WHAT THE CLASS ENTAILS:


DYNAMIC WARM UP

Tailored to the 7 specific functional movement patterns that we use in our everyday lives (especially in sports).These patterns will also aid in learning the various lifting/running techniques.

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SPEED: LINEAR AND LATERAL ACCELERATION

Speed days we focus on proper arm action, gait cycling, rhythm and techniques as well as proper force application to accelerate most efficiently. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. 

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AGILITY & CHANGE OF DIRECTION

Drills that focus on proper foot positioning, body angles, and momentum shifting to allow more effective change of direction. We will always end this portion with some type of competition where they can display the techniques that were learned for the day. 

UPPER & LOWER BODY POWER DEVELOPMENT

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UPPER & LOWER BODY POWER DEVELOPMENT

Upper body power (med ball pushes/throws/slams/tosses) and lower body power (landing techniques and plyometric/jumping progressions & variations) as well as full body power exercises where we learn how to generate force from the ground up.

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FUNCTIONAL STRENGTH & MOBILITY

Functional training is purposeful training that applies what we now know about functional anatomy to training, while attempting to mimic the specific physiological demands of real life activities & sports. This type of strength training prioritizes movement quality and will have the best carryover to performance on the field or court.

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ATHLETIC TESTING

All athletes will be baseline and post tested in the vertical jump, med ball push & pull throws, pro-agility and the10-yard dash

COOL DOWN & STRETCH

This routine will allow the athletes normalize their breathing, heart rate and improve relaxation to aid in quicker and better recovery.

AGES:

14+

WHEN:

TUESDAYS & WEDNESDAYS

TIME:

5:45am-6:50am

WHERE:

11412 Centennial Dr. LaVista, NE 68128