Sports Performance


Anna began her sports performance training in 2002 when she ran her first speed and agility camp.  This created an annual camp offered every summer at the high school she worked at (through 2014). She was able to hone her skills and create programs for all different athletes coming from different sports all looking for the same thing: to get faster and stronger. Anna started branching out and working with athletes in a one on one or group setting. At this time she was returning to school to complete her Masters degree in exercise science where her focus of study was on non contact ACL injuries (the why, how, where and when of it all). She was able to apply all that she learned into her training programs making her injury prevention training programs one of the strongest in the area. In January of 2014, Anna stepped outside of her comfort zone (high school setting) and opened her own sports performance training gym located in Southgate, Michigan. She is now able to reach many more athletes and help them achieve goals they never dreamed possible. The athlete and Anna set objectives which are considered stepping stones to their ultimate goals. As the athlete conquers each training objective, s/he gains confidence both physically and mentally increasing their overall self perception and impacting their abilities both on and off their respective playing fields.

Small Group Training:

Small Group Training Sessions are perfect for anyone looking for an individualized training program but in an affordable way. Sessions are a minimum of one hour in length with two to three other athletes working out during that hour.  The training program is designed according to the needs of each athlete.  Athletes are measured and evaluated on the first training session day.  Then a program is designed according to that evaluation.  All programs will include some type of flexibility/mobility training, core/strength training, correction of muscle imbalances, stabilization and stability training.  Programs are developed for four weeks at a time with a commitment from the athlete and their family of training two times a week at ITS and at least one time a week on their own.



This workout incorporates a variety of activities that work on foot speed, reaction time, change in direction, and balance. Each element is important to any sport activity. Speed ladder, agility cones, agility discs, tennis ball drills, reaction balls, jump rope, etc. are just a few examples of exercises used during this training element. Post ACL athletes will begin their agility training slowly around the four month period (or again according to physician's orders). All athletes will complete both forward/backward movement patterns, lateral movement patterns and diagonal movement patterns.



​This term refers to power and explosion within the muscle. The theory behind plyometrics training is to develop efficiency in the stretch/shortening cycle of the muscle action.  To increase a muscle's explosive properties, focus needs to be placed on the decreasing the time it takes for the muscle to switch from the lengthening phase to the shortening phase (stretch to contraction). For example, when jumping boxes, the athlete must spend as little time on the ground as possible. Jump onto the box and then jump down but do this motion repetitively and with little time spent on the ground between each box allows for decreased time for the muscle to switch from the lengthened position to a contracted position. Plyometrics will be incorporated into the workout based on need and desired outcome of the individual athlete.  

​Plyometric training will be incorporated into all post ACL rehab programs. However, at what stage depends on the athlete's progression and physician's protocol.  


All athletes will be given a flexibility program. This is actually something that is initiated on the first day of their training session. Athletes will be instructed on what stretches to do, how long they should hold each and how many times a day they should complete them.  Flexibility is critical aspect to injury prevention and sports performance training. An athlete with the appropriate flexibility can increase their athletic ability including speed, power and lateral quickness.


The core (or center of the body) includes the back, abdomen, hips and legs and it is the base for all movement. Gravity, posture, and balance are important elements of daily function and are affected by the muscles of the core. If any weaknesses exist an individual would struggle with functional activities. The beginning of any training program must involve core training. Once core strength is established, the athlete can begin to work on extremity strength. This leads to an overall physically fit individual able to perform in an activity without risk of injury (or re-injury). At Innovative Training Solutions, the core training concept includes a "whole body" training approach from the core to the extremities. The human body can be viewed as a chain. A weakened link in the chain can lead to possible muscle imbalances and biomechanical deficiencies, all  increasing the chances of injury. Therefore, by training the "whole body" the athlete will be able to perform normal sport activity with greater accuracy.  ​