SAPS Training
Speed - Agility - Power - Strength
A comprehensive athletic development program focused on Speed, Agility, Power, and Strength for young athletes preparing for sports success.
Program Overview
The SAPS (Speed-Agility-Power-Strength) Program is designed to transform young athletes through comprehensive athletic development. This program focuses on the four pillars of athletic performance—Speed, Agility, Power, and Strength—while creating a supportive community of motivated peers.
Participants will learn proper movement mechanics, age-appropriate strength training, and effective conditioning methods that prepare them for upcoming fall sports seasons. Beyond physical development, SAPS emphasizes the mental aspects of performance, building confidence and positive self-talk through accomplishment.
Our experienced coaches create a positive, challenging environment where young athletes can push their limits safely and develop both physical capabilities and mental fortitude.
"Dan Flanick is an incredible coach! He is knowledgeable, has incredible work ethic, and endless positivity. SkanStrength helps develop young athletes to reach their full potential through safe and effective coaching, scientific based approaches in programming, and of course, enthusiasm and fun!"
-Coach Erika Rogan
Assistant Director of Strength & Conditioning, Cornell University
Key Program Features
Speed Mechanics
Proper running mechanics, acceleration techniques, and sprint efficiency training to develop faster, more efficient movement on the field or court.
Agility Work
Quick change-of-direction drills, reaction time exercises, and coordination challenges that build athleticism and build tolerance for intense sport demands.
Power & Strength
Age-appropriate resistance training focused on explosive movements and proper technique, building the foundation that supports all athletic movements while developing the dynamic power needed for athletic success.
General Fitness Base
Comprehensive conditioning exercises that prepare athletes' bodies for more intense training while focusing heavily on injury prevention. This foundational work builds cardiovascular endurance, muscular stamina, and joint stability necessary for long-term athletic development.
Program Details
Program Structure
- Dates: Begins July 2025
- Schedule: Monday, Wednesday, Friday
- Time: 4:15-5:15PM
- Ages: 11+
- Experience Level: All athletic levels welcome
- Location: SkanStrength - 1382 E Genesee St. Skaneateles, NY 13152
- Transportation: Parent drop-off and pick-up
What to Expect
- Community Focus: Team-based challenges and supportive group environment
- Fundamental Training Methods: Practical activities that reinforce learned techniques & dial in basic methods they can use for the rest of their athletic career (and life!)
- Holistic Approach: Addressing various aspects of athletic development
Program Instructors
Coach Dan Flanick
Coach Dan's Bio
Dan's journey in athletics and coaching began in the Hudson Valley, where early experiences in competitive sports led him to earn a Division II baseball scholarship at Molloy College. However, it was during college that Dan discovered his true calling—helping others achieve their athletic and fitness goals through expert coaching and training.
In 2012, Dan transitioned from playing to coaching, transferring to Ithaca College to pursue Exercise Science. After graduating at the top of his class, he served as a Strength & Conditioning Coach intern at Cornell University, working with athletes across baseball, football, basketball, track and field, and equestrian sports.
Dan's pursuit of excellence led him to Baylor University in 2014, where he earned a Graduate Assistant position with one of the nation's top Division I athletic programs. Training under award-winning staff—including Coach Kaz Kazadi, the 2013 collegiate "Strength Coach of the Year"—Dan worked with football, tennis, acrobatics & tumbling, and cross-country athletes, developing expertise in high-performance athletic training.
After earning his Master's Degree in Sport Pedagogy in 2015, Dan was offered multiple collegiate coaching positions. Instead, he chose an entrepreneurial path—returning to his roots in Central New York to build something for his community.
In 2017, Dan and his family opened SkanStrength in a modest 500-square-foot space below a local bar. Through dedication and a commitment to serving the community, they've grown it into a thriving 7,500-square-foot facility offering fitness, wellness, and sports services for people of all ages and abilities.
Today, Dan remains hands-on as a coach and trainer for youth and teens while also serving as Assistant Baseball Coach and Strength & Conditioning Coach at Cayuga Community College. Over his 20+ years of combined playing and coaching experience, he has worked with an incredibly diverse population—from individuals with Down syndrome, autism, and intellectual disabilities to top high school athletes, collegiate competitors, and professional athletes.
Dan's combination of advanced education, extensive experience, longevity in the field, and work across such diverse populations is rare in this industry—where most practitioners move on within just a few years. He holds a B.S. in Exercise Science and a Master's in Sport Pedagogy (Physical Education), bringing a depth of expertise in youth development, strength and conditioning, adaptive fitness, and sports performance that comes only from years of dedicated practice and genuine commitment to the craft.
Coach Nate Devoe
Nathan brings specialized expertise in athletic performance training for young people. As an apprentice under Coach Flanick, he focuses on creating fun, engaging, and effective training sessions for youth of all abilities.
Frequently Asked Questions
Is this program appropriate for beginners?
Yes! Our coaches calibrate training to each athlete's current ability level. Whether your child is just starting their athletic journey or is a seasoned competitor, the program will challenge them appropriately. We focus on proper technique and progressive development for athletes of all experience levels.
How is training tailored to different age groups?
We design training based on biological development, not just chronological age. Each athlete receives appropriate training loads and progressions suited to their individual development stage. Our coaches are experienced in modifying exercises and drills to accommodate various physical development levels.
What should my child bring?
Athletic clothing, supportive athletic shoes, water bottle, and a positive attitude! No specialized equipment is needed. We provide all the necessary training equipment for each session.
Is this program sport-specific?
While the SAPS program builds foundational athletic qualities that benefit all sports, our coaches can provide sport-specific modifications and guidance for athletes. The core principles of speed, agility, power, and strength transfer to virtually all athletic pursuits, giving participants an advantage regardless of their sport.
Need more info before getting started?
Use the link below to schedule a time to talk with one of our Coaches and see if SAPS is right for you!
