Jacob R.

I am a strength and conditioning coach at Bando Performance, where I started as an intern and earned my way into a coaching position through hands-on experience and a commitment to athlete development. At Bando, I have worked with athletes at every stage of their journey; from youth and middle school athletes learning the fundamentals of movement to high-level and professional competitors refining their performance.

A large portion of my coaching experience has focused on middle school and early high school athletes, where I emphasize building strong movement patterns, developing athleticism, and creating confidence in training. My goal as a coach is to help every athlete improve their strength, speed, and resilience while building habits that support long-term success in sport. In addition; I am a Functional Range Conditioning Mobility Specialist.

I played competitive hockey from the age of 3 through 24. My junior career included time in both the NCDC and the EHL, where I was part of a championship team with the Boston Jr. Rangers during the COVID era of amateur sports.

I went on to play NCAA Division III hockey at SUNY Brockport, competing in the SUNYAC conference for three seasons and the UCHC for one season.

My training sessions follow the typical Bando Performance structure: mobility work, dynamic warm-up, sprint training using the 1080, jumps and medicine ball throws, strength training, and energy-system specific conditioning. Bando Performance utilizes the Omni Contraction Method, which emphasizes training across all contraction types and velocities to develop well-rounded, resilient athletes who can produce force efficiently in sport.

Because I work primarily with youth athletes, particularly in the middle school age range, I place a strong emphasis on developing fluid movement in all three planes of motion. The best athletes are often the best movers, so building strong movement fundamentals at a young age sets the foundation for long-term athletic development.

My goal is not only to help athletes move better, but also to teach them how to train properly. I want athletes to leave each session with greater confidence in the gym, an understanding of how to move safely and effectively, and the independence to take ownership of their training as they continue to develop over time.