WINTER 2023 Schedule

Updated on 1/6/23

 HOW THE SCHEDULE WORKS

High School Sessions

All HS Group Sessions are 75 minutes in duration and will typically include multiple coaches at a session to allow for a 10:1 coach/athlete ratio.

Saturday Linear Speed and "Make Up" sessions are built in that allows athletes to make up a "missed" session during any given week., providing consistency and flexibility in the program. Unlike many of our competitors that lock you into a rigid schedule, we can allow the flexibility for our athletes to vary their schedule week to week, month to month, to accommodate changing schedules (practice or other obligations). This flexibility is key for parents and athletes! So you have 6 days to get all of your sessions completed

We also include "supplemental" sessions throughout the year that are built into the membership at no additional charge that allow athletes to come to the gym on additional days to work specifically on other key physical attributes that can help them maximize their goals. (e.g. conditioning only sessions or running form).

This is what separates us from other gyms, we are able to customize programs to the individual within a group session.

YOUTH SESSIONS (9 to 12 year olds)

Our youth sessions are the perfect combination of balance, speed/agility training, and age appropriate strength and metabolic conditioning. The rate limiting factor for all athletes in maximizing their speed is relative body strength. Athletes that can improve this attribute prior to HS will have a clear advantage in maximizing their athleticism.  

 SUPPLEMENTAL SESSIONS

Cardio Conditioning: These sessions are to ensure you are in shape for your upcoming season. The backbone of this class is shuttle runs of varying distance and time requirements. Similar to a game situation, the class is interval based opposed to a low intensity one speed jog. Recommended for all soccer, lacrosse, field hockey, basketball, and football athletes, as well as college athletes that need to prepare for their conditioning tests! 

Hip/Ankle Mobility and Arm/Shoulder Care: Ideal for baseball, volleyball, and all athletes looking to improve their joint mobility. This class focuses on dynamic exercises to ensure proper movement patterns and help athletes stray away from dysfunctional patterns.

Metabolic Bootcamp: Athletes will perform a high-intensity body weight training circut that includes sleds and ropes with the goal to keep the heart rate up. The workout also includes plenty of core focused work, another great way to add to your condintioning!

Saturday Linear Speed: Coaches will teach athletes how to improve sprint times by having efficient sprinting form with an emphasis on the start. It is also an opportunity to run on our 60 yard outdoor turf track to work on other sprinting mechanics like top speed. Perfect for athletes preparing for a timed sprint, such as a 60yd dash for a baseball showcase or a 40yd dash for a football combine.

Fast Feet/Agility: This class is great for athletes that need additional help working on their reactivity and footwork. Fast feet drills perfectly supplement our other sessions and is great for lower leg strength development.