Cadet Athletic Performance - CAP

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Cadet Athletic Performance - CAP CAP is the premier athletic performance training center in Brooklyn.

We provide athletic performance training for youth and adults in our state of the art facility in Downtown Brooklyn

26/05/2026

Add these two movements to your next movement prep series.

1) Quadruped Med Ball T-Spine Rotations
•The quadruped position removes a lot of lower-body cheating and forces you to earn rotation from the thoracic spine.
•The med ball adds a light external load + reach demand, making you own the end range instead of just moving through it

2) Standing Wide Stance T-Spine Rotations (Adductor Bias)
•Wide stance adds adductor engagement as a primary stabilizer (inner thigh becomes a brake + anchor)
•Reinforces ability to own rotation without collapsing into hip shift or knee valgus

21/05/2026

If you’re thinking about skipping training this summer: watch this.

In-season vs off-season training comes down to managing volume, frequency, and intensity so you can keep building without burning out. Off-season is where we build. In-season is where we maintain and perform.

This video breaks down how those shifts should actually look using simple graphs for lifting volume, frequency, and intensity.

Stay tuned: next week we’re dropping a blog post going deeper into this (*hint: youth athletes may not need to change that much)

And if you’re in Downtown Brooklyn this summer, come train with us. We want to see you !!

19/05/2026

Intent over everything. Train fast to get fast.

All movements are resisted using the VertiMax. No VertiMax? Use bands. No bands? Use bodyweight and focus on intent with every rep : accelerate hard, stop on a dime, and move with purpose.

1. Alternating Lunge Jumps → unilateral vertical power
2. Jump Squats → bilateral vertical power
3. Sprint to Decel → acceleration and linear speed
4. Sprint to Decel w/ Basketball → same focus, adding game transfer and coordination

Emphasis: rate of force development : teaching the body to absorb and reproduce force quickly. Athletes who are strong and powerful but lack quickness can benefit from adding this type of work into their training

15/05/2026

Running isn’t just cardio. It’s thousands of explosive single leg contacts repeated over and over.

That’s why our training focuses on:
• Power development
• Unilateral strength
• Lateral hip stability
•Core and posture strength
•Mobility

More power can improve stride output, stride length, and overall efficiency. Strong hips and core help runners control force and stay efficient especially once fatigue kicks in.

Farmer carries are one of my favorite tools for runners because they challenge posture, upper back strength, core stability, and resisting lateral flexion all at once.

And with runners, we’re chasing the minimal effective dose. Get in, get out, keep the body fresh for running while still building strength and resilience.

What isn’t shown is the mobility prep work plus additional trunk movements. Don’t skip the basics.

Now let’s go hit some PRs. 🏁

14/05/2026

CAP! ATHLETIC PLAYGROUND 🤸‍♂️⚡️

This is what kids need.

Our foundations training for ages 7-10 is centered around one key piece:

Helping young athletes develop strength, speed, coordination, and CONFIDENCE through playful movement exploration.

How do we do it? 👇

By exposing them to a wide variety of movement patterns while building foundational athletic qualities like:

🏃 Running mechanics
🦘 Jumping & landing
🛑 Deceleration
↔️ Change of direction
💪 Strength & body control
🧠 Coordination & reaction

“Aren’t they too young?”
Nope.

Long-term athletic development starts NOW , not just for sports, but for life.

This isn’t about intense workouts or burning kids out.
It’s about creating a positive environment where kids can move, learn, compete, problem solve, and build confidence.

We’re developing athleticism.
We’re developing resilient humans.

Let’s go !!

Meet Dilson Gibbs! The new Head of Adult Programming at CAP! Dilson is already hard at work building out a full schedul...
12/05/2026

Meet Dilson Gibbs! The new Head of Adult Programming at CAP! Dilson is already hard at work building out a full schedule of Small Group strength and recovery classes. In addition he is available for private sessions. Email him at [email protected] with questions or to express interest.

Born and raised in Brooklyn, Dilson Gibbs is a performance and wellness professional with over a decade of experience in fitness leadership. A former Division I football athlete and professional entertainer, he has led high-performing teams and managed personal training operations across fitness organizations including Chelsea Piers Fitness, Life Time Athletic, Crunch Fitness, New York Sports Clubs, and LA Fitness, helping build scalable fitness infrastructure, coaching systems, and elevated client experiences.

Dilson earned his Bachelor’s Degree in Health & Human Services from the University of Buffalo and holds multiple advanced certifications including NASM-CPT, Functional Range Conditioning Mobility Specialist (FRCms), BioForce Conditioning Coach, Precision Nutrition Level 1, Pain-Free Performance Specialist (PPSC), StrongFirst Kettlebell, and ProNatal Pre/Postnatal Coaching. His coaching philosophy combines strength, mobility, recovery, and evidence-based programming to help individuals improve performance, longevity, and overall quality of life.

Dilson is responsible for building and growing CAP!’s Adult Performance and Fitness offerings including group classes, adult private training, adult focused events, and family events and offerings.

12/05/2026

Make sure you’re training this quality:

Deceleration and force absorption.

A lot of non-contact knee injuries happen when athletes can’t control or absorb force at high speeds, landing, cutting, stopping, or changing direction.

It’s not just about producing force. It’s about controlling it.

Help reduce your injury risk by training deceleration and force absorption.

Try this simple deceleration series + a unilateral strength movement at the end I love for building ankle, knee, and hip strength, stability, and mobility

•Band accelerated forward lunge x 5 ea
•Band accelerated lateral lunge x 5 ea
•Band accelerated skater hop x 5 ea
•Depth drop x 5
•Lateral step down x 8 ea

More to come in this piece.

08/05/2026

Intentional and consistent training will yield massive results

Filled our buckets !
-Power
-Strength
-Trunk

07/05/2026

CAP! FOUNDATIONS

Let the kids play !!!

But with intention.

At this age - we spend a lot of time doing the foundations. But we make it FUN to drive intent.

That looks like:
•Jump mechanics (emphasizing landing)
•Change of direction mechanics (emphasizing deceleration)
•Sprint mechanics (emphasizing how we strike the ground)
•Body weight strength (squat|hinge|push|pull|carry)
•Stability and body awareness

Another great day in the books for this girls group.

06/05/2026

If you’re strong but feel like you can’t produce force quickly, or your acceleration isn’t there, this video is for you.

Many sport actions happen fast: ~0.1–0.2 seconds.
Quick cuts, rebounds, reactions. You don’t have time to reach max force, you have to express it fast!

That’s where rate of force development (RFD) matters.

On this graph:
Blue line = high RFD athlete → steep early rise, fast force production (hoopers, soccer players, swimmers).

Red line = max strength athlete → higher peak force, but slower to express it.

At ~200ms, the RFD athlete is producing more usable force in game-time moments.

Think of it as two buckets:
Max strength + speed/power (RFD)

Both matter. If one is lacking, performance suffers.

So how do you improve RFD? You train how fast you can produce force:
Jumps (vertical, broad, reactive)
Plyometrics (pogos, bounds, drop jumps)
Sprint work (accelerations, short sprints)
Change of direction work (decel + re-accel, cuts, reactive drills)

Goal: build your strength base AND improve how quickly you can use it.

That’s how you become a more complete athlete.

30/04/2026

High knee position will happen naturally.

When you watch elite sprinters, their knees come up high, but that’s not the goal. It’s a byproduct of what they’re actually focused on: producing as much force into the ground as possible, as fast as possible.

So instead of cueing “higher knees,” think:

Hammer and nail.

Hammer = leg
Ground = nail

Cue : Attack the ground !

More force into the ground → better projection → faster speed

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