Personalized Training

My personalized training is built entirely around you—your goals, your movement patterns, your schedule, and your current level of strength and mobility. I assess how you move, identify what needs to be improved, and design a program that targets your specific performance needs while addressing any limitations. Every exercise, progression, and training phase is tailored to help you get stronger, move better, and stay injury-free. With ongoing adjustments and direct feedback, you get a training plan that evolves with you and delivers results efficiently and safely.

1-on-1 Training

My 1-on-1 performance training gives you individualized coaching tailored to your goals, needs, and sport demands. I customize each session based on your movement, strength, mobility, and performance metrics. With hands-on coaching, real-time feedback, and precise technique work, I help you progress efficiently while reducing injury risk.

Remote Training

My remote training offers fully customized performance programming you can follow from anywhere. I build your plan around your goals, available equipment, schedule, and sport demands, and provide video demos and technique feedback through the training app. With regular check-ins, data tracking, and ongoing program adjustments, you’ll continue making progress even without in-person sessions.

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About Me

I’m Anthony Hickey, a trainer and exercise physiologist with extensive experience preparing athletes for the highest levels of competition. I’ve worked with NFL Combine prospects, NFL and MLB athletes, pro volleyball players, and elite high school and college athletes across basketball, football, soccer, hockey, volleyball, softball, baseball, and golf.

My background allows me to design training programs that meet athletes where they are—whether they’re professionals, developing competitors, or beginners looking to move and feel better. My focus is always the same: improve performance, enhance mobility, reduce injury risk, and build long-term durability.

Through my training systems, I bring the same evidence-based methods and performance strategies I use with elite athletes to anyone committed to elevating their fitness. Whether you want to take your game to the next level or simply maintain lifelong health, my goal is to guide you with proven, personalized strength and conditioning.

Training Philosophy

BALANCE

Strengthening the feet is often overlooked in training, even though they’re the body’s main point of contact with the ground in most sports. The feet provide crucial proprioceptive feedback that helps the brain maintain balance, absorb force, and produce power in all directions. Strong, responsive feet allow athletes to handle their body weight efficiently and generate more effective movement. My program targets foot strength through multiple ranges of motion, planes of movement, and speeds using the Sports Science Lab’s discs, slant boards, and cylindrical pipes.

The core’s primary role is to stabilize the spine while the limbs move, generate force, and absorb force. Traditional core exercises often train static bracing without full limb movement, which doesn’t fully prepare athletes for sport. Effective core training requires maintaining trunk stability while the extremities move at sport-specific speeds and ranges. I use the Sports Science Lab Ballwork program to build dynamic core stability by challenging the trunk and limbs through patterns, speeds, and ranges that mirror athletic movement.

CORE

STRENGTH TRAINING

I emphasize functional strength training that directly transfers to an athlete’s sport. Traditional weightlifting often prioritizes lifting heavier loads over time without considering the specific demands of sport performance. While these methods can build general strength—especially in athletes with a lower training age—they overlook the speeds and angles required in real competition.

Plyometrics train the body to store and release energy efficiently for powerful, cyclical movements. Using jumps, hops, bounds, and skips, they can produce greater strength gains than conventional lifting alone by improving tendon elasticity and neuromuscular timing. My approach develops these qualities through three methods: heavy loading to increase tendon stiffness, elastic/cyclical work to build “springiness,” and shock-method training to boost neural efficiency. Sport performance depends on power—how quickly force is produced. While different sports demand different force–velocity profiles, plyometrics uniquely improve the rate of force development compared to traditional strength training.

PLYOMETRICS

MOBILITY

I use Functional Range Conditioning (FRC) to improve mobility, strengthen new ranges of motion, and enhance the brain’s control of the body in space. This combination helps reduce injury risk, “bullet-proof” joints and connective tissue, and decrease pain. FRC not only boosts current performance for sport or daily life, but also supports long-term joint health and longevity.