{"id":4088,"date":"2026-02-01T17:08:06","date_gmt":"2026-02-02T01:08:06","guid":{"rendered":"https:\/\/richmondoval.ca\/highperformance\/?page_id=4088"},"modified":"2026-02-01T17:20:10","modified_gmt":"2026-02-02T01:20:10","slug":"introduction-to-strength-conditioning","status":"publish","type":"page","link":"https:\/\/richmondoval.ca\/highperformance\/strength-conditioning\/introduction-to-strength-conditioning\/","title":{"rendered":"Introduction to Strength & Conditioning"},"content":{"rendered":"
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\n Strength & Conditioning<\/a>\n <\/h6>\n

Introduction to Strength & Conditioning<\/h1>\n
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Build a strong foundation for success in any sport<\/h4>\n

The Intro to Strength & Conditioning program marks the first steps in an athletes high performance journey. <\/h2>\n <\/div>\n<\/div>\n<\/div>\n\n\n
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Learn to Train<\/h4>\n

Who is it for?<\/h2>\n

Introduction to Strength & Conditioning program (ages 12\u201315)<\/strong> uses age-appropriate progressions to build the foundations athletes need to progress into our Sprint & Lift program for youth (ages 14\u201318), with an adapted approach tailored to younger, less experienced athletes.<\/p>\n

The program is ideal for athletes participating in one or multiple sports who want to enhance sport performance through physical development.<\/p>\n

No\u00a0<\/span>prior\u00a0<\/span>experience is<\/span>\u00a0necessary<\/span>.\u00a0<\/span><\/span>\u00a0<\/span><\/strong><\/p>\n\n \n Register Now<\/span>\n <\/a>\n <\/div>\n<\/div>\n

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    Facility<\/h4>

    Superior Equipment<\/h2>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n
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    Coaches<\/h4>

    Certified Strength & Conditioning Coaches<\/h2>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n
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    Program<\/h4>

    Running Mechanics<\/h2>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n
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    Program<\/h4>

    Fundamental Movement Skills<\/h2>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n
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    Program<\/h4>

    Performance Testing<\/h2>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n <\/ul>\n <\/div>\n
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    Program Curriculum<\/h4>\n

    Key Focuses<\/h2>\n

    Expect to build strength, coordination, and confidence through a safe introduction to resistance training in a positive, inclusive, and encouraging environment.<\/p>\n <\/div>\n<\/div>\n<\/div>\n\n\n

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      \n <\/span>\n Fundamental Movement Skills<\/b>\n
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      • \n Squat & Hinge<\/span>\n <\/span>\n <\/li>\n
      • \n Upper Body Pressing & Pulling Variations<\/span>\n <\/span>\n <\/li>\n
      • \n Jumping Technique<\/span>\n <\/span>\n <\/li>\n
      • \n Trunk Strength & Stability<\/span>\n <\/span>\n <\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n
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        \n <\/span>\n Running Mechanics<\/b>\n
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        • \n Fundamental of Acceleration<\/span>\n <\/span>\n <\/li>\n
        • \n Maximal Velocity Drills<\/span>\n <\/span>\n <\/li>\n
        • \n Deceleration and Change of Direction<\/span>\n <\/span>\n <\/li>\n
        • \n Horizontal and Vertical Projection<\/span>\n <\/span>\n <\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/li>\n <\/ul>\n
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          01<\/h4>\n

          Program Format<\/h2>\n

          Each 60 minute session will vary depending on the goals, fitness level, and specific needs of the group. However, here is a general format that can be used as a guideline: \r\n\r\nWarm-up:<\/strong> Athletes will learn the concepts of proper warm through exposures to dynamic stretching and various movements & intensities utilized at higher levels to physical prepare for training & competition. \r\n\r\nRunning Mechanics:<\/strong> Athletes will be exposed to concepts utilized for improving both linear and change of direction speed through a variety of games & where they learn to utilize a variety of maneuvers & skills as part of a \u2018gamified\u2019 approach to training. \r\n\r\nBasic Weight Training:<\/strong> This is the strength portion of the workout, where we focus on foundational movement patterns specific to the individual\u2019s goals and needs while also targeting major muscle groups through basic movements.<\/p>\n <\/div>\n<\/div>\n<\/div>\n\n\n

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          OvalHP Team<\/h2>\n

          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.<\/p>\n <\/div>\n<\/div>\n<\/div>\n\n\n

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          Facility & Equipment<\/h2>\n

          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.<\/p>\n <\/div>\n<\/div>\n<\/div>\n\n\n

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