Program Information
Athlete Levels
Athletes are GROUPED into Levels based on their age, training experience, performance from their athlete assessment, and coaches’ discretion.
Workouts are customized to each athlete so that they are sustainably & Safely progressing their strength and athleticism while in-season or off-season.
LEVEL 1
(Beginner/Novice) usually between the ages of 10-14 years of age
LEVEL 2
(Intermediate) usually between the ages of 13- 18 years of age. Typically are high schoolers.
LEVEL 3
(Advance) College athletes, and HS Juniors and HS Seniors who meet House of Champs strength and athleticism standards (and at our discretion).
*ALL Level 1 Athletes eventually move up to Level 2 Athletes due to age and amount of HOC training experience
*NOT all Level 2 Athletes become Level 3 Athletes
Session Layout
1. 90-minute training sessions that encompasses: Full Body Mobility Warmup, 40-minute Speed, Agility, Quickness (SAQ)class and a 40-minute Strength class. It is difficult to truly fit in a thorough strength and SAQ class in an hour like other facilities. So at 90 minutes, we are able to cover a solid amount of work to make an impact with our athletes.
2. Supervised strength sessions led by a former D1 athlete and qualified Certified Strength and Conditioning Specialist (CSCS) certified through the National Strength and Conditioning Association. A CSCS is the GOLD STANDARD in the strength & conditioning (S&C) field. A CSCS is a REQUIREMENT for all NCAA D1 college and professional franchise S&C coaches.
3. Supervised speed, agility, quickness and power sessions led by a former D1 athlete and qualified Certified Speed and Agility Specialist.
4. Athletes are grouped within their Levels that they were assigned after the assessment so they are training with others who are of similar age, grade, and training experience.
5. Athlete-to-trainer ratio of 12:1 to ensure quality service.
No cookie-cutter workouts here! Small groups allow us to get to know our athletes personally. We know when they're giving their best, or when they need to be pushed. We can tell when athletes are having a rough day so they need extra encouragement. We ask if they've got games the next day, so we manage their training volume to not induce soreness. We know who is experienced with sports performance training so we challenge them with advanced movements. We know who is new so we have to modify and break-down movements. We're aware of injuries and how to work around them. We learn and become aware of our athletes' strengths and weaknesses to better serve them.
Athlete Strength Training
Whatever sport your athlete plays, the benefits of strength training cannot be ignored!
OUR STRENGTH PROGRAM:
1. Reduces the chances of injury by strengthening not only muscles, but tendons, ligaments, and bones too!
Playing sports, especially all year round, really wears the body out and causes muscular imbalances, leaving athletes prone to injury. By addressing these imbalances through strength training, athletes can improve their odds of avoiding injury or sustaining a serious one.
2. Helps the body to endure the demands and rigors of sports, especially playing all year long and multiple sports within the same season!
3. Develops and improves athletic performance by becoming stronger, faster, mobile, coordinated, and more explosive!
4. Dramatically boosts self-esteem and self-confidence!
Our athletes are supervised by a qualified strength and conditioning professional who is certified by the National Strength and Conditioning Association. Proper and safe technique are high priority coupled with an effective progressive periodization strength program.
Having a Certified Strength and Conditioning Specialist (CSCS) overseeing athletes is a major benefit to athletes. To put into context, a person must have their CSCS to be a strength coach at any Division 1 Athletics Program and at any professional team organization.
Athlete Speed, Agility, and Quickness
We’ve all heard the saying “Speed kills,” right? That’s because sports are usually dominated by the athletes that are the fastest, most agile and most explosive on the field.
The thing is, many people believe speed and jumping abilities are mainly inherited traits, and while genetics do play a part in an athlete’s peak potential, these are also skills that must be taught. These athletic skills are absolutely necessary for any athlete looking to succeed in their sport.
Our Program Gets Athletes:
1. FASTER: If you played ice hockey, the first thing you would learn is how to skate. So why is it that for sports like basketball, soccer, football, baseball, lacrosse, etc., we aren’t first taught how to run?
Bad running form not only zaps an athlete’s speed, but it also leads to pains and injuries such as shin splits, rolled ankles, foot fractures, growth plate separation, IT band pain, low back pain, hamstring pain, you get the picture!
We show and teach athletes proper and efficient sprint mechanics using a number of drills to maximize an athlete’s speed potential and minimize risk of injury.
2. BECOME MORE EXPLOSIVE: Athletes will be safely progressed through a number of power and plyometric drills to increase force production, ground contact time, and overall “springiness” which results in bigger jumps, faster running speeds, quicker accelerations, harder hits and faster serves/throws.
3. BECOME MORE AGILE : All field and court sport athletes need to possess the ability to efficiently change direction and move in all three planes of motion.
A multi-directional athlete can have great straight line speed but if they have trouble getting in and out of cuts, and different movement patterns like shuffling and back pedaling, then they’ll struggle to be effective in game play.
We use a variety of change-of-direction and agility drills (yes, there’s a difference!) to improve an athlete’s change of direction speed, reaction time, and overall fluidity through efficient and effective movement.
4. PROPERLY LAND AND DECELERATE: Most non-contact injuries come from athletes landing or attempting to decelerate/slow down to change direction. So learning to properly land and decelerate is critical for all athletes to be able to efficiently change speeds, and more importantly, reduce risk of injury.
BONUS: Additionally, athletes will see increases in balance, stability, coordination, awareness and reaction time.