--- title: "Strength & Agility Training in Ulwe, Navi Mumbai | Risers Academy" description: "Master agility, power, and conditioning with NS-NIS certified coach Prashant Patil in Navi Mumbai. Build your athletic foundation for sports or police recruitment." canonical: https://mytribe.in/risers.academy/track-field-coaching/strength-agility-conditioning last_updated: 2025-09-30 --- # Strength, Agility & Conditioning for Peak Performance Tribe Verified · NS-NIS certified coaching in Ulwe. By [Risers Academy](https://mytribe.in/risers.academy) · Coaching at centers in Ulwe, Uran & across Navi Mumbai · ₹1,800 per month (estimate) Part of [Track & Field Coaching](https://mytribe.in/risers.academy/track-field-coaching). [View full gallery](https://mytribe.in/risers.academy/track-field-coaching/gallery) Build a foundation of speed, explosive power, and injury resilience. We use structured, science-backed drills to prepare you for the field, the track, or your next recruitment trial. ## Photos and videos - [Video: Admissions are open for our strengthening and conditioning programs, suitable for athletes in kabaddi, cricket, football, and more. Here, our athletes perform ladder drills to improve footwork and agility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d8b0ca-598e-4fd6-9b1e-2a49450f79f3) - [Video: Practice always matters. Our athletes perform wall jumps and other plyometric exercises to build explosive lower body strength, essential for both jumping and running events.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04dfcd71-6161-4924-8347-d655c82b0aaa) - [Video: Medicine ball drills are a staple in our conditioning program. These exercises build core strength and explosive power, which translates directly to better performance on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12fe5770-2a4f-4646-9044-34d6504ff3e3) - [Video: Coaching is my passion. Here, I guide an athlete through personalized agility drills using mini-hurdles and cones to improve his quickness and change-of-direction ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d5eafa0-f99b-45b9-99df-71f7ba20dfe1) - [Video: Our academy in Ulwe offers coaching in athletics, fitness, and more. This video shows athletes working on ladder drills and reaction exercises to build a strong athletic base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/804d282f-d65f-4412-9f88-b46b11404ae2) - [Video: How to recover your body after an event. We guide our athletes through specific recovery protocols, including light jumps and stretches, to help their muscles and mind recuperate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db030ba2-dd6d-4660-880c-9d2388bcc35b) - [Video: Dynamic stretches using a hurdle. This is an excellent way to improve flexibility and mobility in the hips and hamstrings, which is crucial for preventing injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84701b4f-dbe3-4c31-867d-645c10460cbb) - [Video: An agility workout on the beach. Training on sand adds a new level of difficulty, forcing the muscles to work harder and improving stability and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9255181c-ee5a-4508-a773-c85663779a09) - [Video: Consistency, discipline, and hard work are the keys to success. Our athletes demonstrate this by diligently practicing agility drills on an artificial turf field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b131126-4619-457a-ba28-137504af606a) - [Video: Fight against your limits. Hill running is an excellent way to build cardiovascular endurance and leg strength, pushing athletes beyond their comfort zones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ef7ff0d-352e-4ee5-bd73-9eb3090df066) - [Video: A beach session with our athletes. The soft sand provides a challenging surface for running and drills, helping to strengthen the smaller stabilizing muscles in the legs and feet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a6f6d0-7fc7-4d02-98c9-a3b6385a3880) - [Video: "Where there's a will, there's a way." Our athletes use the natural environment, like this beach, for conditioning workouts that include running and bodyweight exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67c70c1d-045c-48cf-95ec-e54414f4d00d) - [Video: A glimpse of a strengthening session at Risers Academy. We focus on exercises that improve balance, flexibility, and strength, creating well-rounded athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55865d91-50b7-43a8-90ee-43c4ddc1451c) - [Video: "Just fight, you will be successful." A young athlete trains on the beach at sunset, a testament to the dedication we inspire in every member of our academy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbd7f5f7-5da3-47f6-aca8-3ae62332fca2) - [Video: Pre-activity stretches are essential to prepare the body for a workout. Our athletes perform dynamic stretches to warm up their muscles and increase blood flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dceabdbe-1b63-4094-b176-f44ec9e9d729) - [Video: Backbone relaxation is a key part of our recovery process. This partner stretch helps to release tension in the back muscles and improve flexibility after a tough workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ab54f93-b38f-4f14-a383-d84410085d56) - [Video: We create risers. Our core strengthening and conditioning programs are designed to make athletes physically and mentally fit for any sport, from cricket to kabaddi.