Pro Sports
Pro Sports Training

Prosports Training is a sports performance training facility for competitive hockey players and athletes in the Ottawa region.

613-808-5571 info@prosportstraining.ca 103 Grey Stone Dr. Carp, ON K0A 1L0
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Athletic Development Program

ADP Overview

Sports strength training, should always be focused on the improvement of athleticism. Our Athletic Sports Development Programs combine strength exercises with explosive movement drills to achieve this. With the guidance of our program and state of the art facility, we give the athlete the best opportunity to achieve these goals. Each ADP Session is 120 minutes, and features a maximum of 6 athletes per instructor.

Focused Components

  • Functional Strength Development
  • Sports Balance Training
  • Explosive Strength Development
  • Speed Strength Development
  • Core / Rotational Strength Development
  • SAQ (Speed / Agility / Quickness)
  • Testing done each month to monitor and measure your progress
An image of athletes doing drills on a stepper

ADP Overview

Sports strength training, should always be focused on the improvement of athleticism. Our Athletic Sports Development Programs combine strength exercises with explosive movement drills to achieve this. With the guidance of our program and state of the art facility, we give the athlete the best opportunity to achieve these goals. Each ADP Session is 120 minutes, and features a maximum of 6 athletes per instructor.

Focused Components

An image of athletes doing drills on a stepper
  • Functional Strength Development
  • Sports Balance Training
  • Explosive Strength Development
  • Speed Strength Development
  • Core / Rotational Strength Development
  • SAQ (Speed / Agility / Quickness)
  • Testing done each month to monitor and measure your progress

GADP Overview

The GADP program is built similar to our ADP program, with an added focus on exercises more beneficial to a goaltender. Some of the most important areas for a goalie to improve on are their movement patterns, muscular reaction, core rotational strength, and flexibility. During the 120 minute workout, the GADP program allows the individual to work on all the main exercises in the ADP program, while also setting aside time to focus on goalie specific drills.

Goalie Specific Drills

Movement Patterns

The majority of the exercises will take place in the sand pit and slide board. These exercises are designed to help the goalie become more explosive but also training them to be in better control of their movement.

Muscular Reaction Training

These exercises are designed to improve visual reaction, concentration, eye-hand coordination, peripheral awareness, focus and tracking.

Core Rotational Strength Development

Especially important for goalies, the core related exercises will have a positive influence in all areas of movement/performance in the nets (the ability to maintain trunk position during explosive movements, change of direction, up/downs, and regaining balance.

An image of an athlete with a sand bag on his shoulder doing a lateral jump

GADP Overview

The GADP program is built similar to our ADP program, with an added focus on exercises more beneficial to a goaltender. Some of the most important areas for a goalie to improve on are their movement patterns, muscular reaction, core rotational strength, and flexibility. During the 120 minute workout, the GADP program allows the individual to work on all the main exercises in the ADP program, while also setting aside time to focus on goalie specific drills.

Goalie Specific Drills

An image of an athlete with a sand bag on his shoulder doing a lateral jump

Movement Patterns

The majority of the exercises will take place in the sand pit and slide board. These exercises are designed to help the goalie become more explosive but also training them to be in better control of their movement.

Muscular Reaction Training

These exercises are designed to improve visual reaction, concentration, eye-hand coordination, peripheral awareness, focus and tracking.

Core Rotational Strength Development

Especially important for goalies, the core related exercises will have a positive influence in all areas of movement/performance in the nets (the ability to maintain trunk position during explosive movements, change of direction, up/downs, and regaining balance.

Ethan did amazing at PLK Junior A fitness testing this evening.  Very thankful to have you training E’s body and soul

Marjory Mother