# Firefly Performance

> Golf Performance & Physical Therapy | St. Augustine, FL


## Posts

- [7 More Inches of Jump and a Faster Sprint at 15](https://firefly-performance.com/7-more-inches-of-jump-and-a-faster-sprint-at-15/): A 13 year old basketball player trained with us for two years. His 10 yard sprint fell from 1.86 to 1.65 seconds and his approach jump rose from 18.6 to 26.2 inches, with almost no plyometric work. The jumps came from the strength underneath them.
- [18 Pounds of Muscle and 14 MPH in Fourteen Months](https://firefly-performance.com/18-pounds-of-muscle-and-14-mph-in-fourteen-months/): The golfer who needed to get bigger. Fourteen months of strength work, every measure up, and he left for college golf with driver up to 120 mph.
- [108 to 120 MPH With Almost No Speed Training](https://firefly-performance.com/108-to-120-mph-with-almost-no-speed-training/): How a junior golfer added 12 mph of clubhead speed, lost 47 pounds, and left for a D1 program. The speed was never the target. It was the byproduct.
- [Golf Fitness for Junior Golfers: What Parents Should Know](https://firefly-performance.com/golf-fitness-for-junior-golfers-what-parents-should-know/): Is lifting safe for a 13 year old? Is speed training a good idea? Honest answers to the questions parents actually ask us.
- [Why You Are Losing Distance After 40](https://firefly-performance.com/why-you-are-losing-distance-after-40/): It is not just age. The distance loss most golfers feel in their forties and fifties comes from a few specific things, and most of them are trainable.
- [Symmetry: Does Your Left Look Like Your Right?](https://firefly-performance.com/symmetry-does-your-left-look-like-your-right/): Golf is a one direction sport played by a two sided body. Here is what we do about that.
- [Mobility: Can You Get There?](https://firefly-performance.com/mobility-can-you-get-there/): Joint by joint, from your neck to your big toe. If your body cannot reach the position, no amount of instruction will fix it.
- [Stability: Control When Things Change](https://firefly-performance.com/stability-control-when-things-change/): You can be strong and powerful and still leak energy. Stability is whether you can control what you produce.
- [Strength: The Engine Behind the Speed](https://firefly-performance.com/strength-the-engine-behind-the-speed/): Power is the output. Strength is one of the two inputs that creates it. Here is how we measure it.
- [Power: Where Clubhead Speed Is Born](https://firefly-performance.com/power-where-clubhead-speed-is-born/): Almost every golfer wants more speed. Here is how we find out where yours comes from and where it leaks.
- [Every Spoke Has Its Own Chart](https://firefly-performance.com/every-spoke-has-its-own-chart/): The Functional Profile is just the surface. Each spoke opens into its own radar and each one is a deep dive at Firefly.
- [The Functional Profile: Golf Stats for Your Body](https://firefly-performance.com/the-functional-profile-golf-stats-for-your-body/): We test every physical quality that matters for golf and compare it to the field. Just like strokes gained, but for the athlete swinging the club.
- [The CARS Framework: The System Behind Firefly Performance](https://firefly-performance.com/the-cars-framework-the-system-behind-firefly-performance/): An athlete is not a stack of separate parts. The CARS framework (Complex, Adaptable, Responsive, System) is how we watch, adjust, and train the whole system.

## Pages

- [Golf Fitness in St. Augustine](https://firefly-performance.com/golf-fitness-st-augustine/): Golf fitness and physical therapy in St. Augustine, FL, near World Golf Village. We test your body, find what is actually holding you back, and train it. Juniors, competitive amateurs and golfers over 40.
- [Blog](https://firefly-performance.com/blog/): Golf Fitness Insights from St.
- [Contact](https://firefly-performance.com/contact/)
- [Services](https://firefly-performance.com/services/): Full-circle strength and conditioning to optimize your body for your golf swing.
- [About](https://firefly-performance.com/about/): At Firefly Performance, we go beyond traditional training to focus on the unique demands of the golf swing. Based in St.
- [Home](https://firefly-performance.com/): Personalized Training. Real Results.Every program begins with a full assessment and is built for your needs, your goals, and your pace.

## Optional

- [Agent (MCP protocol)](websites-agents.hostinger.com/firefly-performance.com/mcp)

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