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 | BEMIDJI | FARGO | SIOUX FALLS

Training programs in Bismarck


View Bismarck’s seasonal training programs.

For more information call (701) 323-1125.

Training Programs in Bemidji

FALL & WINTER PROGRAMS

Fall and winter training programs are currently in motion. Check back often for updates. For more information call (218) 333-4650.

Training Programs in Fargo

LATE FALL & EARLY WINTER PROGRAMS

For more information call (701) 234-8999.

Training Programs in Sioux Falls

SPRING PROGRAMS

POWER Women’s Runners Program – Thursday Mornings
Mar. 17- May 26, 2o22

  • Sessions held on Thursday’s at 5:30-6:30 AM
  • 11 total sessions
  • Register by: Mar. 11, 2022

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

POWER Women’s Runnings Program – Tuesday Mornings
Mar. 15 – May 24

  • Sessions held on Tuesday’s at 5:30-6:30 AM
  • 11 total sessions
  • Register by: Mar. 11, 2022

Location: Sanford Fieldhouse

Army Combat Fitness Test Prep Program
Session 1: March 21 – May 28, 2021

  • Various time and date options for training schedule
  • Register by February 28, 2021

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

High Performance Program
March – May, 2021

Comprehensive sports performance package that includes:

  • Programming designed for each athletes specific sport demands
  • Nutrition Coaching & Body composition testing
  • Introduction to body maintenance and recovery sessions

Open to high school athletes, male or female.

For more information call (605) 312-7800.

 

SUMMER PROGRAMS

Army Combat Fitness Test Prep Program
Session 2: June 7 – September 3, 2021

  • Various time and date options for training schedule
  • Register by: May 31, 2021

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

Sanford POWER Middle School Program – Summer 2021
June 7 – July 30, 2021 *(No session July 5th, 7th and 9th) / 21 total sessions

Option 1: Monday/Wednesday/Friday @ 9:00 AM
Option 2: Monday/Wednesday/Friday @ 10:00 AM

  • Includes Sanford SCOREPRO biomechanical athlete assessment (pre and post)
  • Includes Sports Nutrition presentations

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

College Athlete Summer Membership – Summer 2021
May 1 – August 31, 2021

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

For more information call (605) 312-7800.

Cross Country Prep Program – Summer 2021
June 8 – July 29, 2021

This 8-week training program is designed specifically for high school cross country athletes. The goal of this program is to improve the athletes’ ground reaction force and stride length for an enhanced running proficiency. It will incorporate running education, strength training and plyometrics.

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

Roosevelt High School POWER Program – Summer 2021
Session 1: June 7 – July 30, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

Lincoln High School POWER Program – Summer 2021
June 7 – July 30, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

Harrisburg High School POWER Program – Summer 2021
June 7 – July 29, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

Brandon Valley High School POWER Program – Summer 2021
June 7 – July 30, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

Brandon Valley Middle School POWER Program – Summer 2021
June 7 – July 30, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

High Performance
June 1st – June 29th (Block 1)
July 1st – July 29th (Block 2)

Comprehensive sports performance package that includes:

  • Programming designed for each athletes specific sport demands
  • Nutrition Coaching & Body composition testing
  • Monthly nutrition coaching and body composition measurements to track athletes goals
  • Introduction to body maintenance and recovery sessions
  • Hands-on soft tissue release techniques to encourage blood flow, aid in soreness and improve range of motion

For more information call (605) 312-7800.

Runners Group
June 4th – September 3rd 5:30-6:30 AM

Improving your performance and running economy in a fun and supportive environment

For more information call (605) 312-7800.

West Central High School POWER Program – Summer 2021
June 7 – July 29, 2021

This program will have an emphasis on strength, agility, and speed. It will have access to our sports nutrition team and the Sports Science Institute team, including sweat tests, concussion research and body composition tests (additional fees).

For more information call (605) 312-7800.

FALL PROGRAMS

Middle School Program – Fall 2021
September – April, 2022

This is designed for all area middle school athletes. This program will emphasize the following:

  • Designed to prepare and teach MS participants in preparation for high school programs
  • Acceleration / Deceleration techniques
  • Speed development
  • Power and explosiveness
  • Strength training
  • Mastering basic movement skills in a supportive and fun environment
  • Sanford Knee Injury Prevention Program exercises performed daily

To learn more about this program or to register please call (605) 312-7800.

