Performance and Wellness

Mission Statement

The Menlo School Performance and Wellness Department is committed to providing our competitive student-athletes the means by which they develop attitude, work ethic, mental toughness, discipline and pride in self and program. 

Menlo School student-athletes are prepared to train consistently, sensibly and systematically over a designed and designated period of time, in a safe and professional environment to prevent injuries and enhance performance.


Each Performance and Wellness professional develops training programs based on physical evaluations
with consideration to factors, such as body composition, flexibility, muscular strength, muscular
endurance and cardiovascular endurance. The Performance and Wellness team is always researching, developing and implementing strategies to give us the cutting edge to achieve peak performance. Each
program is designed for sport-specific training to achieve peak physical performance. Methods used including strength, flexibility, aerobic, anaerobic and plyometric exercises.

Combining Menlo’s coaching philosophy and training principles of training and lifestyle practices, such as optimal nutrition for health and performance and recovery strategies, facilitates a successful athletic career at Menlo School.


The Menlo School Performance and Wellness program is in place to support student-athletes by providing as many services as possible to help them achieve high levels of performance. We believe these high levels of performance can be accomplished by observing these important principles.

1. Flexibility

Flexibility is of great importance to reduce risk of injury. There are two methods that will be used in our training: 1. Dynamic movement: athletic movement through a full range of motion 2. Static movement: reaching to the farthest point and then maintaining or holding that position.

2. Ground-based movements

It is critical for student-athletes to train in the same manner in which they compete. The ability to produce force against the ground determines how fast the athlete will run and how high he/she will jump.
1. Three-dimensional movements. This type of training also translates to the field of play. It is important that athletes be able to stabilize their bodies from front to back and side to side, as well as up and down. This can be accomplished by training with free weights, which helps the athlete develop the synergistic musculature that helps stabilizes the body and prevents injury.
2. Multiple-joint movements. These types of movements during training should match the movements used in competition. Never in sport does an athlete isolate one single joint; thus, in training, there is no need to perform single-joint movements. Multiple joint movements simultaneously train more muscle mass than single joint movement.

3. Acceleration and agility development

Speed is one of the most sought-after qualities in any sport. In a comprehensive strength and conditioning program, it is imperative to focus on acceleration and agility work. Although speed can be developed through proper weight training, a speed program must be individualized for each sport. Most sports rely heavily on the athlete’s ability to change direction and react to a stimulus. Therefore, drills that are both programmed and reactive must be part of an individual program.

We expect our student-athletes to train with great intensity, follow the training program designed for them.

Frequently Asked Questions

Have a question about Menlo’s Performance and Wellness program? Wonder if your child should start training?  Answers to frequently asked questions.

Performance and Wellness staff

  Daniel Hicker, 2022 Daniel Hicker
  Director of Sports Performance



Cole Marmor, Assistant Director of Sports Performance   Cole Marmor
    Assistant Director of Sports Performance




         Raphael Whittingham
        Performance Coach


David Trujillo, 2022

    David Trujillo
    Sports Science/Data Analysis Specialist




The Foster Family Training Center, one of the finest strength and conditioning centers in the Bay Area, opened in 2010 in the Menlo Athletic Center.

Foster Family Training Center features:

  •  Hammer Strength Olympic lifting platforms
  •  Hammer Strength racks
  •  Eleiko Olympic lifting bars
  •  York training bars
  •  York Trap Dead-lifting bars
  •  Eleiko training bumper plates
  •  TRX training systems
  •  Dumbbells, ranging from 5-100 pounds