Performance Training Program

Our full-time performance coaching staff provide professional-level training to all St. John’s athletes. Innovative, evidence-based strength and conditioning programs are customized by sport to give each athlete the tools they need to take their performance to the next level.

The health of each St. John's athlete is a top priority. Injury prevention, recovery training and optimal nutrition practices are emphasized in the performance training program.
St. John’s offers two performance training classes during the academic year that are open to any interested student. In addition, each athletic team receives sport-specific training year-round from the performance coaches.

Program Highlights

List of 7 items.

  • Strength Training

    Comprehensive training programs designed to target the entire body using multi-joint movements (including Olympic training). Athletes train in the newly renovated Smith Weight Room (2014), which houses cutting-edge weight and resistance training equipment.
  • Cardiovascular Training

    Interval training that incorporates stationary bikes, jump ropes, stadium runs, sleds, prowlers and drills on the multi-purpose turf field.
  • Movement Training

    Resistance training, plyometrics and mobility and flexibility exercises.
  • Speed and Agility Training

    Linear and multidirectional drills designed to teach athletes to move more effectively.
  • Prehabilitation Training

    Sport-specific training to correct imbalances and weaknesses in the body that could lead to injury.
  • Recovery Training

    Athletes receive nutrition plans and learn myofascial release techniques designed to return their body to a normal state of mental and physical health in order to prepare them for the next practice or competition.
  • Nutrition

    Introduce athletes to principles of sports nutrition and performance. Emphasizes the selection of the right food choices to optimize sports performance, the importance of hydration, pre- during- and post- exercise fueling and recovery nutrition.

Meet the Trainers

List of 2 members.

  • Photo of Matt Smith

    Matt Smith 

    Assistant Director of Athletics & Director of Sport Performance
    202-363-2316 x1141
  • Photo of Mike Ward

    Mike Ward 

    Associate Head Football Coach, Defensive Coordinator & Assistant Director of Performance
    202-363-2316 x1101