SHIELD High Performance: athletic performance training in BurlingtonYour program.
Your progress.
Your next level.
Individualized athletic development. Built around you.
Already training with SHIELD? Speak with your coach about your next development block.
Every athlete starts with a plan
At SHIELD Athletics, we believe high performance is built through purposeful training, great coaching and consistent progress.
Our High Performance program is designed for committed athletes who want to develop their physical abilities, improve their performance and prepare for the demands of their sport. Whether you're a competitive youth athlete, a junior player, a university athlete or a professional, your training should reflect who you are, where you are today and where you want to go.
That's why we don't believe in giving every athlete the same workout. Our coaches build individualized programs around your sport, training experience, strengths, areas for improvement and performance goals.
Every session has a purpose. Every step moves you forward.
The SHIELD Athlete Pathway: from first steps to next level
- 1
Pure Speed: Foundations
Ages 7–9. Learn to move. Build coordination, balance, movement quality and confidence.
- 2
Pure Speed: Development
Ages 10–13. Build athletic ability. Develop acceleration, agility, jumping, landing and foundational strength patterns.
- 3
High Performance TransitionYou are here
For youth athletes entering our High Performance program, a transition pathway may be recommended based on their current stage of development, athletic ability, and training experience. This may include an athletic assessment and, where appropriate, three to four coached transition sessions to develop movement quality, refine technique, and establish the training habits needed for success.
- 4
High Performance
Individualized training. Train from your own program, designed around your sport, goals and development priorities.
Coming from Pure Speed or joining SHIELD from another program? Every athlete begins with an assessment so we can determine the right starting point.
No guessing. No generic workouts.
High Performance at SHIELD is built around individualized programming and coaching. We want athletes to understand what they're doing, why they're doing it and how it contributes to their development.
Your program card provides a clear structure for your training and helps your coach track your progress. We combine individualized programming with professional coaching so athletes can train with confidence, consistency and direction.
The goal isn't just to work harder. It's to get better at the things that matter.
Your program includes
- Your goalsIdentify your priorities based on your sport, experience and individual needs.
- Your exercisesFollow a structured program with prescribed sets, repetitions, loads and rest periods where appropriate.
- Your coachingLearn proper technique, understand coaching cues and make adjustments when needed.
- Your progressionsAdvance exercises and training demands as your ability develops.
- Your accountabilityTrack completed sessions, record progress and review your development with your coach.
Four pillars. One complete athlete.
Building the physical qualities that transfer to sport. These pillars work together: your program prioritizes what you need most while continuing to develop the qualities that make you a more complete athlete.
Plyometrics & movement
Develop coordination, jumping and landing mechanics, elasticity and the ability to produce and absorb force. Quality movement creates the foundation for more powerful and efficient athletic performance.
Strength & power
Build strength, stability and force production through progressive resistance training. Develop the physical foundation to accelerate, compete and produce explosive movements.
Speed & agility
Improve acceleration, sprint mechanics, deceleration and change of direction. Athletes learn to produce speed and control their bodies while moving at higher intensities.
For hockey players and other field and court athletes, speed is about more than straight-line running. It's about creating separation, reacting, stopping and accelerating again.
Conditioning
Develop the work capacity needed to meet the demands of your sport. Conditioning is structured around the athlete's training stage, competition schedule and physical needs.
Your sport. Your goals. Your program.
Every sport demands something different. We build individualized training programs around the physical demands of your sport, your position, your goals and where you are in your athletic development.
Whether you need more explosive power, better acceleration, greater strength, improved agility or the conditioning to compete at a high level, your training has a purpose. We develop the athlete behind the performance.
Sports we accommodate
- Hockey
- Soccer
- Football
- Lacrosse
- Basketball
- Baseball
- Softball
- Volleyball
- Rugby
- Tennis
- Golf
- Track and field
- Figure skating
- Ringette
- Swimming
- Wrestling
- Combat sports
- Multi-sport athletes
Train with purpose
- Speed & acceleration
- Create separation, win races to the ball or puck, and get to positions faster.
- Strength & power
- Build the ability to produce force, accelerate, jump and compete physically.
- Agility & change of direction
- Improve your ability to react, decelerate and move efficiently in every direction.
- Conditioning & work capacity
- Prepare your body for the physical demands of practices, competition and your season.
- Movement quality & preparedness
- Develop movement control, strength and physical preparedness to support long-term athletic development.
Your sport determines the demands. Your assessment helps determine the priorities. Your program provides the plan.
Not sure how SHIELD can support your sport? Contact our team to discuss your goals and training needs.
How to get started
A clear process. A confident start.
Athletic assessment
We begin by understanding the athlete. Our coaches review movement quality, training history, relevant physical qualities, sport demands and individual goals to determine the appropriate starting point.
High Performance transition
Where needed, athletes complete three to four coached transition sessions. We introduce training techniques, equipment, loading, movement standards and the expectations of a structured performance program.
Your individual program
Your coach develops your program around your assessment, goals, sport and training experience. Your program card gives you a clear plan to follow.
Train, track & review
Follow your program, receive coaching and track your work. At planned review points, your coach evaluates progress and adjusts your training as needed.
Not ready for High Performance yet?
That's part of the process. We'll explain what needs to improve, recommend the right development pathway and establish a reassessment date.
The goal is to help every athlete move forward, not move them up before they're ready.
Who it's for
High Performance is designed for athletes who are ready to commit to structured, individualized development. We work with male and female athletes across a range of sports and competitive levels.
- Competitive youth athletes
- Ready to move beyond general athletic development and begin individualized training.
- Junior and university athletes
- Looking to improve their physical preparation for competition and continue developing their athletic potential.
- Professional athletes
- Seeking structured performance training to support their sport and individual goals.
- Multi-sport athletes
- Developing speed, strength, power, agility and conditioning for the demands of their sports.
Entry is based on readiness, training experience and individual needs, not simply age or competitive level.
The SHIELD difference
Performance training backed by an integrated team. Our approach connects coaching, training and access to complementary services to help athletes work toward their goals with a clearer understanding of their physical needs.
- Coaching that knows your plan
- Your program provides direction. Our coaches help you execute it properly, make adjustments and stay accountable to the process.
- Individual development
- We identify priorities, build your training around them and adjust the program as your capabilities and goals evolve.
- Progress you can track
- Your training is structured around defined goals and planned reviews, giving you and your coach a way to evaluate progress and determine what comes next.
- Integrated care under one roof
- SHIELD offers access to physiotherapy, chiropractic, massage therapy and sports medicine services. When appropriate, these services can complement an athlete's training and recovery.
- A system for the whole athlete
- We look beyond one exercise, one workout or one season. Our focus is building the physical qualities, habits and training understanding that support long-term athletic development.
Your next level
starts with a plan.
Talent matters. But development requires more than talent. It takes purposeful training, consistent effort, quality coaching and a clear understanding of what you're working toward. At SHIELD High Performance, we help athletes turn that work into a structured process for improvement.
Know your plan. Trust the process. Build your performance.
Questions about whether High Performance is the right fit? Call 905-319-9659 or speak with our team at SHIELD Athletics in Burlington.
SHIELD Athletics · 5065 Benson Drive, Burlington, Ontario · Serving athletes from Burlington, Oakville, Hamilton, Milton and across Halton
Develop the athlete. Build the performer.