Strength and Conditioning

On Deck Training Center

Strength and Conditioning

At On Deck, we take an individualized approach to training geared towards improving sports performance, injury prevention, and generating overall athleticism. We start with an individual evaluation where the athlete will be taken through baseline functional movement screening, range of motion testing, and speed/power testing. Additionally, the athlete’s injury history, athletic history, and personal goals for training will be discussed. Based on the evaluation, an individualized program will be created for each athlete. to be coached through by our staff in a semi-private environment with other athletes. Each program is 4 weeks in length. When finished, the athlete is re-tested using the same parameters that were used during the first evaluation. After completing their first program, a new updated program is written to progress them in their training. ALL SPORTS ARE WELCOME.


Contracts are renewed each month using an auto-pay payment method. At the end of the month, you can choose to upgrade or downgrade the weekly frequency to accommodate your schedule. You are also able to “freeze” the contract at any time during the month in the case of injury, illness, travel, holidays, etc. There is no fee for freezing or resuming the month. If you fail to notify us (email, phone call, front desk) before the auto-pay occurs, you are allotted 1 return of payment. After the first occurrence of this, we can credit the account to use later for training or lessons.

Training Frequency Recommendations  

-Middle School 2x/week

-High School/College 3-5x/week


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    Once a week



    Twice a week



    Three times a week





Sports performance team

Jess Redding

Director of Sports Performance

Coach Redding graduated from Cabrini University where she earned a BS in Exercise Science/Health Promotion and was the department award winner for academic standings. She played softball for the Cavaliers earning All Academic Team, NFCA All American Scholar-Athlete, and was a representative of the Student Athletic Advisory Committee. She is currently pursuing her masters in exercise and sport science at West Chester University and her CSCS certification. Prior to On Deck, coach Redding was a Chiropractic Assistant where she performed physical therapy modalities including electrical stimulation and spinal decompression. Coach Redding also worked as a youth fitness coach at The Edge Fitness Club and completed her internship under Rob Rabena of Maplezone Sports institute (now Ascent Athlete) in the spring of 2021 training athletes of all sports from the youth to collegiate level.