https://www.marshelite.com/momenceguide daily 0.75 2026-04-03 https://www.marshelite.com/momenceguide/blog-post-title-four-lr658-rwkyk monthly 0.5 2026-04-03 https://www.marshelite.com/momenceguide/blog-post-title-three-y3peb-ftspf monthly 0.5 2026-04-03 https://www.marshelite.com/newtomep daily 0.75 2026-02-05 https://www.marshelite.com/sports-performance-additional-information daily 0.75 2023-04-24 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613417018175-VOLLAHR7PU3CD0FZQGHU/DSC_0945.JPG Developmental Sports Performance Additional Information - SMALL TRAINING GROUPS All of these classes are limited to 8:1 athlete to instructor ratio or less to ensure the highest quality service, much one on one attention and to produce the greatest performance results https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613418472950-7JQ7FL27OAE5AZVRHYJI/IMG_0600.JPG Developmental Sports Performance Additional Information - POWER DEVELOPMENT Alternating days between upper body power (med ball pushes/throws/slams/tosses,) and lower body power (landing techniques and plyometric/jumping progressions & variations) as well as full body power exercises where we learn how to generate force from the ground up. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613417511951-UOEVI9GHGFU3WVAOFNIS/DSC_1000.jpeg Developmental Sports Performance Additional Information - SPEED & AGILITY Speed days we focus on proper arm action, gait cycling, rhythm and techniques. Agility days we focus on proper foot positioning, body angles, and momentum shifting to allow more effective change of direction. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613417887407-4N3P4N6J5L2PBTIWIHIT/DSC_0938.jpg Developmental Sports Performance Additional Information - FUNCTIONAL STRENGTH Each day will be a full body workout where we focus on different joints and muscle groups. Lower body pushes (squat variations, deadlift variations & sled pushes), Core (flexion/anti-movements) and upper body pulls (single and double arm vertical and horizontal rows). Upper body pushes (Dumbbell bench variations , pushups variations, landmine press, etc), Core: (flexion/anti-movements) and lower body pulls (hinges/RDLs, hamstring curls, hamstring falls, glute bridge/raise variations https://www.marshelite.com/elite-performance-additional-information daily 0.75 2023-01-09 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613414300965-A347IKPUDTM5PYVE1RF0/DSC_0329.jpg Elite Performance Additional Information - SPEED: LINEAR AND LATERAL ACCELERATION Speed days we focus on proper arm action, gait cycling, rhythm and techniques as well as proper force application to accelerate most efficiently. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613414679155-I8BD9NPRQV7HGGISPEKM/DSC_1102.JPG Elite Performance Additional Information - AGILITY & CHANGE OF DIRECTION Drills that focus on proper foot positioning, body angles, and momentum shifting to allow more effective change of direction. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613416343591-CDE6Y83LTUQX2DHF44X4/IMG_2550.jpg Elite Performance Additional Information - UPPER & LOWER BODY POWER DEVELOPMENT Upper body power (med ball pushes/throws/slams/tosses) and lower body power (landing techniques and plyometric/jumping progressions & variations) as well as full body power exercises where we learn how to generate force from the ground up. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613414846197-M4MTRWP2D80BMQI655T9/IMG_2516.JPG Elite Performance Additional Information - FUNCTIONAL STRENGTH & MOBILITY Functional training is purposeful training that applies what we now know about functional anatomy to training, while attempting to mimic the specific physiological demands of real life activities & sports. This type of strength training prioritizes movement quality and will have the best carryover to performance on the field or court. