OUR HIGH SCHOOL & COLLEGE ATHLETES
ATHLETIC STRENGTH
Summer Athletic Strength Program
Attend up to three (2hr) sessions a week, with two group sessions held daily (class size dependent)
Recommended Gear: Cleats and Weight Lifting Gloves
Evenings
Mon, Wed, Thu
June 14th – July 27th
Held at Camp Oakdale Pavilion
$195 for Summer (Second Sibling $65)
Open Only to High School, Collegiate Athletes, & Program Alumni
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 18th
$65 As Stand-Alone 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, or AS AN ADD-ON OPTION
If Combined Strength & Conditioning Program, Total Cost of the Summer Package: $235 first child, $115 sibling
BASE ENDURANCE
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.
