Strength & Conditioning 101 (7th & 8th Grade)

Strength & Conditioning 101 is specialized for the bodies of 7th and 8th graders. Using an adult lifting program when training a young teen can injure their underdeveloped bodies. Therefore we designed S&C 101 specifically to:

  • address growing pains in the knee, hip, and other joints that boys and girls this age experience
  • strengthen tight and weak muscles that cause athletes to lose strength and speed as they grow
  • get stronger head to toe which creates a faster sprinter, harder shot, and better vertical leap
  • teach the proper mechanics of sprinting. This program has produced MANY fast athletes with over 80 South Shore high school track records broken since 2010.
  • help young athletes get into better nutritional and lifestyle choices when it comes to sleep, hydration, and proper eating.

There are groups for girls and boys who are in 7th and 8th grade. Click below for the class schedule.

How our training works: Athletes purchase a 10-pack of training sessions. Each time you work out you use one of the ten visits. Track your remaining visits online or through our free app.

High School Strength & Conditioning

Every athlete needs to get stronger, faster, and more athletic. In theory, strength training would take care of many of these issues. But most programs involved with strength are just based on doing a few weight lifts and trying to do them as heavy as possible. We’ll lift weights in this program, but you will train in a smarter method that builds your body while protecting it.

With our training we first build a body map of you. Everyone has physical weaknesses: we find them, then build your strength program around specifically addressing them. You won’t get a generic lifting program off the internet. You’ll get VERY strong, gaining power and reducing joint pain while becoming MORE flexible. The average lifting program will get you stronger, but tighter, and you head into the season with some big muscles that you will probably pull in season.

The strength work is what is right for YOUR body, you’ll have strength gains in a program that is far from one-size-fits-all.

Speed: you can learn how to be fast, and we can teach it! And, we will also teach athletes about how to eat, drink, stretch, and take care of themselves. It’s a complete program, like what a full-time college athlete would receive!

Our process of teaching the proper mechanics of sprinting has produced MANY fast athletes. There have been over 80 South Shore high school track records broken since 2010 by our athletes.


5th & 6th Grade Speed & Agility

5th & 6th graders will learn the mechanics of sprinting, defending, changing directions on a dime, and covering the whole field faster. We will also work on flexibility, nutrition, and body weight strength exercises to get them as fast as possible. Training over the winter will be on Tuesdays and Thursdays from 4:00-5:00 pm. 


Adult Small Group Training

This All-Levels class is great for adults looking to get in better shape in a safe, fun, but challenging program. Designed to get you stronger while making your body healthier, you will be working in a group of 4-10 adults for one hour. Burn calories, boost your metabolism 24/7, get more energy, and feel great like many other South Shore adults have done in this program. Each session we work on flexibility, cardio, strength training, burning calories while building your body up! 



Lacrosse Hybrid Training

Lacrosse skills with top college and club coaches.
Speed coaching with sprint experts.
Strength & Conditioning with Certified Strength and Conditioning Specialists.
Nutrition with a Certified Nutritionist and Registered Dietician.

You’ll have everything in one place. Usually you’d have to play full-time for a high-level D1 Lax program to get all of this under one roof. And with the busy schedule of athletes these days, that’s exactly what you need.

There are separate boys and girls programs this fall, for high school athletes as well as 7th and 8th graders.