Sport Performance
Our sport performance programs are structured towards young athletes between ages 11-16 who are new and young to the training scene. These sessions focus on weight training fundamentals by teaching proper body mechanics and exposing them to multi-directional patterns. Our coaches put a big emphasis on the quality of movement rather than quantity, we want to ensure appropriate habits are being shaped leading to their high-performance careers.
​
Current Training Times
​
Monday-Friday: 10:30am - 2pm - 3:30pm - 4:30pm
​
Saturday
8:30am
​
​
These plans are flexible to use, so if you need to change times through the weeks then that option is available.
Sport Performance Training Training Sample
1
Weight Room Session Sample
- Activation
- Mobility
​
Power series
A1) Box jump x 5
A2) MB lateral toss x 5/5
​
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
​
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
​
2
Speed Session Sample
- Dynamic warm-up
- Mobility
- Cone reaction game
​
Wall Knee Drives x 5/5
A-march x 15 meters
Lateral A-march x 15 meters each
​
Hurdle Jump series x 3
​
Linear emphasis
Sled marches x 20 meters
Half kneeling starts x 2/2
​
Lateral emphasis
Banded partner shuffles x 2/2
Shuffle - shuffle sprint x 2/2
​
Change of direction
Square Drill x 2/2
​
Conditioning
Shuttle Runs 3 x 5
​
High Performance
Our high performance programs are structured towards athletes who already have a solid foundation in weight training and speed mechanics and are looking to take their competitive career a step further. These sessions will have more advance methods of programming to fine tune their skills for their sport and prepare them for high level competitions. These sessions provide both weight room and speed development sessions to optimize the athlete.
​
This plan is at a fixed time to create consistent habits and to develop proper progression through the program.
High Performance Training Training Sample
1
Weight Room Session Sample
- Activation
- Mobility
​
Power series
A1) Hexbar jump squat x 5
​
Lower body strength/power
B1) RFE split squat x 6/6
B2) RFE Single leg jumps x 5/5
​
Full body strength
C1) DB Single leg romanian deadlift x 8/8
C2) DB Alternating bench press 8/8
​
Auxiliary Strength
D1) I-Y-T x 8/8/8
D2) Sliding disc hip circles x 10/10
​
2
Speed Session Sample
- Dynamic warm-up
- Mobility
- Partner Tennis ball reaction
​
A-Skip x 15 meters
Lateral A-Skip x 15 meters
Boom booms x 15 meters
​
Hurdle Jump series x 3
​
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
​
Lateral emphasis
Banded partner shuffles x 2/2
Sled crossovers x 15 meters x 2/2
Shuffle - shuffle sprint x 2/2
​
Change of direction
Cone reaction drill x 4 sets
​
Conditioning
Sled Sprint EMOM x 10 minutes
​