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Conditioning Program

Explosive, Mechanics & Power (EMP) Conditioning:

EMP is an intense 1 to 1.5 hours of physical fitness and conditioning.  Given its vast array of physical training, EMP Conditioning will meet the fitness needs of any athlete participating in the program. 


The EMP Conditioning program is designed to improve speed, mechanics, power, explosiveness and endurance.  

EMP Conditioning Training Levels will focus on the following areas:

  • Warm Up: Flex (Static Stretch), Mobility (Dynamic Movement), Plyometrics 

  • Agility Circuit Drills: Rope Ladder, Cones

  • Power - Mechanics/Plyometrics Drills: Mechanical and Power Movements Focusing on Muscle Stabilization and Balance with Fast-Twitch Movements

  • Explosive - Speed/Plyometrics Drills: Mix of Speed, Plyometrics and Resistance Training Over Short and Long Yardage Segments

  • Conditioning Drills: Timed Conditioning Training to Build Endurance and Stamina 


EMP Conditioning has two versions:  EMP 1.0 - Challenge and EMP 2.0 - Xtreme.  Each EMP 1.0 - Challenge level lasts for 1 hour and each EMP 2.0 - Xtreme level lasts for 1.5 hours.  Both versions place an emphasis on overall conditioning and stamina. 

EMP Conditioning 1.0 - Challenge Training Package:

  • Session Rate - $60/Session

  • 4-Session Package - $220 ($55/Session)

EMP Conditioning 2.0 - Xtreme Training Package:

  • Session Rate - $70/Session

  • 4-Session Package - $260 ($65/Session)


* Contact for scheduling EMP Conditioning sessions


All Skills n Drills Institute training sessions are held at Legacy Elementary School located in Ashburn, Virginia:  
Legacy Elementary School
22995 Minerva Drive
Ashburn, VA 20148



An invoice will be sent to reflect the agreed upon training program, dates and times.

We’ve made payment processing easy!  We accept cash, check, or credit card:


  • Cash—We accept cash via the Cash App $skillsndrills

  • Check - made payable to SDI 

  • PayPal—send payments to 

  • Venmo —send payments to @skillsndrills

  • Credit Card - we will send you an invoice with a link to pay by credit/debit card


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