SST: Strength and Speed Training

Build the solid foundation to safely and quickly climb the levels of sport through school or club!

  • Ages 7 through high school

Training sessions focus on speed and strength development, providing the link between what happens on the field/court and the training in the gym. Strength training develops core strength, muscular control, and joint stability to better protect against injury. Speed workouts develop ability to change direction, gain speed while running and minimize time to make an “athletic move”. This results in faster sprints, quicker cuts, and explosive jumps. Instructors demonstrate proper technique to show how each movement is applied to a certain sport or athletic activity.


Dryland Swim Training

Winter Session Nov 12, 2019- Jan 2, 2020

  • Ages 13- 18 years

  • Tuesdays and Thursdays 6:30- 7:15 am

  • $130 Court House members /  $140 non-members

  • Member Pricing for swimmers of the Superior or Rogue Sharks swim teams

Swimmers are unique athletes with unique needs when it comes to strength and conditioning on land. From slouchy posture to tight over-worked muscles and a weak core, the need for good land-based training is highly evident. Swimmers are at risk for injuries to the knee, lower back, hip and shoulder. High-quality dryland training reduces risk for injury and increases potential for speed!

**No training Nov. 19, Nov 28 or Dec 24**

Coach Liz Amuchastegui