Our Program

To be at the top of their game ALL athletes to excel in Strength, Power, Speed, and Agility.

 

Our strength and conditioning program focuses on the key elements athletes need to be champions

 

This program is for athletes in hockey, baseball, lacrosse, soccer, basketball, ringette, gymnastics and some of the more uncommon sports.

 

Strength

Strength is essential for maintaining proper positioning, injury prevention, absorbing impact, batting, shooting, body checking, and withstanding physical play. Strength is the foundation of most other areas of fitness. 

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If you want a bullet-proof athlete they need strength.

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• Progressive overload: Gradually increasing weights, reps, or intensity over time to continually challenge muscles and build strength.

• Functional strength training: Using multi-joint movements, such as kettlebell swings, farmer’s carries, or sled pushes, to improve real-world strength applicable to sport.

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Power

Explosive power is vital for jumping, rebounding, and explosive moves to the basket. It is essential for batting, throwing, and sprinting on the ice, court or field.

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If you want an athlete that is faster off the start and more explosive than their competition they need power.

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• Olympic lifts: Movements like the clean & jerk and snatch build full-body power.

• Plyometrics: Exercises like box jumps, depth jumps, and jump squats improve explosive lower-body strength.

• Medicine ball slams & throws: These exercises develop upper body explosiveness through rapid, high-intensity motions.

• Compound lifts: Squats, deadlifts, bench presses, and rows build overall strength by targeting multiple muscle groups.​​

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Speed

Speed is necessary for running bases and quick fielding reactions. It's essential  for both offensive and defensive play on the ice, field and court. It is Important for quickly transitioning between offense and defense.

 

If you want an athlete to be the one others can't keep up with they need speed.

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• Sprint intervals: Short bursts of high-speed sprints to train acceleration and top-end speed.

• Resisted sprints: Using resistance bands, parachutes, or weighted sleds to add resistance and improve force production.

• Agility drills: Cone drills, ladder drills, and shuttle runs develop quick acceleration, deceleration, and directional speed.​

 

Agility 

​Agility is critical for quick changes of direction, quickly reacting to plays and dodging opponents.

 

If you want an athlete that is unstoppable in their sport they need agility.

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​​​Ages

The Sports Performance Strength and Conditioning (SPSC) Program is for athletes ages 10-16 yrs old. 

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