SPEED AND STRENGTH – WINTER 2022 – Now Open!
- ABC’s (Beginner) – Prep (Intermediate) – Performance (Advanced)
- Open to ANY athlete regardless of Sport
The Riverhounds Academy is pleased to announce the first classes for our new Speed and Strength School. The classes will begin this November and will coincide with the completion of our new AHN performance facility at Montour Junction. The finished performance center will now allow for expanded, year-round athletic development. The Speed and Strength School will focus on building age-appropriate athletic principles with long term athletic development in mind. This holistic model will be designed to strengthen confidence, health and performance as the athlete matures. Good athletic development for youth athletes should be largely general and built upon the mastery of the basics of strength, power, speed, fitness and coordination.
As a result, these classes will be open to athletes of all sports. The three offerings are broken down per age ranges as follow:
LOCATION
Montour Junction Sports Complex – (Indoor)
2419 State Avenue, Coraopolis, PA 15108
1) ABCs (Beginner) – 2014 /2013 / 2012 / 2011 Boys and Girls
The ABC course will build a broad athletic foundation focused on agility, balance and coordination. As a program we believe developing good qualities at an early age are better than breaking bad habits late. Teaching motor skills, coordination and self awareness in a fun and engaging way via tumbling, twisting, leaping, throwing, catching and running is the priority. A large part of these formative years is developing a positive relationship with fitness, and appreciating achievement through the process.
Boys
8 Week Program
Wednesday Evenings – 6:00pm – 7:00pm
Start Date – Wednesday November 2nd, 2022
Dates – 11/2, 11/9, 11/16, 11/22**, 11/30, 12/7, 12/14, 12/21 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
Girls
8 Week Program
Thursday Evenings – 6:00pm – 7:00pm
Start Date – Thursday November 3rd, 2022
Dates – 11/3, 11/10, 11/17, 11/22**, 12/1, 12/8, 12/15, 12/22 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
All participants will receive a Speed and Strength Shirt.
2) Prep (Intermediate) – 2010 / 2009 / 2008 Boys and Girls
The Prep class will build off the strong foundation established in the ABC course by focusing on the development of mastery in traditional bodyweight calisthenics such as push ups, chin ups, squats and lunges. Very high attention to detail is necessary in developing these skills and progress to higher skill and greater volumes and loading will be earned. This class will also have objectified speed and power tests as well.
Boys
8 Week Program
Wednesday Evenings – 7:15pm – 8:15pm
Start Date – Wednesday November 2nd, 2022
Dates – 11/2, 11/9, 11/16, 11/22**, 11/30, 12/7, 12/14, 12/21 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
Girls
8 Week Program
Thursday Evenings – 7:15pm – 8:15pm
Start Date – Thursday November 3rd, 2022
Dates – 11/3, 11/10, 11/17, 11/22**, 12/1, 12/8, 12/15, 12/22 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
All participants will receive a Speed and Strength Shirt.
3) Performance (Advanced) – 2007 / 2006 / 2005 / 2004 Boys and Girls
The Performance class will be primarily velocity based. Power and speed will be the cornerstone and this offering will be heavily data driven. Strength work will now be loaded accordingly and will also differentiate between acceleration and max velocity speed work with measured indicators in both. This class will have baseline prerequisites in regards to strength as well. Higher level offerings such as Prep and Performance will still have strong elements of lower level courses as it is important to maintain and even build upon the fundamentals at all phases of athletic development.
Boys
8 Week Program
Wednesday Evenings – 8:30pm – 9:30pm
Start Date – Wednesday November 2nd, 2022
Dates – 11/2, 11/9, 11/16, 11/22**, 11/30, 12/7, 12/14, 12/21 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
Girls
8 Week Program
Thursday Evenings – 8:30pm – 9:30pm
Start Date – Thursday November 3rd, 2022
Dates – 11/3, 11/10, 11/17, 11/22**, 12/1, 12/8, 12/15, 12/22 (**On 11/22 the training will be on Tuesday due to the Thanksgiving Holiday)
Price – $199
All participants will receive a Speed and Strength Shirt.
CONTACT
Mike Whiteman – mwhiteman@riverhounds.com (Director of Speed and Strength)
Scott Gibson – sgibson@riverhounds.com (Academy Director)
MIKE
Whiteman
Director of Speed and Strength
