Speed, agility and quickness programs

•  Every session starts with a warm up and ends with a stretch routine
  that can also be used before each practice or game.

• Training programs are 90 minutes in length.

• The first 60 minutes focus on speed, agility and conditioning

• The last 30 minutes we have the athletes in the weight room improve their strength 

Drills and exercises will vary depending upon the program’s focus. Some examples are;

• Ladder drills to focus on quick feet drills

• Explosive exercises

• Reaction drills

• Hurdles to teach proper knee drive and running mechanics

• Resistance running to work proper running mechanics (knees high, balls of feet, good arm swing)
• Running 25 yard sprints with medicine balls or resistance cords

• Balance exercises

• Cone drills to focus on change of direction skills

• Abdominal workout

• Conditioning drills to help them last a whole game without losing a step 

Strength/Weight Training program

Ages 14 and older consists of a weightroom workout. This portion of the program is about teaching proper lifting techniques. Athletes are taught a tailored workout that will improve their overall strength. This workout will also focus on strengthening muscles that help prevent injuries in the future.

Ages 9-13 consists of a body-weight strength exercises, focused on balance and body awareness. As the athlete progresses, resistance bands, and medicine balls are incorporated into the routine to build strength. Once the athlete has gained some core strength then they will be introduced proper lifting techniques with light Dumbbells.