Programs

Maximize Your Performance
Sanford POWER trains and develops athletes of all ages and abilities to be better than they were yesterday. Our effective and safe methods improve performance, support recovery and drive results for every team and every athlete. To see the programs held in your area, please select a city below:

BISMARCK | FARGO | SIOUX FALLS

BISMARCK

FALL PROGRAMS (CURRENTLY RUNNING)

Ben Berg Baseball Offseason Development program

October 14 – December 14th
Description: This is a 9 week program focused on developing the complete baseball athlete. 3 days/week on hitting and pitching skill development. 2x/week with the POWER coaches working on building a bigger engine (Force Production)

  • Can still sign up for the 2nd half of the program!

Long Term Athlete Development Programs – (LTAD) and Team Training
Description: Long Term Athlete Development Programs are built for athletes from 10 years old to the collegiate or professional level to develop a bigger, faster, stronger, more explosive, and more durable athlete resilient to injury.

WINTER PROGRAMS

Speed Camp
Description: This is an 8 week program with a specific focus on linear speed development—acceleration development, speed mechanics, Power/Force production development. Workouts are suitable for any athlete looking to improve speed but also great way to prepare for the upcoming track season.

Ben Berg Baseball Academy
Description: This is similar to above baseball program. Program historically has been 1x/week for 6 weeks focusing on 3 skills: hitting, fielding, and pitching

McQuade Softball Academy
Description: This is a 6 week fast pitch softball program focusing on hitting, fielding, pitching, and skill development congruent to the sport.

TSAC-F Practitioners course hosted by Sanford POWER – Bismarck
Description: 4 day course with materials from the NSCA to teach tactical athletes how to create, progress/regress, organize, and implement strength and conditioning programs in their local fire stations

NSCA ND Clinic (Tentatively Feb 29th)
Description: Hosted at Sanford POWER-Bismarck. Speakers will talk/present on everything related to strength and conditioning/sports performance—open to everyone

FARGO

FALL PROGRAMS (CURRENTLY RUNNING)

Fall 2019 Dryland Hockey POWER Training Camp
Mondays, Tuesday, and Thursdays from 4-5:30 PM from 9/3/19-10/24/20
Description: Sanford POWER Preseason Hockey Camps are designed to prepare athletes for the rigors of ice hockey and to lay the foundation needed for the competitive season. These camps will focus on improving your flexibility, power, speed, agility, and strength.

  • High School Girls and Boys

Fall 2019 Girls Basketball POWER Training Camp
Mondays, Tuesday, and Thursdays from 5:30-7 PM from 9/9/19-10/31/20

Fall 2019 Boys Basketball POWER Training Camp
Mondays, Tuesday, and Thursdays from 5-6:30 PM from 9/16/19-11/7/20
Description: The off-season is no time to be taking it easy. Sanford POWER can help you reach your goals for this season by going beyond the basic fundamentals and focusing on power, strength, flexibility, and speed/acceleration drills, while reducing the susceptibility to injury.

Black Friday Pre-POWER Training Sessions
Friday, November 29th
Description: Athletes will focus on the fundamentals of basketball such as dribbling, finishing around the rim, and shooting drills. This workout will push them as well as get them ready for their upcoming seasons.

  • Session I: 11:00 AM-noon
  • Session II: 4:00 PM-5:00 PM

Morning Adult POWER Circuit Training/Adult Large Group POWER Training
Mondays, Tuesdays, Wednesdays, Thursdays, and Fridays from 5:45-6:30 AM
Tuesdays and Thursdays from 12-1 PM
Description: This class offers a form of a “circuit style” workout that combines traditional and non-traditional resistance training and high intensity cardio. It is designed to be easy to follow, for all ability levels, and targets total body muscular strength and endurance development, while improving cardiovascular fitness.

Fargo Youth Hockey POWER Training
Mondays, Tuesdays, Wednesdays, Thursdays, Fridays, and Saturdays; Fargo Youth Hockey hasn’t determined the training and practice schedule yet.
Description: Programming is designed to be age-appropriate and develop hockey-specific mobility, flexibility, speed, power, quickness, strength, recovery methods and reduce injury risk.

Tri-City Storm Soccer and Sanford POWER Soccer Training

Mondays on 11/11, 11/25, 12/2, 12/9, and 12/16; Tri-City has not solidified the training time.
Description: Our team of athletic performance experts uses proven practices and the latest technologies to help an athlete become stronger, faster and more explosive.

This is held at Tri-City Storm’s facility.

WINTER PROGRAMS

Winter Volleyball POWER Training Camp

Mondays, Tuesday, and Thursdays from 4:30-6 PM from 11/25/19-1/16/20
Description: Camp benefits include improved athletic performance capabilities, enhanced stability, flexibility, mobility, vertical jump, acceleration, power, strength, and agility/quickness.