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff91acee-ce3e-4191-bc25-2991d2bd8656) - [Video: A group of athletes performs side planks and other core exercises. A strong core is the foundation of all athletic movements, providing stability and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4a1d4e1-7c37-4b97-99fb-85a5d7cf8c69) - [Video: Our fitness batch in action at the Ramsheth Thakur International Sports Complex. We offer comprehensive fitness training for adults looking to improve their health and wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bb0e0de-34da-47c1-9d2d-49d55de92b3b) - [Video: Fitness training includes a variety of stretches to improve flexibility and prevent pain. Here, I guide an athlete through hamstring and lower back stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5b0f650-17cb-4c80-a19d-ee2c022d275e) - [Video: A strengthening and long lap session on the beach. This combination of resistance and endurance training builds incredible physical and mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60e847ee-0803-4aa4-8b59-40d229731435) ## About Strength, Agility & Conditioning Conditioning isn't just about repetition; it's about movement efficiency. Whether you are prepping for a 1600m run or explosive Kabaddi moves, we focus on ground mechanics—using agility ladders, cone drills, and sand training to build stabilizer muscles that a gym bench simply cannot hit. If you are struggling with recurring injuries or hit a plateau in your speed, this is the corrective work that changes your baseline. Our conditioning program is designed for athletes who need more than just general fitness. We bridge the gap between basic exercise and elite athletic performance. ### Why Our Approach Works We don't rely on one surface. By rotating training between the Sector 8 mud ground, the Ramsheth Thakur synthetic track, and local beach terrain, we force your body to adapt to different resistances. Beach training improves ankle stability and leg strength, while synthetic track sessions focus on the high-velocity movements needed for sprint starts and jumps. ### Core Areas We Develop: * **Explosive Power:** Using medicine ball throws and plyometrics to improve your force production. * **Agility & Footwork:** Developing quick, efficient movement patterns to change direction without losing speed. * **Injury Resilience:** Strengthening the tendons and supporting muscles around your knees and ankles to prevent the typical 'track injuries' like shin splints. * **Conditioning:** Increasing your VO2 max and lactate threshold so you can maintain intensity longer. This isn't a passive class. As an NS-NIS coach, I demand attention to detail. Every ladder drill has a purpose, and every medicine ball session is timed. If you're serious about your sport, stop practicing and start training with intention. Aata nahi tar punha kadhi nahi. ## About Risers Academy I am Prashant Patil, and I’ve spent my career competing at the international level. Now, I lead Risers Academy, where I use my NS-NIS certification to train athletes who are serious about their goals. I don't believe in shortcuts, just consistent effort and proper technique. [See all of Risers Academy's services](https://mytribe.in/risers.academy) ## More from Track & Field Coaching by Risers Academy - [Featured](https://mytribe.in/risers.academy/track-field-coaching/featured) - [Police & Army Recruitment Training](https://mytribe.in/risers.academy/track-field-coaching/police-army-recruitment-training) - [Young Athletes Program (Ages 4-14)](https://mytribe.in/risers.academy/track-field-coaching/young-athletes-program-ages-4-14) - [Competitive Track & Field: Sprints & Hurdles](https://mytribe.in/risers.academy/track-field-coaching/competitive-track-field-sprints-hurdles) - [Competitive Track & Field: Jumping Events](https://mytribe.in/risers.academy/track-field-coaching/competitive-track-field-jumping-events) - [Competitive Track & Field: Throwing Events](https://mytribe.in/risers.academy/track-field-coaching/competitive-track-field-throwing-events) - [Our Champions: Results & Recognition](https://mytribe.in/risers.academy/track-field-coaching/our-champions-results-recognition) - [Meet the Coach & Our Philosophy](https://mytribe.in/risers.academy/track-field-coaching/meet-the-coach-our-philosophy) - [Additional Work](https://mytribe.in/risers.academy/track-field-coaching/additional-work) ## More services by Risers Academy - [Sports Performance & Rehabilitation](https://mytribe.in/risers.academy/sports-performance-rehabilitation) - [Kabaddi & Kho-Kho Coaching](https://mytribe.in/risers.academy/kabaddi-kho-kho-coaching) - [Police & Armed Forces Recruitment Training](https://mytribe.in/risers.academy/police-armed-forces-recruitment-training) ## Similar work from other experts - [Strength and Conditioning for Athletic Performance](https://mytribe.in/pro_athletes_mg/athletics-track-field-coaching/building-power-strength-conditioning) by Pro Athletes Academy · Athletics (Track & Field) Coaching · Coaching at 4 sports centers across Mumbai and the wider Metropolitan Area - [Strength and Power Conditioning Coaching](https://mytribe.in/sadashivathcoach/track-and-field-training/strength-power-conditioning) by Sadashiv Pandey · Track and Field Training · In-person training across the Mumbai Metropolitan Area - [Functional & Athletic Training for Peak Performance](https://mytribe.in/flowwithnandan/personal-fitness-training/functional-athletic-training) by Nandan Singh · Personal Fitness Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka - [Scientific Strength and Power Training for Athletes](https://mytribe.in/dssa_india/track-field-training/strength-power-development) by DSSA · Track & Field Training · Online sessions and training at 2 locations in Andheri East, Mumbai - [Strength & Agility Training](https://mytribe.in/predominatemmafitness/specialty-group-programs/strength-agility-training) by Predominate MMA Fitness · Specialty Group Programs · At studio in Vile Parle East, Mumbai - [Peak Performance: Hockey Fitness & Conditioning](https://mytribe.in/hockeynavimumbai/specialized-hockey-training/peak-performance-fitness-conditioning) by Hockey Navi Mumbai · Specialized Hockey Training · Training across Navi Mumbai; Sessions at Belapur, Kharghar, Sanpada & Kalamboli ## Book To book Risers Academy, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I%20am%20interested%20in%20joining%20the%20Strength%2C%20Agility%20%26%20Conditioning%20program%20at%20Risers%20Academy.%20Can%20I%20book%20a%20trial%20session%3F)