Led by Ashlee Austin-Bean, ATC, the Go Core athletic training program develops the physical foundation every athlete needs to compete at their highest level. It is integrated into all sport camps and available as standalone sessions, with programming customized by age group and athletic level.
The full program runs in four two-week phases. Youth use body weight only; teens and adults add light resistance and timed performance tracking as they progress.
Proper movement mechanics, body awareness, and injury-prevention habits, athletic stance, deceleration, single-leg stability, and core activation.
First-step quickness, acceleration, and change-of-direction speed, 10-yard acceleration mechanics, lateral quickness, and reactive agility.
Functional strength and explosive power. Youth: bodyweight squats, push-ups, broad jumps, med-ball chest pass. Teen/Adult: split squats, RDLs, hang cleans, rotational throws.
Sport-specific endurance and mental toughness, 6-second burst conditioning and position-specific patterns, plus active recovery and sleep/nutrition basics.
Available as 30-minute add-ons to any sport clinic or as a dedicated half-day performance session. Below is the standalone block-by-block plan.
Every Go Core session follows the same prevention and recovery standards, overseen by Ashlee Austin-Bean.
Dynamic warm-up, 10-minute minimum: leg swings, arm circles, hip rotations, high knees, and butt kicks before every session.
Static stretch protocol, 10 minutes: quad, hamstring, hip flexor, calf, and shoulder stretches held 30 seconds each.
Key areas, IT band, thoracic spine, calves, and quads, built into every camp cool-down.
16 to 20 oz of water two hours before activity, 8 oz every 20 minutes during, and 16 oz post-activity.
Any athlete reporting pain is assessed by Ashlee Austin-Bean before returning, and parents are notified the same day.
Youth focus on mechanics and body weight; teens and adults progress to loaded strength and timed performance.