Prime Sports Performance

Prime Sports Performance Strength and sports performance training in the greater Baltimore area. Speed, strength, power, and a

Prime Sports Performance is a sports performance training company based in Baltimore, MD. We provide training to teams and individuals looking to develop strength, speed, agility, and power and gain the upper hand over their competition. In addition to our sports performance training programs, we also offer velocity development and arm care programs for baseball and softball, with an unmatched record of improving our athletes' throwing velocity while keeping them healthy.

Had a great time presenting on our training approach for pitchers last weekend at the Medstar Baseball Medicine Conferen...
04/11/2026

Had a great time presenting on our training approach for pitchers last weekend at the Medstar Baseball Medicine Conference. Great lineup of speakers, great location, and a great overall experience. Looking forward to next year’s conference already!

02/14/2026

Your first step can make or break a stolen base attempt or 60-yard sprint time, and it’s usually the first thing we address with athletes looking to improve their lateral-start sprints.

A couple keys:

1. Get your center of mass moving in the direction you want to go as quickly as possible by driving off your back leg

2. Get your front foot and knee pointed towards your target as quickly as possible to get yourself into a good sprinting position

3. Don’t waste time with a huge arm swing trying to generate momentum. Keep it compact and explosive.

Play the long game
01/04/2026

Play the long game

Good luck to (now former) intern as he’ll be taking his talents to northern Florida to attend after completing his sum...
08/01/2025

Good luck to (now former) intern as he’ll be taking his talents to northern Florida to attend after completing his summer internship at PSP!

Over the last couple of months Lucas has become a key piece of our daily operations, assisting with program design, athletic assessments, and exercise instruction in addition to catching an ungodly amount of bullpens and live ABs.

Lucas has been a great addition to the gym during his time with us and we’ll all miss having him around. But our loss is Florida’s gain. If you’re looking for a strength coach/trainer in the Gainesville area check out and I’m confident he’ll be able to help you reach your goals. Keep up the good work Lucas!

Congrats to PSP athletes and on being named to the MSABC Preseason All-State Team! Looking forward to seeing their ...
02/02/2025

Congrats to PSP athletes and on being named to the MSABC Preseason All-State Team! Looking forward to seeing their hard work in the offseason pay off on the field in 2025.

I first became certified as a trainer through the back in 2008, and at that time the possibility of contributing a chap...
12/14/2024

I first became certified as a trainer through the back in 2008, and at that time the possibility of contributing a chapter to an NSCA book never occurred to me - certainly not a book about training for lacrosse - but I’m extremely proud to have done exactly that along with some of the best coaches and trainers in the sport of lacrosse. Luckily for me, core training and rotational power training concepts have A LOT of carryover between sports, and many of these concepts are universally applicable, as you probably know if you’ve spent any amount of time at PSP.

Strength Training for Lacrosse is officially for sale via , so if you’re a lacrosse player, coach, or strength coach who wants to learn from some of the best coaches in the game (and a random baseball strength coach) do yourself a favor and pick up a copy wherever you tend to get your books. The information in this book is thorough, understandable, and most importantly ACTIONABLE. It’s an outstanding resource and I can’t recommend it enough.

09/21/2024

Holding light dumbbells (we’re using 5 lbs here) during jumps/bounds/skips is a great way to feel how the arms should contribute to forward momentum when sprinting and improve arm swing technique to run faster. A well-timed arm swing will help pull the center of mass forward, while a poorly timed arm swing won’t contribute to forward momentum.

The added weight of the dumbbells makes it easier to get a feel for correct arm swing timing and direction (it should feel like the dumbbells are pulling your body forward and up).

Combining dumbbell hold jumps/bounds/skips with sprints in a circuit will help hammer home the correct feel during the sprints and make sure you’re getting the most out of your arm swing when sprinting.

The pigeon stretch is a good way to improve hip external rotation ROM, but only if you do it correctly.A common error wi...
08/17/2024

The pigeon stretch is a good way to improve hip external rotation ROM, but only if you do it correctly.

A common error with this stretch is an overly bent knee and abducted hip position which reduces the stretch’s effectiveness. A good rule of thumb is to maintain right angles in the hip and knee of the leg you’re stretching.

A study in the European Journal of Sport Sciences looked at over 2,000 Olympic athletes from 13 different countries to e...
05/03/2024

A study in the European Journal of Sport Sciences looked at over 2,000 Olympic athletes from 13 different countries to examine their starting ages (age when they began playing their sport), specialization ages (age when they focused solely on their sport), and length of their “sampling period” (number of years between starting their sport and specializing in it).

The results of the study seem to support the idea that early sport specialization is not necessary to achieve high levels of performance later in life, and that the majority of the Olympic athletes studied tended to specialize between the ages of 13 and 16.

Interestingly, even the athletes who specialized early (prior to 13) still accumulated an average of 4-5 years of “sampling” before specializing, which is a longer sampling period than several of the sports which showed a later specialization age. These early specializers tended to compete in sports like gymnastics which require a lower starting age, but even then they were engaging in other sports or at least play outside of their sport.

We’re hiring! If you’re a highly motivated throwing/pitching instructor looking for a full time job with benefits,Shoot ...
03/30/2024

We’re hiring! If you’re a highly motivated throwing/pitching instructor looking for a full time job with benefits,
Shoot us an email at [email protected]

As an athlete if you want to stand out from your peers all you have to do is put in a modicum of effort when you’re not ...
11/07/2023

As an athlete if you want to stand out from your peers all you have to do is put in a modicum of effort when you’re not in the gym. Once you get to high school, most of your peers are participating in some kind of training. Once you get to college, they all are. The extra work athletes put in on their own is what separates the wheat from the chaff.


Address

7120 Golden Ring Road Suite 123
Essex, MD
21221

Opening Hours

Monday 12pm - 9pm
Tuesday 12pm - 9pm
Wednesday 12pm - 9pm
Thursday 12pm - 9pm
Friday 12pm - 9pm
Saturday 10am - 3pm

Website

Alerts

Be the first to know and let us send you an email when Prime Sports Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Prime Sports Performance:

Shortcuts

Share

Category