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Sports Performance Programs At the Richland Sports Performance Clinic, there is a class for everyone.

Interested? Contact Us!

814-631-1003
jmostoller@windbercare.org
kcharney@windbercare.org

Sports Preparation Programs

All classes span from a month to month basis, so the deadline to enter is the Friday before the new month starts.

Maximize performance for sport and job specific skills with our foundational training and tactical strength and conditioning classes. Sport and tactical athletes will be able to improve overall strength and athleticism that prepares them for the physical challenges of their sport and job through professional training sessions led by our experienced coaches.

  • Foundational Training (Elementary) – An introduction to weight training aimed to teach the foundational strength movements as well as their accessories to students in 1st through 5th Athletes will be able to safely and effectively improve their athleticism and reduce injury risk through thorough supervision and instruction. All athletes are welcome in this class regardless of sport or weight training experience.
    • Tuesday/Thursday program @3:30pm
    • 2 days/week over 4 weeks (8 sessions) = $240
      OR 12 week package (24 sessions) = $480
    • 10 members per class
  • Foundational Training (Middle School) – This program is designed to teach the foundational strength movements as well as their accessories to students in 6th through 8th Athletes will be able to safely and effectively improve their athleticism and reduce injury risk through thorough supervision and instruction. All athletes are welcome in this class regardless of sport or weight training experience.
    • Tuesday/Thursday program @4:30pm
    • 2 days/week over 4 weeks (8 sessions) = $240
      OR 12 week package (24 sessions) = $480
    • 10 members per class
  • Foundational Training (High School) – This program is designed to teach the foundational strength movements as well as their accessories to students in 9th through 12th Athletes will be able to safely and effectively improve their athleticism and reduce injury risk through thorough supervision and instruction. All athletes are welcome in this class regardless of sport or weight training experience.
    • Monday, Wednesday, Friday program @3:30pm
    • 3 days/week over 4 weeks (12 sessions) = $360
      OR 12 week package (36 sessions) = $720
    • 10 members per class
  • Speed/Sprint Training – This program is designed for athletes looking to increase speed and improve their sprint form and technique. All athletes wanting a faster sprint are welcome in this class regardless of sport or age. *only offered in the summer season
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (12 sessions) = $360
    • 10 members per class
    • *Offered in the summer only 
  • Agility/Strength Training – This program is designed for athletes looking to challenge their agility, change of direction, and increase strength. All athletes who struggle with agility or are looking to refine form and technique are welcome in this class regardless of sport or age. *only offered in the summer season
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (8 sessions) = $240
    • 10 members per class
    • *Offered in the summer only
  • Vertical Jump Training – Various sports require athletes to jump high into the air, such as volleyball, basketball, baseball, and football. This program is designed to teach athletes proper jumping mechanics and improve vertical jump height, which additionally improves athleticism and sport specific skills. All athletes are welcome in this class regardless of sport or age. *only offered in the summer season
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (8 sessions) = $240
    • 10 members per class
    • *Offered in the summer only
  • Sport Specific Training – This program is specifically designed to benefit athletes belonging to a particular sport. Schools and colleges are welcome to reach out to reserve a slot for their sports teams for sport specific training.
    • Tuesday/Thursday/ and/or Friday program(s). When we have open slots: 11am to 3pm T/TH and 9am to 11am on Friday. Subject to change during summertime
    • As many days as they reserve. Cost will be $20/person for each class
    • Must have a minimum of 5 people to reserve a slot and no more than 15 people
  • Tactical Strength and Conditioning – The tactical strength and conditioning program is designed to prepare tactical athletes for the physical demands of their jobs as well as job specific tasks. Tactical athletes include law enforcement, firefighters, members of the military, and EMTs. Any tactical group is welcome to reach out and reserve a slot for its members for job specific training.
    • Tuesday/Thursday/and/or Friday program(s). Open slots: 11am to 3pm T/TH and 9am to 11am on Friday. Subject to change during summertime
    • As many days as they reserve. Cost will be $20/person for each class
    • Must have a minimum of 5 people to reserve a slot and no more than 15 people

Specialized Fitness Classes

Looking to increase overall strength and muscle size? These are only just 2 perks of taking these specialized fitness classes. Not only will you get stronger and learn how to build lean muscle mass, but you will also improve overall functional fitness and quality of life.

