OUR HIGH SCHOOL & COLLEGE ATHLETES

ATHLETIC STRENGTH

Summer Athletic Strength Program
Attend up to four sessions a week, with two group sessions held daily (class size dependent)
Recommended Gear: Cleats and Weight Lifting Gloves

4:00PM – 6:00PM
5:30PM – 7:30PM
Mon, Tue, Wed, Thu, Sat, Sun
June 26th – August 15th

Held at Montville High Track (Camp Oakdale Pavilion in bad weather)
$175 for Summer (Second Sibling Free)
Open Only to High School and Collegiate Athletes

STRENGTH

Progressive strength program primarily develops core, leg strength, and balance integrating multi-plane movements to improve balance and athletic strength. Routines utilize body weight, SPRI (c) Kettlebell, SPRI (c) Medicine Balls, Elastic Bands, Rogue (c) Barbell, Rogue (c) Trap Deadlift, Balance Discs, BOSU (c). Example of a progressive Glute Maximus Development: Time Hip Bridge, Hip Bridge with Adductor Squeeze, Single Leg Hip Bridge, and Balanced Hip Bridge with BOSU (c)

SPEED

Once the athlete has developed the leg strength and balance, a progressive plyometric program is implemented to improve top end speed and spring (horizontal and vertical jump).  LEAP-Coaching Plyometric Program first takes the athlete through early elastic strength development phase with line hops, jump rope, and hurdle hops.  With improvement, the athlete will graduate to a box jump exercise routine.  Progress is measured through 50 meter max sprint test, where times are measured to the .01 second with Freelap Timing(c), as well as tracking vertical box jump height.

AGILITY

LEAP-Coaching knows that agility is a developed skill, where repeating movements develop the neuromuscular system ability to do it quicker with time.  Athletes progress from simple to more complex throughout the program.  Depending on capabilities, the athlete may start with the walking the least complex ladder and cone drills. With repetition, the drills add levels of complexity and speed. Near the the end program, agility drills become instinctive, and LEAP-Coaching incorporates distractions (ie: Catching a ball during Ickey Shuffle) further improving athletic focus and performance.

BALANCE

Progressive balance program that improves the neuromuscular responsiveness key to reducing chances of joint injuries while also improving quickness and agility.  Athletes progress from single leg stand holds, to balance routines on a BOSU / Balance Disc while performing strength exercises (resistance band pulls),  passing medicine ball, or even juggling.

TEAM SPORT CONDITIONING

June 14th – August 22nd
$50 Add-On To Athletic Strength Program or $110 Stand-Alone Summer Sports Conditioning Program

On Your Own Road Miles with
In Person Weekly Interval sessions from 7AM – 8AM at Montville High Track

Montville High School Cross-Country Runners Are Not Eligible

SEPARATE PROGRAM FROM STRENGTH PROGRAM, AS EITHER AN ADD-ON OR STAND-ALONE

BASE ENDURANCE

TrainingPeaks Mobile Application Calendar View

Athletes follow a structured and progressive running program customized to their capabilities.  Outlast the competition with late game endurance built on off-season running miles. Program begins with a standard fitness test, the 30-15 Intermediate Fitness Test (IFT), sometimes called the ‘Beep Test’. 9 Week Conditioning Plan is built and adjusted regularly as the athlete’s fitness evolves.  Daily training details are available to the athlete on the TrainingPeaks mobile app where post run interactive feedback is provided. Example of a daily session plan could be 25 minutes run at 10 minutes per mile pace, followed by injury prevention heel walks.

HIGH INTENSITY INTERVAL TRAINING (HIIT)

Tailored interval workouts geared towards developing team sport athletes’ ability to repeatedly sprint on minimal rest and to maintain high intensity effort longer.  Sprint by your competition when they are bent over, hands on knees, gasping for air. Once an adequate base has been built-up (2 – 4 weeks), the HIIT program starts with a baseline time trial used to customize interval targets.  HIIT will merge with the base building program, with 4 – 8 weeks consisting of base running miles and intervals. Intervals will be timed using Freelap Timing System, accurate to 0.01. Athlete’s receive real-time feedback and can track their progress via the MyFreeLap mobile application. Example of a HIIT workout geared towards improving ability to sprint on minimal recovery is 6 to 9 repetitions of 120 meters at maximum sprint with 2 minute walking recovery. Athlete’s legs will be drowning in lactic acid, but as the off-season progresses, the athlete will see performance improvement. At the end of the program, the athlete will measure gains with the 30-15 IFT.

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