-- Flip the Switch Performance
Founded by Jamel Smith · Based at Ready Fitness Training · St. Louis, MO
FLIP THE
SWITCH. PERFORM.
St. Louis’s premier sports performance training program. Built to transform athletes at every level — from elementary school to professional — through speed, agility, explosiveness, power, endurance, and strength.
Flip the Switch Performance is not a generic workout program. It is a sport-specific, athlete-level performance system with three training tiers, individual goal focus, and a coaching philosophy that develops the whole athlete — physically, mentally, and competitively.
All Sports
Elementary to Pro Level
Speed & Agility
Individual Goals
3 Training Tiers
-- What Is Flip the Switch
BECOME THE ATHLETE YOU CAN BE.
Flip the Switch Performance exists because Jamel Smith believed athletes at every level deserved access to the same quality of performance training that elite college and professional programs use. No watered-down youth programs. No generic adult workouts. Real performance science, applied to each athlete’s specific sport, position, and goals.
The name says it all. A switch gets flipped when an athlete stops going through the motions and starts training with purpose. Flip the Switch Performance creates the environment, the structure, and the coaching that makes that happen.
Every program focuses on individual goals — because two athletes in the same sport at the same level may have completely different development needs. Jamel builds programs that address the specific athlete, not a generic template.
-- Founded By
Jamel Smith
Sports Performance Coach · Movement Specialist · Personal Trainer
College football player · Kinesiology, Avila University · Division-level athlete coaching experience
-- The Six Pillars
WHAT WE BUILD IN EVERY ATHLETE.
These six qualities are developed in every Flip the Switch athlete, across every sport and every training level. They are the universal foundation of athletic excellence.
Sprint mechanics, acceleration development, top-end velocity, and sport-specific first-step quickness. How you run determines everything else.
Change of direction, lateral quickness, positional footwork, and reactive movement. Sports happen in multiple planes — we train all of them.
Sport-specific conditioning built to maintain peak performance through full game duration. Aerobic base, anaerobic capacity, and mental stamina under fatigue.
Force production and rate of force development. The difference between being strong and being explosive. We build both — because sports demand both.
Functional, sport-applicable strength through compound movements and position-specific loading. Not gym strength for its own sake — strength that transfers.
Biomechanical efficiency and precision. Coach Jamel’s movement specialist background means we identify and correct what’s limiting your output — then rebuild it.
-- All Sports
YOUR SPORT.
OUR SYSTEM.
The athletic qualities we develop are universal. Speed, agility, power, and endurance translate across every sport and every position. Flip the Switch Performance adapts the training stimulus to match your sport’s specific demands.
Explosiveness, power, sprint speed, position-specific
Vertical, lateral quickness, conditioning, first step
Jump training, lateral speed, upper body power
Rotational power, arm strength, sprint mechanics
Hitting power, agility, pitching endurance
Lateral agility, endurance, upper body conditioning
Endurance, sprint speed, agility, lower body power
Sprint mechanics, explosive power, event-specific
Athletic qualities are universal. If you compete, FTS applies.
Every program focuses on your specific needs - not a template
-- Training Tiers
THREE LEVELS. YOUR PROGRESSION.
Flip the Switch Performance is structured into three tiers. Every athlete is assessed and placed at the right level. Progress is earned, not given.
Training frequency is prescribed deliberately — overtraining at the wrong stage sets athletes back. Jamel manages the dose of training with the same precision he manages the program itself.
2–3 days/week
Getting Ready
The foundation level. Minimum 2, maximum 3 sessions per week. This tier builds the athletic base, introduces movement fundamentals, and prepares the athlete for the demands of the next level.
- Foundation movement patterns and coordination
- Base endurance and work capacity
- Building athletic confidence
- Preparation to progress to Mid Level
Elementary school athletes, new players, any age just starting out
3–4 days/week
Leadership Role
Minimum 3, maximum 4 sessions per week. This is about becoming the athlete others look up to. More complex programming, higher intensity, and development of leadership qualities through training.
- Sport-specific skill and conditioning
- Speed, agility, and power development
- Leadership mindset through discipline training
- Preparation for advanced competition
Middle school, high school JV, developing competitive players
5–7 days/week
The Edge
Minimum 5, up to 6 or 7 sessions per week. Maximum output. This is where athletes separate themselves from equally talented peers. High school varsity, college, and professional demands.
- Elite-level performance programming
- Next-level preparation (college, pro)
- Peak performance optimization
- The competitive edge over equally talented athletes
High school varsity, college athletes, professional players
-- Who We Train
ELEMENTARY TO PROFESSIONAL.
Flip the Switch Performance serves athletes at every stage of their career. Programs are built specifically for each level of development — never scaled-down adult programming for kids.
Foundation movement, coordination, sport introduction, and athletic confidence
Beginner Tier
Athletic development, multi-sport base, building competitive habits and discipline
Beginner → Mid Tier
Varsity preparation, college recruitment performance, specialized sport conditioning
Mid → Advanced Tier
Division-level performance, off-season development, next-level preparation
Advanced Tier
Professional athlete peak conditioning, performance maintenance, career longevity
Advanced Tier
-- What Athletes Gain
BEYOND ATHLETICS. FOR LIFE.
Flip the Switch Performance develops more than physical ability. The qualities built through this training extend beyond the field into every area of an athlete’s life.
When athletes know they’ve done the work and their body can perform, that certainty shows in competition and in life. Jamel builds this confidence intentionally through progressive achievement.
Showing up consistently, training at high intensity when it’s hard — that is discipline. FTS teaches athletes the mental skill of performing regardless of how they feel.
Performance starts in the mind. Jamel coaches the mental side of competition — handling pressure, bouncing back from mistakes, and approaching challenges with a growth mindset.
Every athlete has a unique ceiling. FTS identifies each athlete’s individual development areas and builds a program designed to push their specific skill set to maximum output.
Athletes who commit to the Mid and Advanced tiers develop the work ethic, composure, and capability that naturally earn leadership roles on their team and in their community.
Elementary to middle school. Middle school to varsity. High school to college. College to pro. Flip the Switch prepares athletes for the demands of wherever they want to go next.
-- How It Works
THE FTS PROCESS
01
Sport, position, age, current level, and individual goals reviewed
02
Placed in Beginner, Mid, or Advanced based on assessment results
03
Sport-specific, individual-goal-focused program designed by Coach Jamel
04
Consistent coaching at your assigned frequency with ongoing tracking
05
When ready, progress to the next tier and higher competitive demands
-- Athlete Results
REAL ATHLETES. REAL RESULTS.
-- Start Training
FLIP YOUR SWITCH. START TODAY.
Fill out the form to start the Flip the Switch Performance intake process. Tell us your sport, your level, and your goals. Jamel will reach out personally to set up your assessment and assign your training tier.
- All sports — one performance system
- Elementary school through professional level
- Three training tiers — started at the right level
- Individual goal focus — not generic templates
- No gym membership required to start
- Prefer to reach out directly?