Athlete Youth Training

“A house built on granite and strong foundations, not even the onslaught of pouring rain, gushing torrents and strong winds will be able to pull down.”

--Haile Selassie

A building or structure of any size or significance is doomed without a solid foundation.

Developing an athlete works in much the same way. Building the foundation for the type of athlete can begin at a very young age. The alignment of the body and the way it moves can be influenced positively or negatively by a multitude of factors. The long-term health and durability of the body can also be influenced positively or negatively by many of these same factors.

An understanding of biomechanics, physiological factors and appropriate training progressions are critical when deploying a training program to a young, developmental athlete. Also, not all kids develop at the same pace. Our model for athletic development can be broken down into four phases or buckets.

Phase 1 Movement:

Creative Play and Discovery

Minimum age is 6 years old

FULL PAYMENT
MONTHLY

FROSH

$ 30 Full Payment
  • 1 Session

FROSH

$ 375 Full Payment - save money
  • 14 Sessions

FROSH

$ 30 Full Payment
  • 1 Session

FROSH

$ 150 3 monthly installments
  • 14 Sessions

This is the time to develop basic movement skills, coordination, balance and strong structures (muscle & bones). Structure or specificity should be very limited during this phase. Youth should be free to explore movement and different activities. You will find many professional performance coaches using the term “animal movements” and building workouts around these types of movements with elite athletes due to the brain and nervous system coordination / synchronization that can be achieved.

If the top-flight athlete can benefit from movement without rules or restrictions then certainly youth, whose brains experience an astonishing amount of growth and development during this phase will gain an immense benefit from it. In fact, we would argue that many of the very athletic 9-12 yr. old athletes that are seen, are a result of this phase 1 movement period and the large amount of brain & nervous system development that occurred.

Plus 2 frosh are between the ages of 6 and 7.

Phase 2 Movement:

Prime the Pump

Typically, between ages 8-11

FULL PAYMENT
MONTHLY

SOPH​

$ 30 Full Payment
  • 1 Session

SOPH​

$ 375 Full Payment
  • 14 Sessions

SOPH​

$ 625 Full Payment
  • 26 Sessions

SOPH​

$ 30 Full Payment
  • 1 Session

SOPH​

$ 150 3 monthly installments
  • 14 Sessions

SOPH​

$ 225 3 monthly installments
  • 26 Sessions

Multiple sports and activities are encouraged. Specialization in one sport during this critical stage can lead to a decline in athletic ability and in increase in likelihood of overuse injuries and burnout. During this period speed, agility, balance, power and aptitude for sports are nurtured. Training becomes a bit more structured, and the goal is to start gaining proficiency in technique, movement patterns, functional and core strength. Workouts are still relatively short during this phase.

Mobility and good motor movement patterns must be established during this time period. Otherwise correcting them in the phases that follow becomes increasingly more difficult and requires more time spent in doing so.

Plus 2 Soph are typically between the ages of 8 and 11.

Phase 3 Movement:

Skill Development / Structured Strength Training

Typically, between ages 12-15

FULL PAYMENT
MONTHLY

UPPER CLASS 1

$ 30 Full Payment
  • 1 Session

UPPER CLASS 1

$ 375 Full Payment
  • 14 Sessions

UPPER CLASS 1

$ 625 Full Payment
  • 26 Sessions

UPPER CLASS 1

$ 30 Full Payment
  • 1 Session

UPPER CLASS 1

$ 150 3 monthly installments
  • 14 Sessions

UPPER CLASS 1

$ 225 3 monthly installments
  • 26 Sessions

During this phase, strength, explosive speed and power are a result of a good functional strength program and continued increase in competitive sports play. The motor coordination, agility and basic strength that were acquired in phases 1 and 2 will enhance the results that can be acheived during this phase where hormonal influence will start to be expressed. During this stage of development, athletes will become bigger and changes in muscle mass can be attained. How much varies but larger amounts of force, size and muscle activity are key indicators of maturation. Deficiencies in strength and force production capabilities during this stage will limit desirable outcomes in running speed abilities and must be addressed through proper training and programming.

Training is structured and specific to sport skill and movement patterns required however, it is still recommended not to focus on just one sport. Many top collegiate and professional athletes still played multiple sports during this phase of their development. Time off from structured sport play, competition and training is highly recommended to avoid overuse injuries and mental burnout.

Plus 2 University upper class 1 are typically between the ages of 12 and 15.

Phase 4 Movement

Build / Maximize – Pour Gasoline on the Fire

Typically, between ages 16-19

FULL PAYMENT
MONTHLY

UPPER CLASS 2

$ 30 Full Payment
  • 1 Session

UPPER CLASS 2

$ 375 Full Payment
  • 14 Sessions

UPPER CLASS 2

$ 625 Full Payment
  • 26 Sessions

UPPER CLASS 2

$ 30 Full Payment
  • 1 Session

UPPER CLASS 2

$ 150 3 monthly installments
  • 14 Sessions

UPPER CLASS 2

$ 225 3 monthly installments
  • 26 Sessions

At this age and level, training becomes more serious and the development of team skill, individual skills and explosive speed, power and quality of movement are critical for success in competitive sports. While not absolute or required, sport specialization usually occurs during this stage.

Training intensity, complexity and program design variables are the key to continuing to develop in this phase. The window of adaptation starts to shrink considerably during this time and the magnitude of gains and improvements are accomplished in smaller increments even with long periods of committed and consistent training.

Plus 2 university upper class 2 are typically between the ages of 14 and 18.

SCHEDULE

  • Frosh / Sophmore
  • Upper Class 1&2

School Schedule (8/16/21 - - 6/1/22)

(Subject to change - please check here often for updates)

MondayTuesdayWednesdayThursdayFridaySaturdaySunday

4:00 pm

5:15 pm

4:00 pm

5:15 pm

4:00 pm

10.00 am

10:30 am

5:15 pm

6:30 pm

5:15 pm

6:30 pm

5:15 pm

12:00 pm

6:30 pm


6:30 pm


School Schedule (8/16/21 - - 6/1/22)

(Subject to change - please check here often for updates)

MondayTuesdayWednesdayThursdayFridaySaturdaySunday

4:00 pm

5:15 pm

4:00 pm

5:15 pm

4:00 pm

10:00 am

9:00 am

5:15 pm

6:30 pm

5:15 pm

6:30 pm

5:15 pm


10:30 am

6:30 pm


6:30 pm



12:00 pm

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