Summer – Speed and Strength Training

SUMMER 2024 INFORMATION

We will be offering a 8 week Summer Speed and Strength session that will begin on Monday June 17th and conclude on Monday August 12th. This will exclude the Monday July 1st week and will follow the same days / times / groups as the Spring Program. The registration is now open.

If you’re interested in all of our 2024-2025 programs please complete this FORM to be added to the communication list.

SPEED AND STRENGTH TRAINING – SUMMER 2024 SESSIONS

The Riverhounds Academy is pleased to announce our Speed and Strength training offerings for the Summer of 2024. We will be offering three programs that are focused on building age-appropriate athletic principles with long term athletic development in mind.

The three offerings are broken down below:

LOCATION
Montour Junction Sports Complex – (Indoor)
2419 State Avenue, Coraopolis, PA 15108

1) Athletic Fundamentals – 2015 / 2014 / 2013 / 2012 / 2011 – Boys and Girls

REGISTER HERE

Program Overview:  Introduction to structured athletic principles.  Directed training to build the foundation of speed, power, and strength via simple, low intensity bodyweight drills.

Program Objectives:

1) Prepare body (muscles, tendons, and ligaments) for more complex, higher impacts that will come with age.
2) Improve motor control, coordination, and self-awareness. 
3) Develop strength through full range of motion with calisthenics. 
4) Foster appreciation for process and healthy habits for sustainability.
5) Have fun!

8 Week Program – $225
Monday, June 17 – Monday, August 12, 2024 (No Session on July 1st)
2015 / 2014 / 2013 Boys and Girls – 5:30 – 6:30 PM
2012 / 2011 Boys and Girls – 6:30 – 7:30 PM

2) Speed – Velocity Ignition – 2010 / 2009 / 2008 / 2007 / 2006 / 2005 – Boys and Girls

REGISTER HERE

Program Overview: Velocity Ignition is an intensive 8-week speed and strength program designed to maximize sprint speed using Freelap sprint times as a primary performance indicator. The program integrates scientific principles of speed development, strength training, and recovery strategies to optimize athletic performance. Athletes participating in this program will experience targeted training sessions aimed at enhancing their sprinting capabilities, increasing velocity, and improving overall athletic explosiveness.

Program Objectives:

1. Improve Sprint Speed: Utilize Freelap sprint times to monitor progress and adjust training protocols to enhance speed capabilities.
2. Enhance Strength and Power: Implement strength training exercises focused on developing the necessary muscular strength and power to generate maximal force during sprinting.
3. Enhance Acceleration and Deceleration: Emphasize drills and exercises to improve acceleration, deceleration, and change of direction abilities.
4. Reduce Injury Risk: Incorporate injury prevention strategies and recovery modalities to minimize the risk of injuries associated with high-speed training.
5. Optimize Recovery: Implement recovery protocols to facilitate muscular repair, reduce fatigue, and enhance overall performance readiness.

8 Week Program – $225
Monday, June 17 – Monday, August 12, 2024 (No Session on July 1st)
2010 / 2009 / 2008 / 2007 / 2006 / 2005 Boys and Girls – 7:30pm – 8:30pm

3) Fitness – Beep Test Mastery 2010 / 2009 / 2008 / 2007 / 2006 / 2005 – Boys and Girls

REGISTER HERE

Program Overview: Beep Test Mastery is an intensive 8-week speed and strength program designed to maximize performance on the Fitness Beep Test (also known as the Yo-Yo Intermittent Recovery Test Level 1 or YIRT 1). This program integrates scientific principles of endurance development, speed training, and strength conditioning to optimize performance on the beep test, a popular measure of cardiovascular fitness and anaerobic capacity.

Program Objectives:

1. Improve Beep Test Performance: Utilize the Fitness Beep Test scores as a primary performance indicator and focus on enhancing endurance, speed, and recovery between intervals.
2. Enhance Speed and Agility: Incorporate speed and agility drills to improve running technique, acceleration, and change of direction abilities.
3. Develop Aerobic and Anaerobic Endurance: Implement interval training protocols to improve both aerobic and anaerobic energy systems, simulating the demands of the beep test.
4. Increase Strength and Power: Integrate strength training exercises to improve lower body strength, muscular endurance, and power output, essential for sustained performance during the test.
5. Optimize Recovery: Incorporate recovery strategies to enhance muscular repair, reduce fatigue, and improve overall performance readiness for subsequent beep test attempts.

8 Week Program – $225
Monday, June 17 – Monday, August 12, 2024 (No Session on July 1st)
2010 / 2009 / 2008 / 2007 / 2006 / 2005 Boys and Girls – 8:30pm – 9:30pm

CONTACT

Mike Whiteman – mwhiteman@riverhounds.com (Director of Speed and Strength)
Rich Hackenberg – rhackenberg@riverhounds.com (Director of Riverhounds Academy Training Programs)
Scott Gibson – sgibson@riverhounds.com (Academy Director)