Sports Performance Training in NYC & Northern NJ

Train the way your sport demands — faster, more powerful, and harder to beat.

Winning your recreational basketball league, finishing a faster 5K, or earning a starting roster spot all come down to the same thing: training that develops the specific physical qualities your sport demands. NASM-certified trainer Trevor Cassidy builds sports performance programs that go beyond general fitness to target the exact energy systems, movement patterns, and force production your sport requires. If you play soccer, you train lateral agility and repeated sprint ability. If you compete in a combat sport, you train rotational power and anaerobic endurance. Nothing is generic.

Trevor has worked with competitive and recreational athletes across a wide range of disciplines — from weekend warriors in adult soccer and basketball leagues across NYC and NJ to competitive runners, tennis players, and martial artists. The common thread is an evidence-based approach rooted in sports science: needs analysis of the sport, assessment of the athlete, periodized programming that peaks for competition, and ongoing refinement based on performance data.

This is not "exercising hard." This is structured athletic development designed to make you measurably better at the thing you care about most. According to the NSCA's position statement, sports-specific training improves power output by 15-25% — a difference you can feel in your first step, your swing, or your sprint.

Key Benefits

Sport-Specific Power and Speed Development

Your program includes plyometrics, Olympic lift variations, and sprint mechanics tailored to the force vectors and velocities your sport demands. You get faster and more explosive in the directions that matter.

Reduced Injury Risk on the Field

Targeted strengthening of commonly injured areas — ACL-protective hamstring work for cutting sports, rotator cuff prehab for overhead athletes — keeps you competing instead of rehabbing.

Energy System Conditioning That Matches Your Game

A tennis match and a 10K race tax completely different energy systems. Trevor programs conditioning that mirrors the work-to-rest ratios and intensity demands of your specific sport.

Competitive Edge Over Opponents Who Only "Work Out"

Most recreational athletes train randomly. Structured sport-specific programming gives you a measurable advantage in strength, speed, and endurance against competitors who lack a real plan.

Our Methodology

Every sports performance program begins with a needs analysis: What are the dominant movement patterns, energy systems, and injury risks of the sport? Trevor then assesses the athlete — testing vertical jump, broad jump, sprint times, agility drills, and sport-specific strength benchmarks — to identify the biggest performance gaps. The training program targets those gaps systematically.

Programming follows a conjugate or block periodization model depending on the athlete's competitive calendar. Off-season blocks emphasize maximum strength and hypertrophy. Pre-season transitions to power, speed, and sport-specific conditioning. In-season programming drops volume to maintain gains while keeping the athlete fresh for competition. This structured approach ensures you peak when it counts — not in the gym on a random Tuesday. NASM-certified trainer Trevor Cassidy favors periodized models because the evidence is clear: periodized programs produce 36% greater strength gains than non-periodized training (Rhea & Alderman, Journal of Strength and Conditioning Research), and that strength advantage translates directly to on-field performance.

How It Works

Sport Needs Analysis & Athletic Assessment

Trevor evaluates the physical demands of your sport and tests your current athletic baselines — jump height, sprint speed, agility, strength-to-bodyweight ratios — to identify the areas where targeted training will yield the biggest performance gains.

Periodized Performance Program

You receive a multi-phase training plan aligned with your competitive season. Each phase has specific goals — build strength, convert to power, sharpen sport-specific conditioning — so you arrive at competition in peak form.

Coached Power and Speed Sessions

Plyometric and speed work require precise technique to be effective and safe. In-person sessions with Trevor ensure your landing mechanics, sprint form, and explosive movement patterns are dialed in.

Performance Retesting & Program Progression

Every six to eight weeks, Trevor retests key performance metrics. Improvements in jump height, sprint times, or agility scores confirm the program is working and guide the next training phase.

Frequently Asked Questions

I am not a professional athlete. Is sports performance training still for me?

Yes, and most of Trevor's performance clients are recreational competitors, not professionals. Adults in soccer, basketball, tennis, and running leagues make up the majority of his sports training roster. Sport-specific programming improves power output by 15-25% (<a href="https://www.nsca.com/" target="_blank" rel="noopener noreferrer">NSCA</a> position statement), and that advantage shows up whether you are competing at a pro level or in your local adult league.

How is sports performance training different from regular personal training?

The difference is specificity. Regular personal training targets general fitness — strength, body composition, cardiovascular health. Sports performance training targets the exact physical qualities your sport demands: power output, change-of-direction speed, sport-specific endurance, and reactive agility. Every exercise, rep scheme, and conditioning protocol is selected based on a needs analysis of your sport. Trevor uses periodized programming models that peak your performance for competition, not for a random gym session.

Can you work around an existing team practice schedule?

Yes, and this is a core part of the programming process. Trevor designs programs that account for your practice days, game schedule, and recovery windows. Training load is managed across the week so you show up to competition fresh and prepared, not fatigued from a heavy gym session the day before. In-season programming drops volume to maintain gains while keeping you ready to perform.

Available Locations