Sport Performance
Our youth sport performance training program is designed to enhance the athletic abilities and overall performance of young athletes. These programs focus on developing essential physical skills while ensuring that participants maintain a safe and enjoyable training environment. Some of the key areas we focus on are;
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- Mobility/flexibility
- Strength and power development
- Speed / agility / conditioning
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A well-rounded youth sport performance training program not only aims to improve athletic performance but also instills a lifelong appreciation for fitness, teamwork, and healthy competition. It fosters a positive environment where young athletes can thrive both in their sports and personal development.
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Current Training Times
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Monday-Friday: 3:30pm - 4:30pm
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Saturday
8:30am
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These plans are flexible to use, so if you need to change times through the weeks then that option is available.
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Sport Performance Training Training Sample
1
Weight Room Session
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Activation
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Mobility
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Power Series
A1) Box jump x 5
A2) MB lateral toss x 5/5
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Full Body Strength
B1) DB Goblet split squat x 8/8
B2) DB 1 arm row x 8/8
B3) Weighted plank x 30 seconds
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Full Body Strength
C1) DB Single leg glute bridge x 10/10
C2) DB Alternating bench press 10/10
C3) Banded pallof hold x 30 seconds
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2
High Performance Training Training Sample
1
Weight Room Session Sample
- Activation
- Mobility
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Power series
A1) Hexbar jump squat x 5
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Lower body strength/power
B1) RFE split squat x 6/6
B2) RFE Single leg jumps x 5/5
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Full body strength
C1) DB Single leg romanian deadlift x 8/8
C2) DB Alternating bench press 8/8
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Auxiliary Strength
D1) I-Y-T x 8/8/8
D2) Sliding disc hip circles x 10/10
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2
Speed Session Sample
- Dynamic warm-up
- Mobility
- Partner Tennis ball reaction
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A-Skip x 15 meters
Lateral A-Skip x 15 meters
Boom booms x 15 meters
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Hurdle Jump series x 3
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Linear emphasis
Band resisted Marches x 15 meters
Band resisted skips x 15 meters
Band resisted sprints x 15 meters
Push-up starts x 4
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Lateral emphasis
Banded partner shuffles x 2/2
Sled crossovers x 15 meters x 2/2
Shuffle - shuffle sprint x 2/2
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Change of direction
Cone reaction drill x 4 sets
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Conditioning
Sled Sprint EMOM x 10 minutes
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