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Open to Grades 4 - 12

Off-Season training is intended to develop a well rounded athlete, prepared to go into their season ready to compete at their highest level. The student athletes serious about being integral players on the team, performing better and/or competing at a higher levels are putting in some serious training time outside of the skills of their sport(s). 

These days it is essential to train in the off-season to prepare the body for the intensity of competition.  To have more control of one's body, to be able to execute moves with more precision, one must have strength from the inside out.  He or she must also be able to perform over and over again without getting fatigued.  We train our athletes to improve their flexibility, balance, core strength, muscular and cardiovascular strength and endurance, speed, change of direction, agility and power in the off-season!  

We highly suggest committing to attending 4 days per week to get the most out of the training plan.

 

A proper off-season plan is systematic and progressive in nature; training doesn't begin the month prior to the season, it is many months in the making.  Our athletes don't spend their season trying to get in shape, they are in great shape, confident, and ready to out-perform their competition and fine tune the skills of their sport.

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Run Faster

Get Stronger

Move Quicker

More Confident

The training a student does in the off-season follows a system of structure and progression, with the overall goal of building a solid endurance base, a stronger body from the inside-out; capable of moving quickly, efficiently and effectively in all directions.

PHASE 1

6 weeks
10/18-11/24

Foundations

STRENGTH & CONDITIONING
SPEED, AGILITY, REACTION

We suggest committing to 4days/week to get the most out of off-season training.

First we set the foundation; prepping muscles, tendons, ligaments, correcting any weakness/tightness, imbalances, that may have been causing aches, pains and potential injuries.

Focus on proprioception, muscular stabilization, endurance, flexibility, and balance

This is a time for more volume and lower intensity. We will be focusing on building cardiovascular-aerobic, endurance; cross conditioning; running, cycling, and rowing. 

We also work on speed & agility mechanics, as well as deep core strength endurance.

PHASE 2

6 weeks
12/6 - 1/21

Specific Prep Period

STRENGTH & CONDITIONING
SPEED, AGILITY, REACTION

We suggest committing to 4days/week to get the most out of off-season training.

This is the Specific Prep Period, where we will build more muscular strength and stamina. In this phase, we adjust the exercises, repetitions, number of sets, amount of rest and intensity to create a stronger athlete. We will be building on to the stabilization, endurance and flexibility we built in the previous period.

This is the Specific Prep Period, a time for volume and increasing intensity. We will be transitioning into anaerobic and aerobic endurance, utilizing more intervals and adjusting the rest periods between action:rest.

Speed & agility mechanics are now challenged in more intense drills and combinations.

PHASE 3

6 weeks
1/31 - 3/11

Pre-COmpetitive Period

STRENGTH & CONDITIONING
SPEED, AGILITY, REACTION

We suggest committing to 4days/week to get the most out of off-season training.

The Pre-Competitive Period. We will add some speed behind the developed strength to create a more powerful athlete. Maximum Strength and Power development in this phase of training by adjusting exercises, repetitions, number of sets, amount of rest and intensity.

the Pre-Competitive Period, more intensity! We will put anaerobic and aerobic endurance into action and develop more power. 

The athlete will be able to stay strong and powerful throughout the duration of the game or practice. High Intensity speed and agility drills and conditioning.