What is The Total Athletic Development Program ?

Speed & Agility + Mobility & Flexibility + Strength & Power + Endurance = Athleticism

Athletic development as opposed to ‘working out in a gym’ is a more broad based approach and suited not only for High Per formance but also Long Term Athletic Development (LTAD) for ever yday endurance in non-athletes.

It is a highly organized and systematic way of making fitness a part of your every day – a lifestyle choice that one makes. For an athlete though, it is already a way of life, intrinsic to their choice of career.

Custom Designed Plans

Every plan is custom designed based on three principles.

The physical demands of one’s profession

The competency of the individual
(training age vs. chronological age)

Personal goals

3 months, Annual Programmes


The fitness program at the academy is not only for students of the academy. It is open to other athletes as well.

We have professionals from cricket, tennis and other sports who stay in the residences and work on their fitness either during recovery or during the off-season.

The program is custom-designed by our in-house sports science team and supervised by our in-house, full-time Physiotherapist and Strength and Conditioning experts for the duration of the stay on campus.

The program is designed based on the required screening and includes a pre-habilitation routine for flexibility and mobility as well as a strength and conditioning routine. This keeps the athlete busy for up to two hours a day. The rest of the time is used for recovery or learning to play golf.

The athlete does not have to compromise on his food when at the academy. Our nutritionist who ensures every meal is balanced designs the menu.

Weekly, Monthly, Annual Programmes


We’ve designed this program to help you become more committed to your well-being and become a fitter you.

This program is for you, if you are:

  • Looking to build everyday endurance,
  • Willing to commit to fitness as a lifestyle choice,
  • Want a customized training program,
  • Want your training to be supervised,
  • Are at least 10 years old,
  • Currently playing a sport or did so years ago,
  • Have never played a sport,
  • Need the backing of a support team to reduce risk of injury.

How the program works

  • Your first screening and assessment is done at our center in Zion Hills Golf County, Kolar
  • Your plan is designed by our in-house team of experts
  • Your sessions are conducted at GratiaFit in Bangalore
  • You are monitored by our team on an ongoing basis
  • You return to our center at Zion Hills Golf County for as assessment every 10-12 weeks

Learning Stages

There are 3 stages of learning that every student of the TAD Programme goes through.



The student/athlete has to think about how to perform the skill - this stage can last a few sets (which is rare) up to a few number of weeks.


The student/athlete has some control over the skill – but is not reflex based yet – this stage may last a few sets of a number of weeks too.


The skill is reflex based within the student/athletes neural circuitry – it may be weeks or months before this stage is reached by a novice.

Data Analysis

Progress guided through data

The TSG Sports Science program for Total Athletic Development is data intensive. That’s the only way we know to measure progress.

We expect anyone who is on the program to take responsibility for the metrics they need to input in the software.

The team extrapolates and analyses the data along with other assessment based parameters to monitor, design and map progress.

What You Get

We provide you with the complete package!

Prevention of Injuries

Management of Injuries

Performance Enhancement

Workload Management

Recovery Strategies

Achieving Optimum Potential

Nutrition Oriented Eating Practices

Self-empowerment aka Trainer Independence

Assessment Stages

All custom designed programmes go through 5 stages of monitoring.


Medical Screening

To identify any health issues which may be detrimental to training or competition.

Musculo-skeletal Screening

To identify the muscular imbalances and structural integrity issues.

Anthropometric Testing

To identify morphological changes to athletes.

Movement Screening

To identify movement competency.

Performance Testing

To identify the baseline performance of the athlete and to evaluate the success of the training intervention.

Our Team

Our highly trained and experienced team are amongst the best in the industry.


To work on flexibility and mobility

Athletic Therapists

To work on soft tissue release

Strength and Conditioning Experts

To work on speed, agility, strength