  • Intro to Powerlifting – this program offers an introduction to the strength sport of powerlifting. Participants will be taught how to properly and safely squat, bench press, and deadlift, as well as perform accessory movements to benefit these exercises. Any individual looking to build strength, compete in powerlifting, or refine technique is encouraged to take this class. Individuals of any age are welcome.
    • Monday/Wednesday/Friday program @1:00pm
    • 3 days/week over 4 weeks (12 sessions) = $360
      OR 12 week package (36 sessions) = $720
    • 10 members per class
  • Bodybuilding Basics – this program focuses on building general strength and hypertrophy. With the use of weight training, participants will learn how to effectively gain muscle size through the application of several bodybuilding techniques. Any individual looking to build lean muscle mass is encouraged to take this class. Individuals of any age are welcome.
    • Monday/Wednesday/Thursday program @5:30pm
    • 3 days/week over 4 weeks (12 sessions) = $360
      OR 12 week package (36 sessions) = $720
    • 10 members per class
  • Female Fitness Class – this program is designed specifically for women who wish to build lean muscle mass and improve cardiovascular health. The class will be taught by a female instructor and aims to create an encouraging and comfortable environment for its participants. Women of any age are welcome in this class.
    • Monday/Wednesday program @4:30pm
    • 2 days/week over 4 weeks (8 sessions) = $240
      OR 12 week package (24 sessions) = $480
    • 10 members per class
  • Senior Functional Fitness – this program is designed specifically for older adults looking to improve their physical capabilities in the form of functional training. Through the use of weight training, balance training, and “obstacle course” training, participants will be better prepared to complete daily activities such as walking up and down the stairs, lifting items overhead, and lifting objects off the ground. Any individual 65 years or older is welcome to take this class.
    • Monday/Wednesday/Friday program @11:00am
    • 3 days/week over 4 weeks (12 sessions) = $360
      OR 12 week package (36 sessions) = $720
      OR 2 days/week over 4 weeks (8 sessions) = $240
      OR 12 week package (24 sessions) = $480
  • Lunch Break Class – this class is held 5 days/week from 12-1 for those who are interested in getting a quick and effective workout in during their lunch break. The classes will begin with general strength training and then switch to a cardio focus halfway through.
    • Monday through Friday program
    • Each session costs $10 (can do a drop-in fee)

Injury Prevention Programs (*Offered in the summer only)

Over 3.5 million injuries occur annually in youth sports with the most common injuries being strains and sprains. College athletes sustain on average more than 2 injuries per year with the ankle, knee, and shoulder being most frequently reported. Our injury prevention classes are designed to help athletes lessen their risk of injury and/or strengthen previously injured areas by logically and methodically taking them through proper resistance training and mobility exercises.

  • Corrective Exercise – This class utilizes the DARI Motion Analysis screening tool which collects all forces, angles, and velocities and identifies subtle musculoskeletal asymmetries and poor movement patterns that impact performance and lead to injury. Each individual in this class will be taken through a DARI Motion Analysis screening and then have a specialized training program tailored to their specific needs. The aim of this class is to correct faulty movement patterns before they result in injury by providing an individualized program consisting of stretching, mobility, and strengthening exercises. Individuals of any age are welcome.
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (12 sessions) = $240
    • 10 members per class
  • Injury Prevention (Ankle, Knee, Hamstring) – This program focuses on strength training, stretching, and mobility work specifically for the lower body and posterior chain in order to prevent lower body injuries from occurring. Individuals who have previously sustained an injury to or surrounding the ankle, knee, and/or hamstring are at a higher risk of obtaining an injury to those areas again if faulty movement patterns and musculoskeletal asymmetries are not corrected. Individuals of any age and injury history are welcome.
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (12 sessions) = $240
    • 10 members per class
  • Injury Prevention (Shoulder) – This program focuses on strength training, stretching, and mobility work specifically for the shoulders in order to prevent injuries from occurring. Individuals who have previously sustained an injury to the shoulder are at a higher risk of obtaining an injury to the area again if faulty movement patterns and musculoskeletal asymmetries are not corrected. Individuals of any age and injury history are welcome.
    • Tuesday/Thursday program
    • 2 days/week over 4 weeks (12 sessions) = $240
    • 10 members per class