Strength & Performance Program
Register NowAbout
The VRSC Strength & Performance Program is designed to enhance overall athleticism, combining time in our newly equipped indoor gym with outdoor sessions on the field. Over 8 weeks, participants will focus on speed, agility, strength, and coordination, tailored to their age group.
Open to all regardless of club affiliation.
Training Schedule:
Session Options: Monday/Wednesday or Wednesday/Friday
Duration: 8 weeks, 2 sessions per week (16 total sessions)
Session Length: 45 minutes
Cost: $400
Dates: Weeks of 12/8, 12/15, 1/6, 1/13, 1/20, 1/27, 2/3, 2/10
Age Groups:
- U9-U12: Focus on mechanics, foundations, and movement.
- U13-U19: Emphasis on speed, strength, agility, and explosiveness.
Program Overview:
Participants will train both indoors and outdoors, utilizing our brand new equipment in our newly renovated gym and spending time on the field to enhance athletic development.
Whether you’re building foundational skills or refining details for elite competition, this program addresses the critical elements necessary for athletic success. As competition intensifies, the margin for error narrows, making precision and attention to detail essential for peak performance.
The program includes:
- Pre-Test Assessment: Establish baseline performance metrics.
- Body Mechanics & Movement: Focus on proper technique to maximize efficiency.
- Force Production: Strength training designed to increase power.
- Power & Explosiveness: Exercises aimed at rapid force generation.
- Velocity Training: Techniques to improve speed and acceleration.
- Post-Test Assessment: Measure improvements and progress after the program.
Performance Gains:
- Top-End Speed: Improve maximum speed and sustain it over time.
- First-Step Quickness & Explosiveness: Sharpen initial movements for faster reactions.
- Mobility & Flexibility: Boost movement efficiency and reduce injury risk.
- Strength Gains: Increase power relative to body weight for stronger on-field performance.
- Coordination & Agility: Improve control and quicker direction changes.
Key Areas of Focus:
- Speed, Agility, Coordination, and Strength: Targeted drills to improve overall athleticism.
- Body Mechanics: Emphasizing proper form for running, jumping, cutting, and turning.
