Our Program

Our strength and conditioning program focuses on key elements athletes need to be at the top of their game.

 

This program is for athletes in hockey, baseball, lacrosse, soccer and basketball. Common essential elements across these sports are Strength, Power, Speed, and Agility.

 

Strength

• 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.

 

Strength is essential for hitting, shooting, body checking, and withstanding physical play. Strength is the foundation of most other areas of fitness.

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Power

• 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.

 

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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Speed

• 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.

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.

 

 

Agility 

• Agility ladder drills: Footwork drills using ladders improve quickness and coordination.

• Cone drills: Incorporating cutting, pivoting, and lateral movements with cone setups.

• Lateral plyometric jumps: Side-to-side explosive movements to train lateral quickness and balance.

 

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

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Ages

The Sports Performance Strength and Conditioning (SPSC) Program is for athletes ages 10-13 yrs old. 

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Fall Program Details

Fall Program runs for 16 weeks. 

 

October 9th to  Feb 5th (two week break at Christmas) 

 

Wednesdays 4:15pm - 5:15pm

 

Cost: 4 monthly payments of $89 + hst  

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FAQs

Q. Is this a CrossFit class?

A. No it is not.

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Q. What is the difference between the SPSC program and CrossFit?

A. Whereas CrossFit focuses on general physical preparedness and the 10 common areas of fitness, SPSC focuses the top 4 fitness qualities related to these sports.

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Q. Do you focus on cardiovascular endurance?

A. We do not focus on long duration cardio. Although this quality is beneficial for sports like soccer and basketball, long cardio sessions are best suited for independent work done at home.

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Q. How long is the program?

A. The program is 16 weeks.

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Q. Do I have to enrol for the full 16 weeks?

A. Yes you do as this is a progressive program where each week builds on the previous week.

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Q. Is there a break for the holidays?

A. Yes we take a 2 week break at Christmas.