G.O.F.A.S.T

Game Oriented Footwork And Speed Training is a program that was developed over 15 years ago to enhance an athletes ability to perform in real situations, not just during workouts.  GOFAST athletes use a true functional training methodology that prepares an athlete to meet the biomechanical demands of their sport. Within the GOFAST program, the athlete will develop the tools needed to perform at their best. Although the program is tailored to be sport specific, it can help the multi sport athlete perform in all areas.  This program works well for individuals, small groups, and teams.

The GOFAST Methodology has evolved over the years to establish a repeatable method to help athletes perform at their best.  Quickness and speed are what most coaches will say are the keys to winning.  The training is broken down into individual, yet cohesive components.  Each training component builds on the previous component.  All of the training components are practiced with a variety of stimuli and then trained naturally (without stimulus) to allow the body to feel the increase in performance.

Balance: The key to athletic success.  Through drills that enhance both static and dynamic balance, the body learns to recruit the proper musculature to maintain biomechanical alignment.  This, in turn, will allow the body to perform as it was meant to perform and reduce the risk of injuries.  All of the following aspects rely on balance to improve performance.

Core Strength: A wheel is only as strong as the hub it revolves around.  For an athlete to perform as their highest level, the core must be very strong.  The core involves the trunk and hips. Functional exercises will enhance the core to allow the body to function as a unit.

Foot Speed: The less time a foot spends in contact with the ground, the faster the athlete will move.  The feet must learn to "pop" off the ground.  Through various drills and activities, the feet learn to be in proper position to allow for a very quick contact with the ground.

Agility: Quickness and change of direction are characteristics of agility.  Simple rules are taught.  When the athlete is in motion, the foot contact is on the balls of the feet.  When there is a stop or change of direction, the whole foot must be planted to utilize the strength of the hips.  Agility is trained for both programmed and random agility.  Resistance and assistance devices are used to stimulate the nervous system to develop very quick movements.

Acceleration:  A constant gain in velocity.  First step explosion and proper footwork are a key to accelerating.  This will gain you the advantage of getting to the ball first or breaking away from an opponent.  The key is to constantly GAIN speed, not just get up to speed.

Deceleration:  In all the aspects of sports performance, when an athlete decelerates poorly is when the injuries occur.  Proper loading must take place from the hips to absorb the force.  When this does not happen, ankle and knee injuries occur.

Speed: The body's ability to produce maximum velocity depends on a number of factors.  These factors are the combination of balance, core strength, foot speed, proper alignment, and posture.  Hip flexor strength and upper body strength are key components of speed.  Proper arm technique, foot placement, and posture are taught.  A variety of stimuli are used to increase stride length and frequency.

Testing:  Any program to increase an athletes performance must be objectively evaluated.  A variety of tests are utilized that are consistent with their sport to evaluate progress.