winter break strength & speed camp

WEEK 1: DECEMBER 19 - 23

WEEK 2: DECEMBER 26 - 30

WEEK 3: JANUARY 2 - 6

 

Camp sessions are Monday, Tuesday, Thursday and Friday from 12 pm to 1 pm. *Register for 1 or 2 weeks

Open to athletes ages 12+.

These comprehensive sessions will help develop your speed, strength and confidence, giving you the skills to excel both on and off the field.

CAMP INCLUDES:

week 1: speed and foundation

Monday Dec 19:

  • Warm up - muscle activation

  • Fundamentals of speed mechanics - intro to plyos

  • Iso/uni lateral functional leg exercises

  • Core work

  • Cool down/stretch

 

Tuesday Dec 20:

  • Warm up - muscle activation

  • Fundamentals of speed drills - intro to agility starts

  • Basic leg strength exercises

  • Core work

  • Cool down/stretch

 

Thursday Dec 22:

  • Warm up

  • Fundamentals of speed exercises

  • Intro to acceleration

  • Exercises for speed development

  • Hip flexor activation

  • Cool down/stretch

 

Friday Dec 23:

  • Pool workout (in Carle Health & Fitness Center warm water therapy pool)

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week 2: acceleration and power

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Monday Dec 26:

  • Warm up - muscle activation

  • Basics of speed mechanics - utilizing plyos

  • Intro to rate of force production

  • Core work

  • Cool down/stretch

Tuesday Dec 27:

  • Warm up - muscle activation

  • Technical speed drills - starts - change of direction

  • Dynamic leg strength exercises

  • Core work

  • Cool down/stretch

Thursday Dec 29:

  • Warm up

  • Application of speed and acceleration - exercises

  • Hip flexor pliability

  • Injury prevention for sprinting

  • Cool downstretch

 

Friday Dec 30:

  • Pool workout (in Carle Health & Fitness Center warm water therapy pool)

week 3: top speed and force production

Monday Jan 02:

  • Warm up - muscle activation

  • Advanced speed mechanics - dynamic/reactive plyos

  • Maximizing force production - core

  • Cool down/stretch

Tuesday Jan 03:

  • Warm up - muscle activation

  • Advanced speed drills - top speed - multi-directional speed

  • Advanced leg strength exercises

  • Core work

  • Cool down/stretch

Thursday Jan 05:

  • Warm up

  • Comprehensive speed exercises - resisted speed/acceleration drills

  • Exercises for speed development

  • Hip flexor pliability

  • Injury prevention for sprinting

  • Cool down/stretch

Friday Jan 06:

  • Pool workout (in Carle Health & Fitness Center warm water therapy pool)

CAMP DATES

WEEK 1: DECEMBER 19 - 23

WEEK 2: DECEMBER 26 - 30

WEEK 3: JANUARY 2 - 6

 

Sessions are Monday, Tuesday, Thursday and Friday from 12 pm to 1 pm.

1 Week - $39

2 Weeks - $69