Location: Sanford Fieldhouse

POWER Runners Program – Fall 2021

This program is designed for Sioux Falls Women Run athletes

  • Improving your performance and running economy in a fun and supportive environment
  • Emphasis: Strength, power, mobility and injury reduction exercises for runners
  • All exercises and drills programmed for your skill level and experience
  • Sanford Knee Injury Prevention Program (SKIPP) exercises integrated each week
  • Sports Nutrition educational presentations available (additional fee)
  • Sanford Sports Science Institute (SSSI) testing services available (*additional fee)
    *20% discount for SFWR Training Team members on SSSI fees

To learn more about this program or to register please call (605) 312-7800.

Location: Sanford Fieldhouse or Sanford Wellness Center – Oxbow

POWER Baseball/Softball Throwing Program – Fall 2021
September – November 2021

This is designed for Sioux Falls Cyclones Athletes 11-14u. This program will emphasize the following:

  • Improve overall athleticism for baseball/softball in a fun and supportive environment
  • Emphasis: Technique, Strength, Power, Mobility, and Injury Reduction exercises for baseball/softball.
  • Arm/shoulder care exercises integrated each session.
  • Sanford Sports Science Institute (SSSI) testing services available (*additional fee).

Location: Sanford Fieldhouse

WINTER PROGRAMS

POWER Track 2022 – Prep Program

January 3 – February 25, 2022 (23 total sessions)

Monday/Wednesday/ Friday
Sanford Fieldhouse 4:00-5:30 PM

 

Endurance Program Winter 2021-22

December 2021 – February 2022

This program is designed specifically for the endurance athlete. The goal of this program is to improve the athletes’ ground reaction force and stride length for an enhanced running proficiency. It will incorporate running education, strength training and plyometrics.

  • 10-week training program helps prepare for the spring track season
  • Will receive a pre- and post-force plate running analysis
  • Lactate threshold baseline test (*additional fee)
  • Sanford Sports Science Institute (SSSI) testing services available (*additional fee)

 

POWER Women’s Runners Program – Thursday Mornings
Jan. 6- Mar. 10, 2o22

  • Sessions held on Thursday’s at 5:30-6:30 AM
  • 10 total sessions
  • Register by: Dec. 31, 2022

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

 

POWER Women’s Runners Program – Tuesday Mornings
Jan. 4- Mar. 8, 2o22

  • Sessions held on Tuesday’s at 5:30-6:30 AM
  • 10 total sessions
  • Register by: Dec. 31, 2022

Location: Sanford Fieldhouse

For more information call (605) 312-7800.

Sanford POWER Middle School Volleyball
Jan. 20 – April 14, 2022

  • Tuesday and Thursday @ the Sanford Fieldhouse
  • 7:30-8:15pm

Sanford POWER High School Volleyball
Jan. 20 – April 14, 2022

  • Tuesday and Thursday @ the Sanford Fieldhouse
  • 6:00-7:00pm

YEAR ROUND PROGRAMS

POWER Speed School
Sessions are held year round and sessions can be in individual, partner, small group and team training sessions.

This program is designed to improve speed, agility and athleticism for athletes involved in all sports.

Location: Sanford Fieldhouse

To learn more or register for this program please call (605) 312-7800.

POWER Tennis
Fall / Winter / Spring

This program is done in conjunction with Match Pointe Tennis.

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

Location: Sanford Fieldhouse/ MatchPointe Tennis (skill portion)

To register please contact Mark Vellek, Director of JR Development – Match Pointe Tennis, (605) 338-4036 or by email.

POWER Golf Academy
Sessions are held year round and sessions can be in individual, partner, small group and team training sessions.

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

Location: Sanford Fieldhouse

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. To learn more or register for this program please call (605) 312-7800.

POWER Swimming
We work closely with Sioux Falls Swim Team. Sessions are held year round and sessions can be in individual, partner, small group and team training sessions.

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

To learn more or register for this program please call (605) 312-7800.

POWER Baseball / Softball
Sessions are held year round and sessions can be in individual, partner, small group and team training sessions. We work closely with our Sanford Baseball Academy and Cyclone teams.

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

To learn more or register for this program please call (605) 312-7800.

POWER Basketball
Sessions are held year round and sessions can be in individual, partner, small group and team training sessions. We work closely with our Sanford Basketball Academy and Pentagon teams.

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

To learn more or register for this program please call (605) 312-7800.

POWER Volleyball
Sessions are held year round and sessions can be in individual, partner, small group and team training sessions. We work closely with our Sanford Volleyball Academy and Pentagon teams.

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

To learn more or register for this program please call (605) 312-7800.

Adult Circuit Class
Classes held Monday – Thursday from 12-1pm

This class offers a form of conditioning that combines resistance training and 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: Sanford POWER

To learn more or register for this program please call (605) 312-7800.