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Junior Varsity (Ages 11-14)

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The Perfect Performance JV Speed & Strength Academy is designed to build upon the foundation established in the Rookie S&S Academy by challenging the athlete with age appropriate resistance in the movement portion of the workout as well as age appropriate load to the strength training.  The 1 hour workout is broken into three parts: dynamic warm-up, movement, strength.  A sample workout for an acceleration focused day is as follows:

  1. Dynamic Warm-Up: Jump Rope, Static Mobility, Dynamic Fexibility, Nervous System Activation (15 min)
  2. Acceleration: Arm Drills w/Breathing Technique, Acceleration March/Skip Series, 20yd Prowler Push, Unloaded 20yd Sprints (25 min)
  3. Strength: Planks, Med Ball Squat Jumps, Kettlebell Goblet Squats, Kettlebell Deadlift, Band Press, TRX Rows (20 min)
Schedule (Tysons Corner, VA Location)

Monday-Thursday       5:00pm–6:00pm OR 7:00pm-8:00pm                                                               Friday                           5:00pm-6:00pm                                                                                                 Saturday                       9:00am-10:00am

CLICK HERE FOR A JV S&S FREE TRIAL SESSION @VA LOCATION
Schedule

10981-B Guilford Road, Annapolis Junction, MD  20701

CLICK HERE FOR TO SCHEDULE A FREE TRIAL @MD LOCATION


Starting January 7, 2017

Saturdays                         11:30am – 12:45pm

Register

 

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