BlackBench Fit


Introduction to HS Weightlifting (PRCS ID#721642 ): Available via PRCS WebTrac

Once they get to high school, most student-athletes will be exposed to strength training either formally through their coach, or informally from their friends. It is essential that athletes not only know the safety protocols around lifting/resistance training but also are taught correct techniques and movement control to avoid/reduce injury.

During our clinic, we will not only expose students to proper form, gym safety and etiquette, the various types of strength training equipment and techniques but they will also learn the basics of periodization (tempo vs max lifts), be introduced to how joint mobility and stability drive all lifts but also be exposed to the “new school” of strength training whereby movements are the focus of each lift vs muscle groups and how to pair correctives with lifts – and how specifically strength is translated to sport.

Tuesday, June 13, 2017 – Thursday, June 15, 2017, 12:00 PM-2:00 PM, $109

Tuesday, July 11, 2017 – Thursday, July 13, 2017, 12:00 PM-2:00 PM, $109

Tuesday, August 1, 2017 – Thursday, August 3, 2017, 12:00 PM-2:00 PM, $109

Introduction to Speed & Agility (PRCS ID#721640): Available via PRCS WebTrac

Speed and agility are essential to all sports; and similar to sport-specific skills, speed and agility can be taught and refined through practice and repetition.

Speed training improves the ability to reach a high velocity of movement in a specific locomotion (in this case running). However, most team sports consist of very few movements that occur only in a straight line. Thus the need to learn and improve agility. By adding agility training to an athlete’s training program, they will able to explosively brake, change direction and accelerate again.

During this clinic, we will assess individual speed bio-mechanics and agility (individual’s ability to move quickly and change directions while maintaining control and balance) and then teach corrective drills and practical applications to enhance each athlete’s knowledge and understand of what they specially need to work on going forward. Specific drills will be introduced to teach explosively starts, deceleration, change of direction and re-acceleration.

We will also introduce supportive skills such as balance, coordination, pillar strength and power.

Tuesday, June 20, 2017 – Thursday, June 22, 2017, 12 PM- 3:00 PM, $159

Tuesday, July 18, 2017 – Thursday, July 20, 2017, 12 PM- 3:00 PM, $159

Tuesday, August 8, 2017 – Thursday, August 10, 2017, 12 PM- 3:00 PM, $159

Advanced Speed & Agility (PRCS ID#721641): Available via PRCS WebTrac

(pre-requisite Introduction to Speed & Agility or BBF Academy)

Irrespective of whether your athlete is naturally fast and agile or is struggling, speed and agility training can be taken to the next level. Skill can be taught and mechanics refined but without practice, translation into sport is difficult. During this three-day clinic, participants will review and refine bio-mechanics and movement control but the majority of the clinic will be spent refining individual techniques and learning specific drills and workouts that can be used as part of their weekly routine. Each participant will leave with an individualize workout plan that they can use at home, during practice or at the gym.

Tuesday, June 27, 2017 – Thursday, June 29, 2017, 12:00 PM-3:00 PM, $159

Tuesday, July 25, 2017 – Thursday, July 27, 2017, 12:00 PM-3:00 PM, $159

Tuesday, August 15, 2017 – Thursday, August 17, 2017, 12:00 PM-3:00 PM, $159