Program Overview
Integrated Speed & Strength Development Program for athletes 13+. This program is designed to improve on-field performance by combining technical speed training and structured weight room development into one cohesive system.
Each session will blend sprint work and strength training to ensure athletes not only get faster—but also build the physical qualities needed to support and sustain that speed.
Program Details:
• Total Session Package: 10
• Package Rate: $225 + HST
• Location: The Village Centre (Ajax)
• When: Thursday’s & Friday’s – 6pm
• Focus: Integrated Speed + Strength Training
Integrated Development Focus
Fundamentals of Performance
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Athletes will develop a strong foundation in both speed mechanics and strength training principles, understanding how each supports overall performance.
Technical Training (Speed + Weights)
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Learn proper sprint mechanics for acceleration, top speed, and change of direction. Develop safe and effective lifting techniques to maximize strength and power. Emphasis on movement quality, coordination, and efficiency.
Experienced Coaching
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Led by a coaches with a combine 20+ years of experience in both strength training and speed development across high-performance environments.
Injury Prevention & Robustness
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Build resilience through progressive sprint exposure and structured strength training. Reduce risk of common soft tissue injuries (hamstrings, groin, Achilles). Improve joint stability and movement control.
Sprint Mechanics & Application
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Master key phases of sprinting: acceleration, maximum velocity, and change of direction. Learn how to apply speed in game situations to create and close space effectively.
Strength & Power Development
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Target key muscle groups responsible for speed and performance. Improve force production, explosiveness, and repeat sprint ability. Build strength that directly transfers to on-field actions.
Total Athlete Development
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Develop a complete athlete by improving speed, strength, power, coordination, and stamina.
What kind of results can we expect?
Athletes typically see improvements in:
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Acceleration and sprint speed
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Strength and power
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Movement efficiency
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Injury resilience
What should athletes bring?
Athletic gear, running shoes, indoor shoes for gym work, and a water bottle.
How many sessions per week should my child attend?
1–2 sessions per week is ideal for consistent progress.
What happens if we miss a session?
It is a 10 class pass that can be used at any point over the next 12 months.