YOUTH TRAINING PROGRAMS

In Mesa, Arizona

Combined Strength & Speed

(MOST POPULAR)

Our Youth Strength and Conditioning class is designed to elevate young athletes' performance to the next level. With a dynamic two-hour session split into focused segments, athletes will experience a comprehensive training program that enhances strength, power, speed, and agility.

This class is open to youth athletes of all levels who are eager to enhance their athletic abilities. Whether your child is just starting out or has prior athletic experience, our program is designed to challenge and develop each participant.

Operating in the Valley for over 20 years, we are committed to fostering a positive and motivating environment where young athletes can thrive.

FREE SESSION

Strength and Power: In the initial hour of the class, athletes will concentrate on building foundational strength and power. Under the guidance of our experienced coaches, participants will learn proper techniques for strength exercises that are tailored to their age and developmental stage. This structured strength training aims to improve overall athletic performance and prevent injuries.

Speed and Agility: The second hour is dedicated to enhancing speed and agility. Athletes will engage in drills and exercises specifically designed to boost quickness, coordination, and agility—all crucial elements for success in various sports. Our coaches will lead athletes through dynamic movements and specialized training methods aimed at refining their athletic skills.

Schedule
- School Year:
  - Mondays & Wednesdays from 4:30 - 6:30 PM
  - Tuesdays & Thursdays from 4:30 - 6:30 PM
- Summer 2024:
  - Mondays - Thursdays from 8:30-10:30 AM & 4:30-6:30

Key Areas of Focus for Youth Athletes

Lower Body Explosiveness

Lower Back Strength

Shoulder Strength

Upper Back Strength

Lower Body Strength

Core Strength

Functional Strength:

Athletes will delve into foundational exercises and concepts critical for athletic development. Participants will learn and perform movements such as the back squat and front squat, essential for lower body strength and power. Additionally, athletes will be introduced to the basics of Olympic weightlifting, including the clean and snatch, which enhance explosiveness and coordination. The push press and clean grip deadlift will also be emphasized to strengthen upper body and posterior chain muscles, essential for overall athleticism.

Accessory & Development Exercises:

Athletes can expect to expand their skill set with a variety of complementary exercises. This includes pull-up variations, dumbbell press and row variations to enhance upper body development and posture. Athletes will also engage in box jumps and plyometric drills to improve explosive power. These accessory movements aim to support and enhance the foundational strength acquired in the primary part of our class, ensuring comprehensive development and readiness for athletic challenges.

Strength & Power Only

Athletes will focus on developing foundational strength and power through fundamental strength training exercises and olympic weightlifting basics.

Our curriculum also integrates basic calisthenic and hypertrophic exercises to act as accessories to our compound movements, aiding in overall muscle development and balance.

Under the expert guidance of our coaches, athletes will receive detailed instruction on proper technique, ensuring safe and effective execution of each exercise. This tailored approach is designed to meet the unique needs and abilities of young athletes, preparing them not only for improved athletic performance but a prerequisite to our Advanced Training Programs as they develop.

FREE SESSION

Why Youth Athletes SHOULD be Training!

Increased Muscle Mass: Promote muscle growth through targeted exercises, leading to improved overall strength and athleticism.

Increased Bone Density: Regular weight-bearing exercises stimulate bone growth, leading to greater bone density and reduced risk of fractures.

Decreased Injuries: By strengthening muscles and improving biomechanics, athletes are less prone to injuries during sports activities.

Flexibility and Mobility: The incorporation of basic Olympic Weightlifting enhances range of motion, reduces stiffness, improves overall movement efficiency, and decreases risk of injury.

Mental Toughness: Through challenging workouts athletes develop mental resilience and the ability to push through discomfort, benefiting both sports performance and everyday life.

Strength and conditioning classes lay the groundwork for athletic success by developing fundamental physical attributes such as strength, speed, agility, and endurance. While specific skills are crucial, a strong physical foundation is essential for unlocking higher levels of performance.

Speed & Agility Only

In this dynamic program, athletes will focus on honing essential skills to excel in their sport. Our structured sessions encompass a variety of elements crucial for athletic performance, including running form, technique refinement, body control, proprioception, agility, speed, coordination, change of direction, and takeoff speed.

One of the primary focuses of our class is providing youth athletes with ample opportunities to practice fundamental body movements by developing and conditioning the small and supportive muscles around the joints, tendons, and ligaments through our training.

Often overlooked in traditional team practices, these movements are essential for developing body awareness, control, and spatial understanding. By emphasizing these fundamentals, we aim to mitigate the risk of overuse injuries that develop along the length of a season.

FREE SESSION

What To Expect:

Athletes can expect a diverse range of exercises and drills designed to challenge and improve their speed and agility. This includes box jumps, plyometrics, lightly weighted plyometrics, ladder drills, hurdles, cone drills, and more.

Each session is carefully curated to target specific aspects of speed and agility, ensuring comprehensive development and readiness for the demands of competition.