3&D Sports Performance

The summer program at 3&D was our biggest athlete program ever. We had over 50 kids committed to coming in every day to work their butt offs.

These are some of our favorite speed and agility drills from the summer program.

The 8-week fall program starts on Monday, if you want to get faster and quicker, reply “SPEED” and we’ll put you on our waitlist.

Please welcome to our team!

Rylie is a former D1 basketball player and she just graduated from our internship program and we are happy to announce that she has accepted our offer to be the newest 3&D coach.

Check out Coach Rylie’s bio below.

Job Title: Performance Coach

Degree: Mass Media Communication, MBA

Certifications: NASM CPT

Favorite Exercise: Barbell Split Squat

Least Favorite Exercise: Tricep Dips

Favorite Movie: 50 First Dates

Sports Played: Basketball and Tennis

Why did you become a Coach?

I became a coach because fitness is my passion, and I love helping others see how much fun it can be to be part of a supportive community while working toward a healthier, longer life. I enjoy guiding people as they reach their goals, celebrate their progress, and discover that getting stronger and healthier can be both rewarding and enjoyable.

TogetHER We Lift Recap💪💕
🏆Learned from colleges athletes passing on lessons from their career
🎯Goal setting and writing it down as a daily reminder
🔥Activated and warmed up the right way to prevent injuries
📝Form breakdown for jump mechanics to increase vertical jump and split squats for explosiveness
🏋️‍♀️Put it all into action with a strength workout
👊Relay race to implement the importance of competing and trying your best to win!

All in all we had a lot of laughs, high 5's, cheers, and a group of girls left stronger with the feeling that they belong in the weight room💪

TogetHER We Lift, our beginners strength training workshop for girls only is all about building the next generation of confident leaders!💕

This event will feature guest speakers, Ella Wanzer from the UD Blue Hens WBB team🏀 and Rylie Stephens, Samford WBB alum🏀

We have 1 spot left to join us tomorrow at 11AM💪DM "Girls" to get in!

TogetHER We Lift, our beginners strength training workshop for girls only is all about building the next generation of confident leaders!💕

This event will feature guest speakers, Ella Wanzer from the UD Blue Hens WBB team🏀 and Rylie Stephens, Samford WBB alum🏀

We have 1 spot left to join us tomorrow at 11AM💪

Our 8-week fall speed program starts in 2-weeks!

The orientation day is Saturday, Sept 13th.

This program is for athletes who want to increase their speed without losing muscle and gain confidence for their sport.

If you want to learn more about this program, click the link in the bio.

Summer Athlete program dump.

Thank you to all of the athletes who came in everyday, worked hard and committed to the progress.

We had over 50 kids join our athlete program this summer. With over 10 freshmen who made their varsity teams.

Remember, success is predictable.

Thank you and for a wonderful Pelvic Floor Workshop.

Our members and coaches came away with a greater understanding of the pelvic girdle, urinary incontinence and so much more.

Thank you for helping us sharpen our tool to help more people in Delaware.

Thank you forever one who attended the grand opening and ribbon cutting of our new space in North Wilmington.

The days are long and the years are quick. But over those years we have been fortunte to help a lot of people and days like these make it worth it!

These are some of our favorite explosive drills and movements we love to help our athletes become more power and explosive.

Comment “POWER” for a free copy of our vertical jump program.

Thank you everyone who joined us on our hike today in

This is why we workout everyday at 6am or 6pm.

We’re not training for muscles, we’re training for memories! To be able to run, walk, jog and hike for the rest of our lives!