Thank you for visiting and we hope you take advantage of all this new program has to offer.

WELCOME BASEBALL and Softball players

Watch this introductory video to learn about how your student athlete can improve their performance this off-season:

In this 10-week program your student athlete will receive:

  • An in-depth assessment of functional movement and capacities (FMS and FCS)
  • Access to the Sports and Fitness Performance Mobile Training App (this is how we deliver homework and exercises based on how they do on the assessments)
  • Training at Long Island Sports Zone - 60 minute sessions 1x per week 

We currently have limited spots available for the first time slot:

AGES 14-18 

Saturday's at 12:30 PM

starts Saturday, January 13

Program will take place at Long Island Sports Zone - 20 Aero Road, Bohemia, NY


Watch the video below for more information about the Functional Movement Screen (FMS)

Watch the video below for more information about the Fundamental Capacity Screen (FCS)

Program Director Bio:

Frank Dolan, BS, CSCS

Frank is the owner and operator of Sports and Fitness Performance (Islip, NY) and has been a sports performance coach since 2001.  During that time he has trained youth, high school, college, and professional athletes from the ranks of MLB, the NBA, and the NHL.  He is on the NIKE Pro Training Network, regularly consults for Equinox Fitness Clubs and is an expansion team presenter for Functional Movement Systems (FMS).  Frank graduated from SUNY Brockport with a Health Science and Physical Education degree in 2001.  He is an adjunct professor at Hofstra University and Suffolk County Community College and has been a Certified Strength and Conditioning Specialist through the NSCA since 2004.  He served as Assistant Varsity Baseball Coach at Bay Shore High School from 2013-2015.