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Foundations classes expose participants (13-18 year olds) to various exercise forms:

  • Running

  • Rowing

  • Jump training

  • Speed/ Agility drills

  • Plyometrics

  • Bodyweight strengthening

  • Weight training

  • Core strengthening

  • Flexibility



















PHV = Peak Height Velocity


During the peak height velocity (change) 12 y/o in girls and 14 y/o in boys, kids have their fastest "growth spurt". This time allows for many opportunities for physical growth, but it is also a time for increased injuries. The bones of kids grow quickly and the muscles must be stretched in order to accomodate for the increased length of the bones. For this reasion our foundation program is essential for optimal development of every young athlete that would like to prepare for elite athletic performance.