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Strength & Conditioning


Build a strong foundation for success in any sport

The Sprint and Lift program focuses on improving the qualities required for success in all sports, such as speed and power, strength, and energy system development.

Train to Train

Who is it for?

The program is designed for athletes between the ages of 14 and 18 who want to pursue their sport competitively, individually or as part of a team.

This program is best suited for athletes with a strong passion for their sport and who are committed to working hard, pushing themselves, and learning how to succeed.

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Program Curriculum

Key Focuses

Expect to see significant improvements in your physical fitness, performance, and overall athletic abilities.

  • Fundamental Movement Skills
    • Squat & Hinge
    • Upper Body Pressing & Pulling Variations
    • Jumping Technique
    • Trunk Strength & Stability
  • Running Mechanics
    • Fundamental of Acceleration
    • Maximal Velocity Drills
    • Deceleration and Change of Direction
    • Horizontal and Vertical Projection


Program Format

Each session will vary depending on the goals, fitness level, and specific needs of each individual. However, here is a general format that can be used as a guideline: Warm-up: This will aim to increase heart rate and body temperature through light activities such as jogging or biking, followed by dynamic stretching to prepare the muscles for the workout and activation-based work. Running Mechanics: This part of the session focuses on how athletes are able to direct force in the direction they need, whether that’s in a straight line or out of a change of direction. Key elements include acceleration and max velocity drills, as well as various plyometrics. Weight Training: This is the strength portion of the workout, where we focus on foundational movement patterns specific to the individual’s goals and needs while also targeting major muscle groups. Cool-down and Recovery Strategies: Post-session work is key to how athletes are able to perform in their next training session, practice, or game. The program will touch on specific areas that can be easily incorporated into daily routines to aid in recovery and optimize performance.


OvalHP Team

Our team of strength and conditioning coaches consists of experienced professionals dedicated to helping young athletes achieve their full potential. Our coaches have a range of certifications and backgrounds, bringing a wealth of knowledge to the program. They have worked with athletes globally, from young hockey players to professional rugby athletes, and have coached at prestigious sporting events like the Canada Summer Games and National Basketball Championships. Our coaches stay up-to-date with the latest research in high-performance coaching and are passionate about empowering young athletes to reach their athletic goals.


Facility & Equipment

Our centre is fully equipped with modern and advanced equipment designed to enhance young athletes’ athletic abilities. Our range of equipment includes eight squat racks, two plyo boxes, kettlebells, dumbbells, medicine balls, and Olympic bars. We also have sledges which are perfect for working on acceleration and power. Additionally, our field boasts 4200 square meters of multi-sport turf, providing ample space for athletes to develop their running, jumping, and change of direction skills.

program Benefits

Improved Physical Performance

This program is designed to improve the key physical qualities required for success in all sports, such as speed and power, strength, and energy system development. By following the program, athletes can expect to see improvements in their athletic performance, including better speed, power, endurance, and agility.

Injury Prevention

Coaches will adapt training plans to provide progressions and regressions based on athletes’ gym experience and ability with considerations being made for injury history, goals, and in seasonal periodization. By taking a proactive approach to injury prevention, athletes can reduce their risk of injury and stay healthy throughout the season.

Physical Literacy

By developing a broad range of physical skills, athletes can become more versatile and adaptable to a variety of sports and game situations. This can give them a competitive advantage over athletes who specialize in only one area.

Increased Confidence

By receiving training that is tailored to their specific needs and goals, athletes can increase their confidence and belief in their abilities, which can translate to improved performance on the field or court.

Register for Athlete Development now.