Strength and Conditioning Clinics

Sports Specific Strength & Conditioning Clinics

Sundays Mornings 
Recommended for ages 11 to 14 year olds
Capped at 6 kids per session
Cost: $20 per session for 5 weeks 1.5 hours                           

Individual and small group training sessions are available as well, please contact the trainer directly for pricing and scheduling availability.

Sample Schedule of Training Session

Warm-Up – 15 minutes (Each exercise is to be completed 1 time down and back unless noted otherwise)
1) Jog- 5 repetitions with increasing intensity each time
2) High Knee Run
3) Knee Pull to forward lunge
4) Butt Kick
5) Reach Run
6) Hamstring Kicks
7) Jog
8) Linear Skips
9) Lateral Skips
10) Explosive Shuffle
11) Caricoa
12) Sprint- 3 repetitions

Foam Roll – Roll each listed area of the body 10 times for the length of the muscle, slowly and controlled!
1) Quads
2) Glutes (Butt)
3) Hamstrings
4) Lower Back
5) Upper Back

Movement Preparation – 15-20 minutes
1) Wall Pelvic Tilt Drill- 3 x 8
2) Knee Drive Drill- 3 x 10 each
3) Band walks- 3 x 10 each direction
4) Explosive Single Leg Bridge- 3 x 8 each leg

Speed and Quickness – 10-15 minutes
1) Depth Jump (Start low) – 3 x 5 each leg
2) Double Leg hops (Linear and Lateral) 3 x 8 each
3) Band Resisted Sprints 3 x 3 trips down and back
4) Cone Weaving 3 x 3 trips down and back

Game 1 – Jump to the beat. Perform each footwork drill to the music. Once the music is stopped, each athlete must stop the movement. If the movement is continued, that athlete is out.

1) 2 feet forward/back
2) 2 feet side to side
3) 1 foot forward/back
4) Over/unders

Strength

1) Scap Push Ups – 3 x 5
2) Med Ball Resisted Front Squat – 3 x 10
3) Front Planks- 30 second holds

1) Med Ball Front Squat to Press – 3 x 8
2) DB Lateral Pistol Squats – 3 x 6 each
3) Alt. Shoulder Touches – 3 x 10 touches each

1) Band Resisted Power Row – 3 x 10
2) DB Walking Lunges – 3 x 8 each leg
3) Wall Slides (Upper Back) – 3 x 8 (3 points of contact- Scaps, wrists, hands)

Game 2 – Ball Tracking Drill
Focus – Speed/Coordination