SIOUX FALLS

FALL PROGRAMS (CURRENTLY RUNNING)

Adult Circuit Class
Monday-Friday 5:30-6:30 AM / Noon-1:00 PM
Fee: Monthly membership or punch card options. Call for details. (605) 312-7800
Description: This class offers a form of conditioning that combines resistance training and medium to high intensity cardio. It is designed to be easy to follow for all levels and targets muscular strength and endurance development, while improving cardiovascular fitness.
Location: POWER– Sanford Fieldhouse

POWER Soccer
Sessions beginning in Fall/Winter 2019-20. We work closely with all DASC groups/teams. Please call the Fieldhouse front desk for more details / 605-312-7800
Description: The POWER Soccer performance program will emphasize the following:

  • Acceleration / Deceleration techniques
  • Speed development
  • Power and explosiveness
  • Strength training
  • Sanford Knee Injury Prevention Program included in sessions
  • Group Nutrition education presentation available

Location: Sanford Fieldhouse/DASC (skill portion)

Middle school program
Month-to-month from Sept. to April
Description: This is designed for all area Middle School athletes.
This Program will emphasize the Following

  • Mastering basic movement skills in a supportive and fun environment
  • Includes Sports Nutrition Presentation (ie: healthy snacks, hydration, ect)
  • Sanford Knee Injury Prevention Program exercises performed daily
  • Sanford ScorePRO Biomechanical Movement Assessment available. Results sent to parents and athletes

Location: Sanford Fieldhouse

WINTER PROGRAMS

POWER Runners Program – Jan 2020
Session 1
Wednesday 5:30-6:30 am / Thurs 7-8 pm (must choose one day/time) Jan 8 – March 19
Session 2
Wednesday 5:30-6:30 am / Thurs 7-8 pm (must choose one day/time) March 25 – May 21
Description: This program is specifically designed for all Sioux Falls area runners (beginners and advanced) who want to improve strength, running economy and reduce overuse injuries. Included with this program is a nutrition educational presentation on the specific needs of runners.
Location: POWER – Sanford Fieldhouse

SUMMER PROGRAMS

Middle school program – Summer 2020
June 1st – July 31st (No sessions Friday, July 3rd and Monday, July 6th)
Description: This is designed for all area Middle School athletes.
This Program will emphasize the Following

  • Mastering basic movement skills in a supportive and fun environment
  • Includes Sports Nutrition Presentation (ie: healthy snacks, hydration, ect)
  • Sanford Knee Injury Prevention Program exercises performed daily
  • Sanford ScorePRO Biomechanical Movement Assessment available. Results sent to parents and athletes

Location: Sanford Fieldhouse

College Athlete Summer Membership – Summer 2020
Monday-Friday 5:30am-7pm.
Description: This is designed for all College athletes that are in the area for the summer and would like to train at the Fieldhouse (Wellness Center’s not included). This discounted 90-day membership allows an athlete to incorporate their own program for the summer and train around their specific schedule and needs.
Location: Sanford Fieldhouse

POWER Elite Program – Summer 2020
June 8th – July 1st (Session 1)
July 8 – July 31 (Session 2)
Description: This program is a comprehensive sports performance package that includes:
Individualized programming designed for each athletes specific sport demands: Monday & Wednesday (strength programming) / Tuesday & Thursday (speed, agility and conditioning). Athletes will also have access to our nutrition team and body composition tests
Location: Sanford Fieldhouse

Roosevelt High School POWER Program – Summer 2020
June 1 – July 31 (NO SESSIONS July 1 – July 7)
Description: This program will have an emphasis on strength, agility, and speed. Athletes will take the Sanford SCORE pre and post program to see improvements. It will have access to our sports nutrition team and the Sports Science Institute team. This includes sweat tests, concussion research and body composition tests.
Location: Monday/Wednesday at Roosevelt High School, Tuesday/Thursday at Sanford Fieldhouse

Lincoln High School POWER Program – Summer 2020
June 1 – July 31 (NO SESSIONS July 1 – July 7)
Description: This program will have an emphasis on strength, agility, and speed. Athletes will take the Sanford SCORE pre and post program to see improvements. It will have access to our sports nutrition team and the Sports Science Institute team. This includes sweat tests, concussion research and body composition tests.
Location: Monday/Tuesday/Wednesday at Lincoln High School, Thursday at Sanford Fieldhouse

Brandon Valley High School POWER Program – Summer 2020
June 1 – July 31 (NO SESSIONS July 1 – July 7)
Description: This program will have an emphasis on strength, agility, and speed. Athletes will take the Sanford SCORE pre and post program to see improvements. It will have access to our sports nutrition team and the Sports Science Institute team. This includes sweat tests, concussion research and body composition tests.
Location: Tuesday/Wednesday/Thursday at Brandon Valley High School
Monday at Sanford Fieldhouse

Harrisburg High School POWER Program – Summer 2020
Details coming soon
June 1 – July 31 (NO SESSIONS July 1 – July 7)
Description: This program will have an emphasis on strength, agility, and speed. Athletes will take the Sanford SCORE pre and post program to see improvements. It will have access to our sports nutrition team and the Sports Science Institute team. This includes sweat tests, concussion research and body composition tests.

