Week by Week Week by Week

Report pages shown are samples from a KPM athlete’s first cycle, with the name removed. Targets are typical first-cycle figures for healthy high-school athletes: a range, not a guarantee. Tap any page to see it full size.

Book a Gait Analysis →

Your athlete's first block with us. We start with a gait analysis, then build a full four-pillar program around what it actually shows — a 12-week cycle aimed at one thing: expanding the space they can cover and create.

The first few weeks are usually the loudest, and that's the nervous system reorganizing rather than the muscles growing — it's where most of the change in the 10-yard comes from. The back half of the block is where force catches up and the vertical and broad jump move. Then we re-test on the same equipment, and you get the numbers side by side. "He seems faster" becomes a document you can hand a college coach.

AgesMiddle school – college
Cycle12 weeks
Starts withGait analysis
Ends withA re-test

What’s included

  • Structured 12-week mesocycle programming — one block, start to re-test
  • Speed, force, and change-of-direction development
  • Programming written around your athlete's season, not ours
  • Combine and showcase preparation
  • Full re-test at the end, measured against day one
The Week

Track 1 or Track 2.

Three days a week, every week of the twelve. Your athlete picks one track and one time slot before the block starts, and keeps both to the end — which is what makes the re-test mean anything.

  • Track 1 Monday · Wednesday · Friday
  • Track 2 Tuesday · Thursday · Saturday
  1. Mon
    Track 1 3:30 · 4:45 · 6:00 PM at KPM
  2. Tue
    Track 2 3:30 · 4:45 · 6:00 PM at KPM
  3. Wed
    Track 1 3:30 · 4:45 · 6:00 PM at KPM
  4. Thu
    Track 2 3:30 · 4:45 · 6:00 PM at KPM
  5. Fri
    Track 1 3:30 · 4:45 · 6:00 PM at KPM
  6. Sat
    Max Velocity 8:30 AM · 90 min Atlantic Christian Track 2

Weekday slots are 3:30 PM, 4:45 PM and 6:00 PM. Pick the one that works around your week and keep it for the whole twelve-week cycle — the track and the slot both stay put, so the week stops being a negotiation. Track 2’s Saturday is the max-velocity session: 90 minutes on the track at Atlantic Christian School, 391 Zion Road, Egg Harbor Township (directions) rather than at 514 New Road.

Book a Gait Analysis → Schedule questions →
The Number We Move

Athletic Currency

The space an athlete can cover or create — forward and sideways added together, multiplied by how high they get. The bigger it is, the more they make on offense and take away on defense.

This is the number your first cycle moves. We measure it on day one, program the twelve weeks against what it shows, and measure it again at the end — so the answer to "did it work" is arithmetic rather than opinion.

How it is measured →
+45%Median gain
one 12-week cycle
46 / 46Athletes who
went up
0 → 12Reached the top
band, of 48
38 / 48Moved up at
least one band

Every first-cycle figure below is the median across 46 verified athletes. Typical first-cycle figures for healthy high-school athletes training the full twelve weeks, measured on our own gates and mats — the range we see, not a guarantee.

Start Here

Pick the one that fits.

Every athlete tests in before they train. Which test depends only on whether they have been through a block with us before.

New to KPMGait Analysis →First time here. We measure how your athlete moves and score them before we program a single rep.
Trained here beforeEffective Range Measurements →You’ve already been through the program. We re-measure and build the next one around what moved.

Ready to start?

Book the test, and we will tell you exactly which program fits and what the next twelve weeks look like.

Book a Gait Analysis → Or call — 610-283-4598 →
514 New Road · Somers Point, NJ