ETS Performance - Northwest Metro

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ETS Performance - Northwest Metro

Elite Sports Performance Training for Athletes Ages 8+ | Rogers, MN

10/09/2026

We have a bittersweet Feature Friday this week.

Today was Coach Jalen’s last day with us at our Northwest Metro facility, as he is transitioning to a new role with ETS starting next week. Jalen will be the Lead Performance Coach with our partnership with Hoop Habits, in Eden Prairie. He has earned every bit of this opportunity!

If you have even been on the training floor for just a single session with Jalen, you know how special he is. He brings the juice every day, shows up for our athletes outside of the facility on a consistent basis, and is just a flat out exceptional human being. He has been a crucial part of the growth of our facility here in Rogers, and will no doubt foster an ELITE culture with Hoop Habits!

Now.. show Coach Jalen some love in the comments!

10/07/2026

This week’s Why Wednesday is a lesson on consistency & work ethic. And we are going to use the one and only, Macie Kovaleski, as an example.

Macie joined us back in June of 2024, and since then has racked up nearly 350 training session (yes, we counted). That’s nearly 3 sessions a week, for 120 straight weeks (2.8 sessions per week, to be exact).

Because of that consistency, and a good amount of effort along with it, she has steadily improved her performance over the last 2+ years. “Steadily” is the key word. If you zoom in one some of those graphics you see above, and look at the progress month to month, you may only see incremental gains... 3% here, 5% there, and so on. But when you zoom OUT and take a look at what her long-term development has been, that’s where the consistency shows its power.

66.7% Improvement in Total Body Absolute Strength44.5% Improvement in Total Body Relative Strength42.1% Improvement in CMJ Jump Height63.4% Improvement in CMJ Concentric Peak Force85% Improvement in CMJ Reactive Strength IndexAvg of 1.6mph gained across all Sprint Variations
Now THAT is progress!

The message is clear. When athletes and their parents prioritize long-term development, it actually happens.

When you spend your entire off-season playing on 3 different club teams and training is viewed as optional, development doesn’t happen.

Simple as that.

10/05/2026

Shout out to Coach Jalen for getting out to the STMA/Elk River Girls Soccer game over the weekend to support our athletes 🔥

10/02/2026

This week’s Feature Friday goes out to one of our OGs. Allison has been with us for over 2 years now and just celebrated her Senior Night with the Buffalo Volleyball program. Next year she will continue her athletic career at St. Scholastica, in Duluth.

Allison is a shining example of what dedication, hard work, and a relentless positive attitude can do for you. She has navigated multiple jobs, a high academic standard along with being a member of NHS, and a demanding year-round volleyball schedule… yet we see her in the gym every single week.

We are unbelievably proud of the work you have put into your development, Al! Thank YOU for being such an amazing role model for the rest of our athletes 🤝🏻

09/25/2026

Shoutout to our STMA Knights football dudes on a big win over Zimmerman last night!

We’ve had the pleasure of working with a bunch of the kids on this team over the last few years, and in the STMA Youth Football organization as a whole.

The buy-in, positive energy, and eagerness to attack their training must be taught early in the St. Michael community, because these guys show up with all of that and more, every single day.

Looking forward to helping these young men develop into exceptional athletes and humans for many more years to come 🤝⚔️

09/18/2026

FEATURE FRIDAY: EASTON 💪🥍

Easton is one of those athletes who doesn’t need to be told to work.

He shows up, puts his head down, and gets to work. No distractions. No excuses. Just business.

And when he leaves the gym? He goes home and finds a way to keep working.

That work ethic is a huge part of what makes Easton special. He understands that getting better isn’t about one great workout or one big moment… it’s about stacking good days over and over again.

As a lacrosse player, that mindset will take him a long way. The strength, speed, and athleticism are being built in the gym, but the discipline and habits he’s developing along the way are what will separate him.

Keep putting your head down and working, Easton. The results will take care of themselves. 🔥

09/16/2026

WHY WEDNESDAY: 1-ON-1 COACHING 🧠🏋️‍♂️

Every athlete goes through a learning curve when they first begin their training journey.

Learning how to squat, hinge, jump, sprint, brace, lift, and move with intent takes time. Our job as coaches isn’t to simply give an athlete a program and expect them to figure it out — it’s to meet them where they are, teach them the why and how behind each movement, and provide the individual attention they need to continue improving.

That’s why 1-on-1 coaching is such an important part of what we do.

Our goal is bigger than simply helping an athlete become stronger, faster, or more explosive. We want them to become proficient movers, confident athletes, and capable individuals in the weight room.

We want them to understand how to safely operate in a training environment, how to execute movements correctly, how to adjust when something doesn’t feel right, and eventually how to train independently.

Because an athletic career eventually comes to an end.

But the habits developed along the way don’t have to.

If we can help an athlete build a positive relationship with strength training, movement, and taking care of their body, we’re giving them something they can carry with them long after their final game, season, or competition.

We’re not just training athletes for their next season. We’re teaching them how to train for life. 💪

09/14/2026

TAG A TEAMMATE. GET REWARDED!!

From September 15-30, we’re rewarding ETS members for bringing their teammates into the ETS family.

Refer 3 teammates and earn a custom ETS shield bag tag. If one of your referrals becomes an ETS member, you’ll also earn a $100 referral credit.

Know someone who would be a great fit at ETS? DM us or stop by the front desk and tag your teammates today.

Address

14146 Northdale Boulevard
Rogers, MN
55374

Website

https://etsperformance.us/start-northwest-metro

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