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613415402222-N4ZBYYPTM001EUE8Q0Z5/IMG_2547.JPG Elite Performance Additional Information - ATHLETIC TESTING All athletes will be baseline and post tested in the vertical jump, med ball push & pull throws, pro-agility and the10-yard dash https://www.marshelite.com/training-philosophy daily 0.75 2026-03-18 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/2a985d9b-d83c-409e-83af-cf3968edac7a/Z63_2760.jpg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/ef9020c8-12d4-4bb9-a66d-18bd89ec3adf/IMG_5337.jpeg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/626a70d2-5396-4aa2-b10c-3194f52390f5/Z63_2726.jpg https://www.marshelite.com/one-on-one-additional-information daily 0.75 2022-10-26 https://www.marshelite.com/about daily 1.0 2026-03-18 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/b7e7ffb2-2509-4aa5-936f-c4906bc33b93/IMG_5334.jpg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/4cfc0488-8e51-4f8f-9c1a-3f59d7036a6e/IMG_5333.jpeg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1612296356627-O4SMUXYCCI70QPLXJ8MM/MarshPerformance-black.jpg MEP Homepage https://www.marshelite.com/sports-performance-additional-information-1 daily 0.75 2022-10-26 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613417018175-VOLLAHR7PU3CD0FZQGHU/DSC_0945.JPG Beginner Sports Performance Additional Information (Copy) - SMALL TRAINING GROUPS All of these classes are limited to10 athletes or less to ensure the highest quality service, much one on one attention and to produce the greatest performance results https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1613418472950-7JQ7FL27OAE5AZVRHYJI/IMG_0600.JPG Beginner Sports Performance Additional Information (Copy) - POWER DEVELOPMENT The main focus with the beginner class will be to teach proper jumping and landing mechanics before progressing into more challenging lower body power movements. To develop upper body power we will utilize various medicine ball throws, tosses and slams. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1627263963002-KVUSIRJLY26XN2TWJ2MJ/beginnerspeed.JPG Beginner Sports Performance Additional Information (Copy) - SPEED & AGILITY Speed days we focus on proper arm action, gait cycling, rhythm and techniques. Agility days we focus on proper foot positioning, body angles, and momentum shifting to allow more effective change of direction. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1627263844352-CPA76RHN2U6TADNEQUL4/Beginnerstrength.jpg Beginner Sports Performance Additional Information (Copy) - FUNCTIONAL STRENGTH Each day will be a full body workout where we focus on different joints and muscle groups. Lower body pushes (squat variations, deadlift variations & sled pushes), Core (flexion/anti-movements) and upper body pulls (single and double arm vertical and horizontal rows). Upper body pushes (Dumbbell bench variations , pushups variations, landmine press, etc), Core: (flexion/anti-movements) and lower body pulls (hinges/RDLs, hamstring curls, hamstring falls, glute bridge/raise variations https://www.marshelite.com/cam-8week-program daily 0.75 2021-08-13 https://www.marshelite.com/programs daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/7543b0c0-eef9-4b4a-bacb-ce984a1b3732/IMG_1598.jpg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/decfef51-ed27-43fc-b9a1-0bc70557256e/IMG_0043.jpeg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/222396f0-1321-4cff-8fe8-2f4d76922df5/IMG_1594.jpg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/5bc2c2af-bbd0-4222-83f4-02becb7f7435/IMG_2240.jpg https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/e8338c72-09b6-4217-a964-26fee500e6b9/Purple+and+White+Corporate+Service+Pricing+Facebook+Post.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/ce34423e-abf2-4ff0-9cda-177bf2b4e5b9/Minimalistic+June+2025+Calendar+Monthly+Planner+-+1.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/c5ad9334-03f3-4702-a8d3-f904f8c83616/Minimalistic+June+2025+Calendar+Monthly+Planner+-+2.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/4dd94fe7-ba94-4cef-9716-dc478b5a3c09/Policies+and+Reminder+Instagram+Post+-+1.png https://www.marshelite.com/one-on-one-training daily 0.75 2025-09-24 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/d4a7880a-5e54-42a7-a9fa-e9c9c631d254/IMG_5339.jpeg https://www.marshelite.com/speed-agility daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/c7139235-ece4-43d8-8ce6-53a877b3556b/IMG_0039.jpeg Power, Speed & Agility https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/72a33829-4927-44a5-b8bf-e755a0cefed5/IMG_0030.jpeg Power, Speed & Agility https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/5a440577-d09b-4aa3-b856-b341db515edb/IMG_9338.jpeg Power, Speed & Agility https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1917d254-81f8-4fc6-9333-28ecd89e27fd/IMG_9335.jpeg Power, Speed & Agility https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1737906278135-N2MEPQPG4J05PDN44WVE/IMG_1594.jpg Power, Speed & Agility https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/34467015-fbd5-43f9-9f1c-2c30ef6e0830/Purple+and+White+Corporate+Service+Pricing+Facebook+Post.