Strength and Conditioning Beginners

The strength and conditioning beginners’ program is keenly focused on training 13 and under
aged athletes (novice 14 – 18-year-olds are allowed to join this program) the basics of free-
weight lifting, plyometrics, stretching, post workout recovery methods, and athletic movements
while cardio conditioning.
Lifting – participants will concentrate on learning the proper free weight lifting techniques that
ensures safety procedures are followed, appropriate weight application is used for their
individual strength level and will advance their intestinal fortitude and mental toughness when
conducting stressful lifts.
Plyometrics – participants will learn and apply simplistic plyometric techniques that will
advance their ability to jump, sprint, and move athletically.
Stretching - Stretching is one of the most important parts of strength and conditioning. Athletes
will learn how to sustain their bodies by protecting against strained, torn, or tweaked muscles
and tendons via stretching before and after lifting and running.
Post Workout Recovery – Participants will learn and conduct post workout recovery on their
own after workouts. Education on recovery will consist of post work out icing, stretching, diet,
and importance of sleep.
The strength and condition beginners’ program is not designed for intense and overall stressful
workouts. The program has been developed to use body weight, light / medium lifting weights,
and cardio conditioning to produce an injury resistant and stronger athlete as the young player
grows into their middle and high school years.