Sports Performance & Wellness

Sports Performance and Wellness

Welcome to UOA’s Performance & Wellness Center, where we offer sports performance and wellness programs that focus on education and injury prevention, while improving strength, sport-specific conditioning, speed and agility. We provide training programs for elite athletes as well as for weekend warriors who just want to get healthy and fit. Whether you are a beginner to exercise or an advanced fitness enthusiast, we are happy to be a part of your fitness & wellness journey and will adapt training sessions to suit your needs and abilities. 

Our goal is to provide a safe, supervised environment in which we enhance our client’s ability to excel in their sports or general exercise program. We hope to educate our clients and enable them to achieve their individual goals by providing each client with a customized evaluation and program.

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UOA Sports Performance & Wellness

Sports Performance Programs

These fun, results-oriented workouts combine weight (resistance) training, cardiovascular exercise, core training, functional fitness and flexibility. We use a variety of equipment, including but not limited to:

  • Dumbbells
  • Medicine balls
  • Resistance tubing
  • Kettlebells
  • Weighted ropes
  • Slide-boards
  • Plyo-boxes
  • Agility ladders
  • Hurdles

…and more. If you are an elite athlete, your training sessions will be outlined to meet your sports specific goals. If you lack motivation or just need guidance, that’s what we’re here for! Bulk 10- and 20-session package discounts are available.

We offer training in a few different ways:


One-on-One Training: Whether your goal is to get stronger, improve sports performance, increase your metabolism, lose weight, gain muscle or just improve your overall health, our UOA Performance staff will get you there. Clients will provide basic health background at the start of their journey with us, and their physical fitness level will be evaluated during their first session.

These sessions are offered in 30- or 55-minute sessions, and they are tailored to meet the needs and goals of each client. We offer variations for all exercises to accommodate the fitness levels of our clients. We will start you out slow if you are a beginner and push you if you are an advanced fitness enthusiast or elite athlete. These appointments are booked in advance based on client and trainer availability, so please call us for an appointment.

Partner training

Partner Training: This session lasts 55 minutes and is a great way for friends or teammates to train together. You gain the benefits of having a trainer at a fraction of the cost for one-on-one training.

We will start you out slow if you are a beginner and push you if you are an advanced fitness enthusiast or athlete. If you are an elite athlete, your training sessions will be outlined to meet your sports specific goals. Let us help you set your goals and CRUSH them!

Semi-private training sessions

Semi-Private Training: This session lasts 55 minutes and enables family members, friends or teammates to train together (three to five participants). You gain the benefits of a trainer at a fraction of the cost for one-on-one training. This is ideal if you would like the support of a small group and also a perfect option for teammates who need to focus on sport-specific training in preparation of an event or competition.

These fun, results-oriented workouts can be customized based on the clients’ goals and objectives. They are a great way to stay accountable to us and each other!

Unlimited training (small group)

Unlimited Training (small group): If you want the guesswork taken out of your trip to a traditional gym, then look no further. Our Unlimited Training offers a new cutting-edge workout every day posted on our white board and supervised by our degreed/certified Personal Trainers. This is part of our Unlimited Training Program for adults or athletes ages 14+.  You pay one price for the month, and you are welcome to come every weekday. Call to find out about our daily hours for Unlimited Training. 

This training is perfect for that client who wants the guidance of a trainer to help them reach their fitness goals (weight-loss, improved energy levels, increased lean muscle tone or general feeling of wellness) at a fraction of the cost of a personal training session. Whether you play a high school sport, participate in high-level competitions as a weekend warrior or are a beginner who just wants to get fit, these workouts are just what you need! These sessions are a great mix of weight training, core work, cardio conditioning, and “joint integrity” work. 