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/2a6d94e5-dff5-4797-932f-9ae5ffc48f3f/Minimalistic+June+2025+Calendar+Monthly+Planner+-+1.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/7e611b7d-bec1-4ea4-9429-2c403f0167e3/Minimalistic+June+2025+Calendar+Monthly+Planner+-+2.png https://images.squarespace-cdn.com/content/v1/6014377fdc12af40249cb473/1277a3c0-b4ad-4711-8517-5a721f1b2760/Policies+and+Reminder+Instagram+Post+-+1.png https://www.marshelite.com/member-site-homepage-1 daily 0.75 2024-12-14 https://www.marshelite.com/portfolio-2-2 daily 0.75 2024-12-14 https://www.marshelite.com/portfolio-2-2/project-six-sz8wl-2j3xd monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847421455-8JW2CPL3ZB56F2Z8ACLN/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Six https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847422112-G7ETRT5C07KF9PHFAV96/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Six https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847420762-AGPM8HHB51L8F01AAZN7/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Six https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847420322-U8QPDYBOD6HXYRSL8QW0/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Six https://www.marshelite.com/portfolio-2-2/project-five-jkmzy-f7wl2 monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847419260-TLMPOGZEKRIR09EDXNAA/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847419968-YLRD4TYV9QU8K9LW04SP/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847418911-D6BSPWP8P3O9YAF5R3SO/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847418431-66X2HHF6ZNWKOC9VHLZI/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847417789-TGDSX064I3PZELTJI8Q1/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847417384-6R65UAAJW6EW4KUCUT6U/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847416982-R2067X6OPKY3MG304FSJ/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Five https://www.marshelite.com/portfolio-2-2/project-four-yjynj-8stjn monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847905386-9EM9GLHE12726EXM68S4/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847906050-Q37PFW075QZ6YU9179YP/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847907929-YZFF0BD112Q9PF2G1BK6/image-asset.jpeg https://www.marshelite.com/portfolio-2-2/project-three-8zgh7-exzly monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847411947-BSOTI2122B2HLPAP3XSL/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847412609-54WSVSAFRMKZEQTXDKB9/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847411502-9D27YNIMALNIHZYQ1CMG/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847410901-NW4BE1NIG86WQS26D48L/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847410514-YTA75TP5M5NY1DD11BB2/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847409407-NH9B3VB0PQWBG5LZEU5P/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847408362-3VSTKTYIWN0INM638YVD/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Three https://www.marshelite.com/portfolio-2-2/project-two-llrgk-bt6se monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847407784-0ZWK2VWHWVEO87VQWTE3/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847407287-985X24W2BPAEHHISD0C0/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847406849-K0MEB56K6G4CEGRZ4D2J/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847406249-J4HYEHES6F6UCY5TVM2A/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847405591-FZUNRUAT1SR1PVIL5TA8/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847404849-JBKU84SJXZL5LDL554SL/20140301_Trade-151_0124-copy.jpg Testing A-K - Project Two https://www.marshelite.com/portfolio-2-2/project-one-ephnc-7nfnh monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847404387-JU309UFEWQ1YR946FJVD/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847403763-CNHK66ERZAP3FARA51ND/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847403305-VJDKJA1VO786FIOO83WE/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847402884-2RBITFZTNVLDS1AJEKXW/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847402453-A0LKCHP0YA7NLI2E0WJA/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847402040-WALQWA4IM1JBBHBJZ731/20140301_Trade-151_0124-copy.jpg Testing A-K - Project One