Train Faster. Move Better. Perform at a Higher Level.
Speed, strength, and performance training for athletes serious about improving.
Programs Begin April 27
Built for Athletes at Every LEVEL
Structured training. Age-appropriate progression. Real results.
This program is built for athletes who want to get faster, move better, and perform at a higher level.
All sessions are structured, coach-led, and grouped by age and ability.
Ages 8–11 (Foundation)
Build coordination, confidence, and foundational speed
Ages 11–14 (Development)
Develop mechanics, control, and athletic performance
HS & College (Performance)
High-level speed, agility, and performance training
Structured, high-intent training designed to improve speed, movement, and on-field performance.
SPEEd & Agility training
This is not random conditioning or unstructured drills.
Every session is coached and built around movement patterns that actually transfer to game performance.
Athletes will develop the ability to accelerate, decelerate, change direction, and move more efficiently on the field.
Acceleration and first-step explosiveness
Change of direction and deceleration control
Sprint mechanics and top-end speed
Athletic footwork, rhythm, and coordination
Competitive, game-based movement
This is performance training — not cardio.
Mon / Tues / Wed (Evenings)
Ages 8–11 → 5:30–6:15 PM
Ages 11–14 → 6:30–7:30 PM
HS & College → 7:30–8:30 PM
High-level speed, agility, and performance training
PERFORMANCE STRENGTH TRAINING
This is small group strength training designed for athletes who want to take their performance to the next level.
Sessions are limited to 3 athletes per group, allowing for focused coaching, proper technique, and high-quality execution.
Training is structured to complement speed and agility work — helping athletes become stronger, more explosive, and more durable.
HS & College Performance Strength — Small Group Training
Build real strength that carries over to speed, power, and on-field performance
Improve explosiveness, reactivity, and overall athletic output
Develop control, balance, and force transfer through the body
Increase durability and resilience to handle higher levels of play
Mon / Wed / Fri (Mornings Starting May 25th)
7:30–8:30 AM
8:45–9:45 AM
Limited to 8 total athletes
Most athletes see the best results when combining speed and strength training.
Summer Training Schedule
Programs Begin April 27 • Mon–Wed Evenings + Morning Strength Begins May 25
Program Options
Speed & Agility
2x/week
3x/week
10-session pack
Performance Strength (HS & College)
2x/week
3x/week
Limited to 8 athletes
Spots are limited in each group and will close once full.
📍 Julington Creek Plantation Park
Coached, on-field performance training designed to help athletes move faster, change direction with confidence, and perform better in competition.
Spots Are Limited — Get Started Now
Training is limited by group size and availability. Choose your athlete’s program and reserve a spot before sessions fill.
We’ll help you select the right group and get your athlete started.
What Happens Next
Choose your athlete’s age group
Select the training plan that fits your schedule
Complete signup to secure your athlete’s spot
Reserve sessions that fit your schedule through the Members App
What a session looks like
Each session follows a consistent structure:
Athletic warm-up & sprint preparation
Coached mechanics & movement skill work
High-quality speed and agility reps
Competitive or reactive finish
Focus: quality reps, intent, and progression — not fatigue.
TRAINING IN ACTION
PROVEN RESULTS Across FALL LACROSSE SPeed PROGRAMS
Real athletes. Measured improvement.
Across multiple high school lacrosse programs last fall, athletes consistently improved speed, explosiveness, and movement quality.
Program-wide improvements included:
Faster 40-yard dash times
Increased 10 + 10 fly speed (estimated MPH)
Improved broad jump & vertical jump output
Velocity metrics estimated from timed sprint data.
ATHLETE & TEAM HIGHLIGHTS
Real athletes. Measured improvement.
Across multiple high school lacrosse programs last fall, athletes consistently improved speed, explosiveness, and movement quality.
Athletes showed clear improvement over structured 10-week training blocks, including:
Faster sprint times
Increased jump distances
Better acceleration and usable on-field power
These improvements were seen across full rosters, not just top performers.
WHY THIS WORKS
These results come from:
Progressive sprint exposure (not random running)
Coached mechanics and body positions
Competitive intent without unnecessary volume
Consistency across weeks
The same system used in these programs is what runs at Plantation Park.
COACH
Xavier Daniels
Owner & Head Coach — X3 Performance
Xavier Daniels is the owner and head coach of X3 Performance, where he leads structured speed, agility, and athletic development training for youth and high school athletes across St. Johns County.
With over six years of professional coaching experience, Xavier brings a deep understanding of speed development, strength & conditioning, movement mechanics, and long-term athletic health. He holds certifications in Strength & Conditioning, Corrective Exercise, Personal Training, and Nutrition, and builds programs that prioritize both performance and durability.
A former standout athlete at Creekside High School with a commitment to play collegiate lacrosse at Flagler College, Xavier’s coaching philosophy is shaped by real competitive experience. His approach blends raw athletic performance with movement quality, helping athletes get faster, more explosive, and more confident—while reducing injury risk and burnout.
At X3 Performance, Xavier works with athletes across field and court sports, emphasizing efficient movement, controlled speed exposure, and repeatable mechanics that translate directly to game performance.
His core belief is simple:
When athletes move well, they perform better—and stay in the game longer.
FAQ
Is this only for lacrosse players?
No. Athletes from all sports train together.
Does my athlete need to be fast already?
No — the program is built to develop speed and coordination over time.
What if we miss a session?
Sessions from the 10-pack can be scheduled around availability.
Is this safe?
Yes. Sprint exposure and change-of-direction work are coached and progressed appropriately.