SPEED & AGILITY - U9 TO U14:
80% - Linear, Lateral, Multidirectional, Reaction Time
20% - Body Weight Strength
FUNDAMENTAL PERFORMANCE TRAINING CURRICULUM U8 TO U10:
20% - Movement & Coordination (Climb, Hop, Run, Crawl, Jump, Skip, Dodge, Leap, Slide, Gallop, Roll, Walk)
20% - Body Stabilization & Balance (Rolling, Bending, Twisting, Landing)
20% - Object Control (Strike, Dribble, Kick, Throw, Catch)
20% - Speed & Agility (Linear, Lateral, Multidirectional)
20% - Strength (Exercise Technique, Bodyweight, Med Balls, Stability Balls, Resistance Bands)
This program is for the young athlete (ages 6-10) who wants to learn physical education while having fun and improving balance, coordination and new movement skills. The goal is to develop all around athleticism and a lifelong love for movement.
PERFORMANCE TRAINING CURRICULUM - U11 TO U14:
25% - Strength (Exercise Technique, Bodyweight, Dumbbells, Kettlebells, Med Balls, Stability Balls, Resistance Bands)
25% - Speed & Agility (Reaction Time, Linear, Lateral, Multidirectional)
25% - Stability & Balance (Upper Body, Lower Body, Core)
25% - Explosive Power (Plyometric Training)
The foundation taught in this program will aid the crucial growth and development of your
athlete (ages 11-13) . During this program your athlete will master movement skills and coordination, practice speed and agility techniques, and learn the basics of strength exercise.
ADVANCED PERFORMANCE TRAINING - U14 TO U18:
50% - Strength & Power (Dumbbells, Kettlebells, Plyometric, Olympic Lifting)
25% - Speed & Agility (Reaction Time, Resisted Sprinting, Assisted Sprinting, Linear, Lateral, Multidirectional)
25% - Stability, Balance, & Mobility (Upper Body, Lower Body, Core, Body Control, Range of Motion)
This program is tailored for serious athletes (ages 13-18) who want to compete at the highest level. The
training will focus on the mastery of all aspects of athletic development.
GOALIE PERFORMANCE TRAINING
The training will be specific to the athletic needs of a goalkeeper in order to enhance sport performance. This unique program is designed to improve multidirectional speed, footspeed and reaction time, explosive power, and functional strength. The aim is to help the athlete feel stronger, faster, and more powerful than the competition. It is a 60 minute program that provides instruction in proper stretching and warm up protocols, injury prevention and rehabilitation, and movement training.
HIGH SCHOOL PREP STRENGTH AND CONDITIONING
The high school summer strength and conditioning program is designed to enhance the athletic performance of the young athlete. This program will focus on strengthening key areas of the body that will result in better sports performance and a reduction in injury. The program design will be sport-specific and based on the athletes' needs. We aim to help the high school athlete feel stronger, faster, and more powerful than the competition.