Brandon Valley Middle School POWER Program – Summer 2020
Two Session choices: 8-9:30am (Session 1) OR 9:30-11am (Session 2)
June 1 – July 31 (NO SESSIONS July 1 – July 7)
Description: This program will have an emphasis on strength, agility, and speed. Athletes will take the Sanford SCORE pre and post program to see improvements. It will have access to our sports nutrition team and the Sports Science Institute team. This includes sweat tests, concussion research and body composition tests.
Location: Brandon Valley High School

YEAR ROUND PROGRAMS

POWER Speed School
Sessions held year round. Individual, partner, small group and team training options. Please call the Fieldhouse front desk for more details / (605) 312-7800
Description: This program is designed to improve speed, agility and athleticism for athletes involved in all sports.
Location: Sanford Fieldhouse

POWER Tennis
Fall / Winter / Spring
*This program is done in conjunction with Match Pointe Tennis. Contact Mark Vellek to signup (see below)
Description: POWER Tennis will emphasize the following
On court skill workouts at Match Pointe Tennis/ mental preparation strategies
Strength training with emphasis on rotational stability and core control
Deceleration and change of direction techniques
Contact: Mark Vellek, Director of JR Development – Match Pointe Tennis
(605) 338-4036 or by email at mark@playthepointe.com
Location: Sanford Fieldhouse/ MatchPointe Tennis (skill portion)

POWER Golf Academy
Sessions held year round. Individual, partner, small group and team training options. Please call the Fieldhouse front desk for more details / (605) 312-7800
Description: The POWER Golf Performance Program will emphasize the following:

  • Improved club head speed
  • Develop overall athleticism
  • Improve rotary power / increase driving distance
  • Strength training for golf athletes
  • Golf movement assessment by Sanford PT available
  • Injury reduction exercises
  • Sports Nutrition education presentation available

Additional services available include golf skill instruction and coaching from POWER Golf Director Todd Kolb, biomechanics testing and movement screening through the Sanford Sports Science Institute (SSSI) and PT staff.
Location: Sanford Fieldhouse

POWER Swimming
We work closely with Sioux Falls Swim Team. Sessions held year round in conjunction with team practices. Individual, small group and team training options. Please call the Fieldhouse front desk for more details / (605) 312-7800
Description: The POWER Swimming Program will emphasize the following:

  • Improve core strength and posture in the pool
  • Develop overall athleticism
  • Improve explosiveness and power
  • Strength exercises are age and skill level appropriate
  • Injury reduction exercises / shoulder stability
  • Sports Nutrition education presentation available

Location: Sanford Fieldhouse

POWER Baseball / Softball –
Sessions can be scheduled year round. Individual, partner, small group and team training options. We work closely with our Sanford Baseball Academy and Cyclone teams. Please call the Fieldhouse front desk for more details / 605-312-7800
Description: The POWER Baseball Program will emphasize the following:

  • Develop overall athleticism and speed
  • Incorporate arm care/shoulder exercises to reduce injury
  • Sanford Knee Injury Prevention Program (SKIPP)
  • Sports Nutrition education presentation available

Location: Sanford Fieldhouse

POWER Basketball
Sessions can be scheduled year round. Individual, partner, small group and team training options. We work closely with our Sanford Basketball Academy and Pentagon teams. Please call the Fieldhouse front desk for more details / 605-312-7800
Description: The POWER Basketball Program will emphasize the following:

  • Develop overall athleticism, lateral quickness and speed
  • Incorporate basketball specific conditioning drills
  • Sanford Knee Injury Prevention Program (SKIPP)
  • Sports Nutrition education presentation available

Location: Sanford Fieldhouse

POWER Volleyball
Sessions can be scheduled year round. Individual, partner, small group and team training options. We work closely with our Sanford Volleyball Academy and Pentagon teams. Please call the Fieldhouse front desk for more details / 605-312-7800
Description: The POWER Volleyball Program will emphasize the following:

  • Develop overall athleticism, lateral quickness and agility
  • Incorporate shoulder mobility / injury reduction exercises
  • Sanford Knee Injury Prevention Program (SKIPP)
  • Sports Nutrition education presentation available

Location: Sanford Fieldhouse