WARMUP & STRETCHING: It doesn’t matter whether you are coming for Personal Training (one-on-one), Partner Training, Semi-Private Training or Unlimited Training (small group), a dynamic warmup to lubricate your joints and get the blood flowing to your limbs can help you maximize your workout results and prevent injury. And then at the end of the session, it is important to stretch and elongate your muscles back to their natural position. Those coming for Unlimited Training can come and follow the posted warmup and stretch. One-on-One Training, Partner Training and Semi-Private Training will have the option to perform the warmup and stretch with their trainer during their 30- or 55-minute session, or they can come a few minutes early to do the dynamic warmup on their own. 

CANCELLATIONS: One-on-One, Partner and Semi-Private Training sessions require 24 hours’ notice in order to avoid fees. This allows us the ability to offer the session to someone who might be on our waiting list for an appointment. 

Personal Training & Performance Training

(effective 12/01/18)

We accept all major credit cards, debit cards & personal checks for all of our training. Payment is due at time of training, unless you pre-paid for Unlimited Training or for a Personal Training Discount Package.




One-on-One Training

30 Minutes

$30.00 (pay as you come)

One-on-One Training

30 Minutes: Discount 10-Pack

$275 (save $25)

One-on-One Training

30 Minutes: Discount 20-Pack

$525 (save $75)

One-on-One Training

55 Minutes

$55.00 (pay as you come)

One-on-One Training

55 Minutes: Discount 10-Pack

$500.00 (save $50)

One-on-One Training

55 Minutes: Discount 20-Pack

$950.00 (save $150)

Partner Training

55 Minutes

$40 each (pay as you come)

Partner Training

55 Minutes: Discount 10-Pack

$370 each (save $30)

Semi-Private Training

55 Minutes (3-5 people – max)

$60 per person – Paid monthly at the beginning of the month for number of sessions booked for that month.

Unlimited Training

Clients will complete our “Posted Workout” for the day, and a trainer is always there to supervise and support.

$175 per month



ATTENTION PERSONAL TRAINING CLIENTS: If you are coming for a one-on-one appointment or a partner or semi-private training session, you have the option to come 10 minutes early to perform basic warmups prior to your session (low-intensity cardio and foam rolling as outlined), or you can have your warmup included in your 30- or 55-minute session. All scheduled sessions will start on time and end on time. We require 24 hours’ notice for cancellations so clients do not incur the cancellation fee ($25.00). Emergency situations will be taken into consideration so our clients do not incur any last-minute cancellation fees, but it is important we stay accountable to our training and respect the trainer’s schedule.

ATTENTION “UNLIMITED TRAINING” TRAINING CLIENTS & ATHLETES: In order for all of our clients to have a great experience every time they come to train with us, we will post a daily, full-body workout which will include a dynamic warmup and a stretch at the end of the session. Remember, you will always be supervised by a trainer. Variations for exercises will be provided based on your abilities and limitations. A trainer will always be on-site to answer questions or provide support.

Bridge the Gap – Healing to High Performance

We recognize the need for a coherent and consistent system of rehabilitation to achieve the best results. As such, we have developed the Bridge the Gap program, which is designed to provide patients with guidance following medical procedures and physical therapy. The principles and exercises provided by this program help our patients excel to higher levels of performance, while protecting them from further injury. Bridge the Gap provides a safe, structured environment and expertise for patients to begin a scientific and individually customized strength and conditioning program following rehabilitation.

Dr. Monica - Staying Injury Free During Baseball Season

UOA Sports Challenge Battling Ropes with Squat & RDL

UOA Sports Challenge: Push Up Pike On Ball

UOA Sports Challenge: Kettle Bell Swing Squat on Balance Ball

UOA Sports Challenge: Kicked Up Kettle Bell

UOA Sports Challenge: The Big Burn

UOA Sports Challenge: Battling Ropes

Single Leg RDL, Lunge, Low Squat - Activate the Glutes

Core Stability - V up Series: Intro to Posterior Chain Exercises

ACL Prevention Screening: The Drop Jump Test

ACL Prevention: Proprioceptive Exercisess

ACL Prevention Program - Phase I: Dynamic Warm-up, Strength and ROM

ACL Injury Prevention Part II - Plyometrics Box Jump

ACL Prevention: Before and After

Preventing Shoulder Injury - Blake Swan

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