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Varsity (Ages 15-18)


The Perfect Performance Varsity Speed & Strength Academy is designed to challenge our high school athletes and push them toward another level of performance.  The training session is 2 1 hour sessions.  The first hour is focused on movement and the second hour is focused on strength.  We suggest that athletes complete both workouts together, but they can be completed independently of one another.  A sample acceleration and upper body strength workout is as follows:

  1. Dynamic Warm-Up: 800yd run, band stretch, static mobility, dynamic flexibility, nervous system activation (15 min)
  2. Acceleration: hurdle mobility, band resisted arm drive/knee drive, technical build-up runs, 30 yard sled pulls, unloaded 30 yard sprints (45 min)
  3. Strength: med ball series, hurdle jumps, bench press, band pull aparts, military press, rack carries, straight arm pull downs, band face pulls (60 min)

Schedule (Tysons Corner, VA Location)

 Monday-Thursday    4:00pm–6:00pm OR  7:00pm–9:00 pm                                                        Friday                        4:00pm–6:00pm                                                                                                    Saturday                   10:00am-12:00pm

Click Here For A Varsity S&S Free Trial Session

Schedule (Annapolis Junction, MD Location)

Speed & Strength Academy

Starting September 24, 2016

Tuesday                           6:00 pm – 7:30 pm
Wednesday                      6:00 pm – 7:30 pm

Thursday                          6:00 pm – 7:30 pm
Saturday                          9:00 am – 10:30am



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