ATHLETIC DEVELOPMENT PROGRAM

This 10-week program is specially designed to improve overall athletic performance and physical fitness of young athletes through structured training and skill development.

Includes:

• 2 tests (pre- and post-program) using our state-of-the-art sport science technology
• 8-week in-person training sessions

This program is aimed at creating a solid foundation for athletes to excel in their sport. The program highlights the following:

• Fundamental movement patterns
  
• Running mechanics, throwing ability, jumping and landing mechanics
  
• Balance, coordination & proprioception
  

• Strength and Conditioning
  
• Injury prevention
  
• Improve muscular strength and endurance
  
• Emphasis on form and technique
  
• Speed & Agility
  
• Change of direction
  
• Reaction time and quick decision-making skills
  
• Sprint training
  
• Recovery
  
• Sleep
  
• Mobility
  
• Flexibility
  
• Sport-specific drills and training
  

workshops

Join our Running Workshop Series designed to enhance your performance and endurance! This engaging series delves into essential topics for runners at every level. Gain insights into injury prevention strategies, effective strength training techniques, speed drills to improve performance, and optimal recovery methods.

Whether you're an experienced marathoner or a beginner looking to increase stamina, this workshop provides practical knowledge and actionable techniques to elevate your running. Don't miss out on this opportunity to enhance your running journey and achieve your fitness goals!

Join us for an enlightening and motivating Running Workshop that will empower you to run with greater strength, speed, and resilience against injury.

Whats in it for you?

In this workshop series, you will:

• Learn techniques to prevent common running injuries by focusing on proper form and targeted conditioning exercises.
• Engage in specialized strength training routines designed to boost muscular endurance and power for runners.
• Explore speed training principles, including sprint drills and interval workouts, to enhance race performance and achieve faster times.
• Discover the secrets of effective recovery, incorporating post-run stretches, nutrition advice, and rest strategies to optimize performance and prevent fatigue.

Welcome to Flight School, a dynamic 4-week workshop series designed to enhance your vertical jump and athletic performance! Whether you're a basketball player aiming for that slam dunk or an athlete looking to boost agility and explosiveness, this program is tailored to safely improve your vertical leap.

During Flight School, you'll experience:

• Expert guidance from certified trainers focused on youth athletic development.
• Structured workouts and progress tracking to monitor improvements in your vertical jump.
• A supportive environment that fosters growth and achievement among peers.
• A vertical jump assessment using ForceDecks**

By the end of this workshop series, you'll not only see gains in your vertical jump but also acquire valuable knowledge and skills to elevate your overall athletic performance.

The Program

Week 1: Injury Prevention

Learn the importance of injury prevention specific to vertical jump training. Discover proper warm-up techniques, stretching routines, and mobility exercises to prepare your body for explosive movements without risking injury.

Week 2: Strength Training

Dive into targeted strength training exercises that directly impact your vertical jump. Develop lower body strength while also focusing on core stability to enhance overall power and control.

Week 3: Plyometrics

Unleash your explosive potential with plyometric drills designed to maximize your jump height. Master techniques like depth jumps, box jumps, and bounds that translate directly to increased vertical leap and agility on the court or field.

Week 4: Integration and Performance

Bring it all together in the final week, integrating injury prevention, strength, and plyometrics into a cohesive training regimen. Receive personalized feedback and tips on optimizing your vertical jump technique.

Join us for our Intro to Lifting and Fundamentals drop-in class—an exciting opportunity to delve into the basics of weightlifting in a supportive and educational environment! Whether you're starting from scratch or aiming to refine your lifting technique, this class is designed to empower you with essential knowledge and skills.

Who Should Attend:

This drop-in class is ideal for anyone new to weightlifting or strength training, as well as individuals who want to refresh their knowledge and skills. All fitness levels are welcome—from beginners with no prior lifting experience to those seeking to improve their technique and confidence in the gym.

Benefits of Attending:

• Confidence Building: Gain confidence in performing essential lifting exercises correctly and safely.
  
• Skill Development: Develop a solid foundation of lifting skills that can be applied to various fitness goals.
  
• Education: Learn fundamental principles that will empower you to create and modify your own strength training routines.
  
• Community Support: Connect with like-minded individuals and supportive instructors in a welcoming gym environment.