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Respectful behavior and conduct is expected at all times in the fitness sessions. This includes, but is not limited to:
- Being quiet when asked.
- Staying on task.
- Putting in full effort.
- Not interfering with others.
- Being punctual.
- Wearing appropriate clothing and shoes.
- Respecting use of facilities, and their rules.
Group: E1/E2 Saturdays. This program is game or station based to promote speed, balance and agility. Attendance is optional but recommended to each session.
- Team building.
- Fitness awareness.
- Motor skills and agility.
Group: K1/K* Three sessions per week. This program is base conditioning and fundamentals focused. Attendance is optional but recommended to each session.
- Team building.
- Base conditioning.
- Fitness awareness.
- Exercise Technique; running, squats, jumping & skipping
- Core Strength.
- Balance.
- Motor Skills.
- Flexibility.
Group: K2/J Five sessions per week. This is a phased program that builds from base conditioning and fundamentals toward sport specific training and then to maintenance and planned peaking. Committing to this program is optional, however full attendance is expected once started.
Phase 1: Mid September to mid October.
- Base conditioning and awareness.
- Team building.
- Base conditioning.
- Fitness awareness.
- Exercise Technique; running, squats, jumping & skipping.
- Core Strength.
- BalanceMotor skills.
- Flexibility
Phase 2: Mid October to mid November
- Strength & Speed Development.
- Intervals.
- Agility.
- Plyometrics.
- Core Strength+.
- Flexibility.
- Maintain base conditioning.
Phase 3: Mid November to mid December
- Power Development
- Explosive power
- Resistance
- Core Strength++
- Flexibility
- Maintain base conditioning, strength & speed development
Phase 4: Mid December to end of season; the schedule will revolve around the training and event schedule. This phase focuses on maintenance of fitness, recovery and planned peak for Mid March to early April competitions. Two supervised sessions per week (strength, speed & power). Three unsupervised sessions per week (core & flexibility).
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