Spring Break Athlete Fitness Camp
March 17 @ 9:00 am - March 20 @ 11:00 am
$250Spring Break Athlete Fitness Camp
Ages 12-15. Get ready to elevate your game at our Spring Break Athlete Fitness Camp! This 4-day camp is specifically designed for young athletes ages 12-15 who want to build strength, speed, and agility, while improving sport-specific skills and learning essential recovery strategies. Whether you’re looking to boost your performance or develop a stronger foundation in fitness, this camp has something for every athlete.
Each day will include strength training, speed work, agility drills, and sports skills development, with a strong emphasis on proper technique and recovery. We’ll also introduce sports nutrition basics so you can learn how to fuel your body for peak performance and quick recovery. By the end of the camp, you’ll have a better understanding of how to train smart, eat right, and stay injury-free to maximize your athletic potential.
Staenberg Family Complex/Creve Coeur
Monday-Thursday | March 17-20
Time: 10am-12pm
Pricing
$250 | member
Daily Curriculum
Introduction to Strength Training & Power Development
- Warm-Up: Dynamic stretching, mobility exercises, light jogging, and activation drills (15 min)
- Strength Training: Focus on full-body movements—squats, lunges, push-ups, and bodyweight exercises to build foundation (20 min)
- Power Development: Medicine ball throws, jump training (box jumps, broad jumps), and plyometric exercises (20 min)
- Speed Work: Short sprints, emphasis on start technique and acceleration (15 min)
- Sports Nutrition 101: Learn the basics of fueling your body with carbs, protein, and hydration for performance (15 min)
- Cool-Down & Recovery: Stretching, foam rolling, and tips on rest & recovery (10 min)
Speed, Agility, Strength, and Coordination
- Warm-Up: Dynamic movements, agility ladder drills, and mobility exercises (15 min)
- Strength Training: Focus on upper body and core strength—planks, push-ups, mountain climbers, and core rotational exercises (20 min)
- Speed & Agility Drills: Cone drills, shuttle runs, ladder drills, and quick footwork exercises (30 min)
- Reaction Time Training: Partner drills, reflex-based exercises (15 min)
- Sports Nutrition Focus: Importance of hydration, post-workout refueling, and the role of protein for muscle recovery (10 min)
- Cool-Down & Recovery: Stretching, breathing exercises, and recovery tips (10 min)
Dynamic Balance, Core Strength, Injury Prevention, and Strength
- Warm-Up: Dynamic stretching, mobility exercises, and balance drills (15 min)
- Strength Training: Focus on lower body strength—bodyweight squats, lunges, step-ups, and glute bridges (20 min)
- Dynamic Balance Drills: Single-leg exercises, balance board training, and stability drills (20 min)
- Sport-Specific Skill Drills: Incorporate strength into sports skills (e.g., shooting, passing, dribbling) while focusing on balance and coordination (20 min)
- Sports Nutrition Tip: Planning meals around training—how to fuel before and after workouts for optimal performance (10 min)
- Cool-Down & Recovery: Stretching, foam rolling, and injury prevention strategies (15 min)
Agility, Plyometrics, Strength, and Recovery Techniques
- Warm-Up: Dynamic stretches, mobility work, and light drills (15 min)
- Strength Training: Full-body workout with an emphasis on functional movements—squats, push-ups, and lunges (20 min)
- Agility and Plyometric Drills: Ladder drills, cone weaving, lateral movements, and vertical jumps (30 min)
- Sport-Specific Reaction & Speed Training: Quick-change direction drills, reaction time games, and sprint intervals (15 min)
- Recovery Techniques Workshop: Stretching routines, foam rolling techniques, and the importance of sleep and nutrition for recovery (20 min)
- Sports Nutrition Focus: How to time your meals and snacks for peak energy during training (10 min)
- Cool-Down: Group stretch, final Q&A on recovery, injury prevention, and nutrition (10 min)
