Strength & Conditioning

A student of XF Training doing strength training
BUILT FOR BASKETBALL

Functional Power

Strength and conditioning at X-Factor is not about bodybuilding; it is about building a durable, explosive basketball player. We focus on "functional athleticism," which translates directly to on-court performance. This means improving your ability to slide laterally on defense, absorb contact when finishing at the rim, and explode vertically for rebounds.

Modern basketball is a high-impact sport. Our program prepares advanced athletes (6th Grade & up) for the physical demands of the game, helping them play faster, jump higher, and stay healthy throughout a long season.
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XF training strength program
EXPLOSIVE PERFORMANCE

Athletic Movement

We utilize a science-based approach to athletic development. Our sessions are safe, age-appropriate, and intense.

We focus on:
 

Vertical Explosion:

Plyometric training designed to increase vertical leap and second-jump quickness.


Lateral Agility:

Drills that improve hip mobility and foot speed for staying in front of quick ball handlers.


Core Stability:

Strengthening the core to improve balance, body control, and the ability to finish through contact.


Injury Prevention:

Strengthening the ankles, knees, and hips to reduce the risk of common basketball injuries like ACL tears and ankle sprains.


Speed & Acceleration:

Techniques to improve first-step quickness and transition speed in the open court.
Xavier Allen, founder of XF Training
PRO-LEVEL MENTORSHIP

The Xavier Allen Advantage

Your team will not be trained by a volunteer dad or a novice coach. They will be trained by a New York State scoring champion (32 PPG) and active professional player.

Xavier Allen brings the intensity of the pro game to Long Island. Having spent time in the gym with NBA stars like Jimmy Butler and Kevin Love, Xavier knows exactly what the highest level looks like. He demands that same level of focus and effort from every athlete who steps into our gym.
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COMMON QUESTIONS

Frequently Asked Questions

Get answers to common questions about our strength and conditioning programs.
 

Is weight training safe for 6th graders?

Yes, when done correctly. For our younger athletes (Middle School), we focus primarily on bodyweight movements, plyometrics, and form mechanics. We do not load heavy weights until the athlete is physically ready and has mastered the technique.
 

Do I need to be a basketball player to join?

While our program is optimized for basketball movements (jumping, cutting, sliding), the athletic principles we teach benefit athletes of all sports. However, the majority of our clients are serious basketball players.
 

How often should I train for strength?

For in-season athletes, we recommend 1-2 times per week to maintain power without fatigue. For off-season athletes, we recommend 2-3 times per week to build muscle and explosiveness.
 

Will this make me slower or bulky?

No. We train for "explosiveness," not bulk. Our goal is to make you lean, quick, and agile. We focus on fast-twitch muscle fibers that improve speed, not heavy bodybuilding that slows you down.
 

Do you combine skills training with strength training?

Yes. Many of our athletes schedule a basketball skills session immediately followed by a strength session. This allows for a complete workout in one visit.
 

What equipment do you use?

We use a mix of resistance bands, medicine balls, plyometric boxes, free weights, and agility ladders. We focus on tools that allow for dynamic, multi-directional movement.
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