Prepare For Performance

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Prepare For Performance We help youth athletes get faster, stronger, and more explosive through personalized sports performance training in Rockville, MD.

10/25/2026

Parents, your athlete might be working hard without actually improving their speed.

And if nobody is measuring their progress, how would you know?

That's why we created Breakaway Speed.

Our 2x/week speed development program in Rockville, MD focuses on two things:

1. Acceleration: How quickly your athlete builds speed.
2. Top-end speed: How fast your athlete can actually run.

We establish a baseline, train with a plan, and retest at 90 days.

Our guarantee: Your athlete adds at least 1 mph to their top-end speed within 24 sessions, or they continue training free until they do.

For our fall promotion, we're taking 50% off the first month.

Want your athlete to get faster this season?

DM us "SPEED" for more information.

10/22/2026

🚨Running through cones isn't agility. Real agility requires reacting, not memorizing.🚨

If your athlete knows exactly where to run before the drill starts, they're not training their ability to react.

In sports, nothing is scripted.
Athletes need to read, react, stop, cut, and explode in a split second.

Change of direction trains the movement.
Agility trains the decision AND the movement.

Stop just memorizing drills. Start reacting.

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Parents, want your athlete faster this off-season?

Our Breakaway Speed program guarantees a 1 mph speed increase and 3-inch vertical jump improvement in 90 days, or they keep training free until they do.

First month is 50% OFF.

DM "SPEED" to book your athlete analysis.

10/20/2026

Your legs might be strong going UP. But can they control the way DOWN?

Walking downstairs. Stepping off a curb. Lowering into a chair.

These everyday movements require strength and control.

Here are 5 exercises to help build both:

1. Step-Downs
2. Split Squats
3. Romanian Deadlifts
4. Calf Raises
5. Squats to a Box

The lowering phase of an exercise is called an eccentric muscle action. Training it can help improve strength and your ability to control movement.

Because getting stronger isn't just about lifting the weight. It's about controlling it, too.

Save these 5 exercises for your next leg workout.👇

Want to feel stronger and steadier in everyday life?

Our Strong Bones program offers coached small-group strength and balance training for adults 40+ in Rockville, MD.

Enrollment closes TODAY, October 20, for World Osteoporosis Day.

DM "BONES" for details.

10/18/2026

PINK OUT RUN IT OUT RECAP 💗🏃♀️

Seeing our PFP community come together at Red Gate Park to support breast cancer awareness and the Brem Foundation's early detection mission was something special.

To everyone who ran, walked, donated, and braced the cold and those hills, THANK YOU!

Early detection saves lives. 💗 Link in bio to donate to the BREM Foundation, an early detection center located in Silver Spring. 🎗️

10/16/2026

Your athlete doesn't need another random workout.

They need a plan that actually makes them better.

Jumping to build explosiveness.
Sprinting to improve speed.
Pushing to develop power.
Slamming to train explosive force.

Every drill should have a purpose.

Because getting tired isn't the goal.
Getting faster, stronger, and more explosive is.

That's how we train athletes at PFP.

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🚨 PARENTS: STOP GUESSING WITH YOUR ATHLETE'S TRAINING.

Our Breakaway Speed program includes 2 coached sessions per week and a 90-day guarantee: gain 1 mph in speed AND 3 inches on your vertical, or keep training free until you do.

🔥 First month is 50% OFF — just $120!

DM "SPEED" to book your athlete analysis.

Tomorrow’s the day!Rain or shine, we’re stepping for breast cancer🎗💞️Pink Out & Run It OutSaturday, Oct 17, 9AMRed Gate ...
10/16/2026

Tomorrow’s the day!
Rain or shine, we’re stepping for breast cancer🎗💞️

Pink Out & Run It Out
Saturday, Oct 17, 9AM
Red Gate Park, 14500 Avery Rd, Rockville

Run it, walk it, any pace works.
Wear pink and stick around for refreshments, donuts and snacks on us.
Every step supports the Brem Foundation and their work getting women screened early.💗

See you tomorrow!

Early detection is the difference. So we’re running for it.🎗💞️Pink Out & Run It OutSaturday, Oct 17, 9AMRed Gate Park, 1...
10/13/2026

Early detection is the difference. So we’re running for it.🎗💞️

Pink Out & Run It Out
Saturday, Oct 17, 9AM
Red Gate Park, 14500 Avery Rd, Rockville

A community run and walk supporting the Brem Foundation, which helps women get breast screenings regardless of their ability to pay.

Any pace welcome. Wear pink. Coffee, bagels and donuts are on us. 💗

Link to donate and RSVP below!

Tag who you’re bringing!

10/12/2026

Want to improve change of direction?

Start by owning your brakes.

A lot of athletes want faster cuts, quicker reactions, and better agility, but they skip the part that makes all of that work:

Learning how to stop, control the body, and explode out of the next movement.

Here are 7 exercises we use to build better change of direction:

Lateral bounds
Deceleration drills
Stick landings
Reactive cone drills
Split squats
Skater hops
Lateral hurdle to broad jump

These help athletes build single-leg strength, body control, power, deceleration, and re-acceleration.

Because better cuts do not come from random footwork.
They come from learning how to absorb force, redirect force, and move with control.

Own your brakes.
Own your cuts.

Parents, want your athlete faster this off-season?

Breakaway Speed is our 2x/week speed program with a 90-day guarantee: gain 1 mph in speed and 3 inches on vertical, or keep training free until they do.

First month is 50% off.

DM “SPEED” to book an athlete analysis.

10/10/2026

Big speed week for our athletes at PFP.

This week, we worked on the pieces that actually show up in games.

First step quickness.
Acceleration.
Deceleration.
Reaction drills.
Speed testing.

Athletes need to explode into their first step, stop under control, react to what is happening, and change direction with confidence.

That is how speed carries over to the field and court.

Proud of the work our athletes put in this week!

Parents, if your athlete is in Rockville or Montgomery County and wants to get faster, stronger, and more explosive, DM “SPEED” and we’ll send you the details.

10/08/2026

Steal our top 3 speed drills for athletes.

1. Sled sprints
Build power, acceleration, and a stronger first step.

2. Lying starts
Teach athletes to react, get up fast, and explode into their sprint.

3. Partner lateral shuffle + deceleration
Train athletes to move side to side, stop under control, and re-accelerate like they need to in games.

Speed is not just running fast in a straight line.

Athletes need acceleration, reaction, deceleration, and change of direction.

That is how speed shows up on the field or court.

Parents, if your athlete wants to get faster, more explosive, and more confident in their sport, DM “SPEED” and we’ll send you the details.

Address

409 North Stonestreet Avenue
Rockville, MD
20850

Opening Hours

Monday 6am - 7:30pm
Tuesday 6am - 7:30pm
Wednesday 6am - 7:30pm
Thursday 6am - 7:30pm
Friday 7am - 7:30pm
Saturday 7am - 1pm

Telephone

+12402332455

Website

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