RIIP REPS vs FP Distance

Reduce Injuries Improve Performance (RIIP) REPS makes it easy for basketball, football, lacrosse, soccer and volleyball teams to implement a 7-minute, evidence-based, in-season training program to improve athletic performance and mitigate injury risk. PLAYER-LED TEAM MODEL, TRAINING OUTSIDE OF PRACTICE RIIP REPS follows a player-led team model for training. Coaches set expectations of four 7-minute training sessions per week, in-season. Using their mobile phone, athletes can complete training sessions anywhere, with minimal space and no special equipment. Team athletes take ownership of their health and performance training, doing REPS at home or before practice using the app. Athletes lead and support their peers. Athletes can see their teammates session completions in the app, so they can encourage one another and hold each other accountable. EASY FOR COACHES TO IMPLEMENT AND MANAGE Install the app and sign up your organization (3 min), activate your account (2 minutes), create a team and add athletes (10 minutes) and your athletes are in the roster and can begin training (7 minutes for first session.) Install the app and sign up your organization (3 min). Once verified, activate your account, create a team and add athletes (10 minutes). Athletes can begin training on day 1. Programs automatically progress and do not require coaches to make or modify training assignments. Coaches take 3 minutes per week to check the athlete roster screen for completions and let athletes know what they see. WEB APP FOR PROGRAM DIRECTORS & ATCs The web app makes it easy for ATCs or Directors to facilitate adoption at the scale of school, club or league, and use tools to upload large team rosters via spreadsheet or csv and monitor implementation progress. EVIDENCE BASED The agility body (neuromuscular) control training programs in RIIP REPS are based on 30 years of research in the field of neuromuscular control training for injury prevention and performance. Twenty-five years of research has shown that neuromuscular control training can reduce lower extremity injuries by up to 42%, ACL injuries 62% and even head injuries by 36%, while improving performance on the 3-cone drill and Y-balance test. RIIP REPS follows the science on best practices for program design and implementation. EXPERT-LED RIIP REPS Training programs are co-designed and led by Andrew Pearle, MD, Surgeon Chief Emeritus of the HSS Sports Medicine Institute and Coach Nicole Rodrigruez, an international leader in performance, strength and conditioning at the highest levels of sport. Altogether, RIIP REPS delivers over 50 scientifically curated unique progressive training sessions including over 200 unique exercise video segments for Basketball, American Football, Flag Football, Lacrosse, Soccer and Volleyball.

Train smarter. Run faster. Speed Lab is the science-backed youth athletic training app built by coaches in Fairfield, Connecticut — designed specifically for athletes ages 11–18 who want real results. Whether your athlete is chasing a faster 400m, building the aerobic engine for cross country, or developing explosive speed for lacrosse and football, Speed Lab builds a personalized training plan around their unique physiology — not a generic one-size-fits-all program. TWO PROGRAMS. ONE MISSION. Distance Program — Built for middle and long-distance runners competing at the 400m through 3200m. Every workout is calibrated to your athlete's training zones, anchored to their actual race times. No guesswork. No wasted miles. Speed & Agility Program — Designed for multi-sport athletes who need to get faster on the field, in the gym, and off the line. Sprint mechanics, agility ladders, explosive starts, and power development — structured into a progressive training block. HOW IT WORKS 1. Athlete Intake — Complete a short survey with current race times, sport, and training availability. The app calculates five personalized training zones from your data. 2. Know Your Zones — Every workout is built around your zones: Recovery, Aerobic Base, Tempo, Threshold, and VO2 Max. Each zone has a specific pace range tuned to your athlete, not population averages. 3. Daily Workouts — Open the app and see today's workout. Each session includes full set-by-set breakdowns with distance, pace target, zone color, and rest. 4. Race Predictions — Based on your training data, Speed Lab generates realistic race time predictions for 400m, 800m, 1600m, and 3200m — updated as your athlete improves. 5. Track Your PRs — Log personal records directly in the app. Every PR is stored with date and meet name. FOR PARENTS — Speed Lab keeps parents informed and in control. You'll see your athlete's training plan, zone assignments, workout history, and progress — all in one place. KEY FEATURES • Personalized 5-zone training system • Zone-colored interval workouts with pace targets • Race predictions for 400m, 800m, 1600m, and 3200m • Personal Record tracker with meet history • Athlete archetype assignment • Workout logging • Parent-accessible progress view • No ads, no clutter Download Speed Lab and take the guesswork out of getting faster.