Sports Performance

  • Sports Performance Training in Astoria NY, Sports Performance Training near Ditmars NY, Sports Performance Training near 30th Ave Queens, Sports Performance Training near Long Island City NY

Strong athletes not only maximize their performance, they minimize their chance of being injured. By focusing on a host of physical skills, known as General Physical Preparation, combined with correcting movement limitations, Iron Lion coaches help athletes to dramatically improve their performance.

What makes our strength and conditioning facility different?

Every athlete has their own injury history, athletic background, and goals. Each student is given an individualized program based on this information as well as our special movement session when they first sign up. We use general and specific movement exercises to evaluate the athlete’s strengths, weaknesses, asymmetries, and mobility. If you are not assessing, you are guessing!

We constantly prepare and continually educate ourselves to give the Iron Lion Athlete a distinctive edge on the playing field.

Youth and High School Sports

Sports Performance Training

Strong athletes not only maximize their performance, they minimize their chance of being injured.  By focusing on a host of physical skills, known as General Physical Preparation, combined with correcting muscular imbalances, Iron Lion coaches help athletes to dramatically improve their performance, health and above all, strength (specifically strength-to weight ratio).

Strength-to-weight ratio is simply the measurement of one’s physical strength divided by their weight. Maintaining an optimal ratio is essential for athletic performance, as well as accomplishment of functional daily tasks as one gets older. A good assessment of strength-to-weight ratio is how well an individual can do bodyweight activities (pull-ups, push-ups, jumps, sprints, etc.) as well as weight activities such as dead-lifts, squats, swings, and Turkish Get-Ups. Skillful execution of these exercises will enhance the athletes all around physical development which will enable them to perform any physical activity more or less successfully.

What Makes us the Top Youth Sports Training Program in Astoria, Queens?

Every athlete has their own injury history, athletic background, and goals. Each student is given and individualized program based on this information as well as our special movement session when they first sign up. We use general and specific movement exercises to evaluate the athletes strengths, weaknesses, asymmetries and mobility. If you’re not assessing you are guessing!

The Keys to Success Are:

  • Safety turns into Simplicity
  • Basic movement patterns turn into strength
  • Flexibility increases with Strength
  • Strength increases running speed
  • Speed Development – Med Ball, Plyometrics and Kettlebell Drills are used to increase max velocity (explosiveness)
  • Specialized programming for each part of the season
  • Energy System Development (conditioning)
  • Speed Training – Progressing from locomotion (skipping, shuffling) to double jumping and technique drills to change of deceleration/acceleration drills.

We train athletes all-season long. We help them in preparation for their season, and to stay strong and healthy during the season.

Two Programs –

General ( 2x a week), and Elite Sports Performance (3 plus x weekly plus Nutrition) 

  • Baseball Performance Training in Astoria NY, Baseball Performance Training near Ditmars NY, Baseball Performance Training near 30th Ave Queens, Baseball Performance Training near Long Island City NY

Complete Baseball Performance Training

The top baseball training program in Queens, NY!

Welcome to our Complete Baseball Performance Training Program. The movement demands of baseball are unique to any other sport. The velocity of which a baseball is thrown is stressful on the body. Having training that is specialized for a baseball players needs is a game changer.

Common movement limitations that baseball players experience can be detected early through proper assessment

  • Upward Rotation and Protraction of the Scapula
  • Rotator Cuff Weakness
  • Flat T-spine
  • Rotational Power of the Hips
  • Trunk Stability

What the athlete gets?

  • Joint by Joint Movement Assessment
  • Individualized 3/4 Day Training Program (changes Monthly)
  • Monthly Nutrition Class and check-ins
  • Unlimited Kinstretch Class
  • In-season Arm Care and Strength Guide

We have worked with over 40 baseball players ranging from the local High schools to Collegiate players from Villanova, LIU Brooklyn, Marshall, FIU, Quinnipiac University and Queens College to name a few. We constantly prepare and continually educate ourselves in order to give the Iron Lion Athlete a distinctive edge on the playing field.

We look forward to you becoming #ironlionstrong

  • Boxing/MMA Fight Camp in Astoria NY, Boxing/MMA Fight Camp near Ditmars NY, Boxing/MMA Fight Camp near 30th Ave Queens, Boxing/MMA Fight Camp near Long Island City NY

Boxing MMA/FIGHT CAMP

Be as strong in last round as you were in the first!

Keeping a MMA or Boxer fresh, powerful, and strong is a tough task. It’s important their training regimen compliments their skill practice, and that they vary their intensity accordingly.

Our three time a week program starts out with the hardest strength and condition work out of the week, and tapers down to a sports specific cardio output day to end the week (easy but kills many birds with one stone).

Here are some of the principles that play a big part in our fighting methodology here at ILP.

  • General and Specific movement screen that aids in a individual warm-up routine.
  • Strong First Programming Principles are largely based on training tactical units. They need to be powerful and strong but also fresh daily. Feeling overly sore or fatigued can lead to their demise. We use an anti-glycolytic training method to enable our fighters to produce less lactic acid, enabling them to continuously explode without tiring.
  • Baseball Development- powerful rotation sport just like MMA, aids in picking up asymmetries in fighters assessments and arm care.
  • Speed/Agility work
  • FRC Principles – joint integrity and control of your end range of motion is always important but more so in fighting, since you will apply force and/or try to be forced into many vulnerable positions. 

We use these principles not only in devising our weekly plan but in setting up a 12 week programming leading up to the fight. We have two phases of strength cycles followed by a specific 4 week plan that will keep the fighter fresh and the nervous system primed for the fight.  

* We recommend you start 16 weeks out if you haven’t worked with us before.

We are the proud home of Professional Fighters

Jared Gordon – UFC

Smealinho Rama – WSOF – Former Heavyweight Champ

Adam Kownacki – Professional Heavyweight Boxer

Marco Huck – Professional Boxer

Joao Zeferino – WSOF

Sydney Maccow – Professional Boxer

Kalief Lindo – 2020 Olympic Hopeful

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