June 23 - August 18, 2023
Speed, Endurance and Agility Training
Reservoir H.S., Fulton, MD
Max Participants Per Session: 30
Strength & Power Training
114 National Business Parkway, 20701
Max Participants Per Session: 16
To see the exact training regiment, please click here.
Phase 1 (Mini Camp) | $135/person
Phase 2 ( Conditioning Only) | $405/person
Phase 2 (Strength & Conditioning) | $540/person
Phase 1 & 2 (Mini & Full Camp) | $599/person
Everyone is born with a certain level of natural ability to run fast! Obviously some are born with more ability than others. But, we are all able to increase our ability in terms of speed through building "quick-twitch" explosive muscles and honing the proper technical aspects of sprinting. All together, these techniques allow each individual to maximize their speed in qualifying tryouts and on the track, field or court of competition.
What is the distinction of "athletic" endurance versus standard "steady-state" endurance? Steady-state endurance training essentially trains an athlete to perform at a sustained or gradually increasing pace of low-intensity output over an extended period of time. Athletic endurance training by contrast trains an athlete to sustain repetitive short intervals of high-intensity output with brief periods of low exertion or rest. Most sports require athletic endurance more so than steady-state endurance. Our program utilizes various forms of High-Intensity Interval Training (HIIT) as our primary approach to building "athletic" endurance. HIIT training is a time-honored technique for minimizing recovery time between high-output intervals, allowing athletes to perform high output movement repetitively for long periods of time, versus maximizing the time an athlete can perform at relatively low-output intervals.
AGILITY...the ability of an athlete to change direction, accelerate and decelerate quickly and efficiently. Most athletes will employ agility and quickness more than speed during the course of competition. Often times "quickness" in small areas mimics speed. Agility probably more so than the other athletic traits can be developed the most through drills. And, we drill our athletes in all aspects of agility, including lateral quickness, acceleration-to-deceleration, reaction, balanced movement, rapid feet and other techniques.
A well-conditioned muscular body is an athlete's most valuable asset. At the heart of all conditioning is STRENGTH! A physically strong athlete is most likely to be able to stand the rigors of training in the other areas of athletic development, avoid serious injuries and be an imposing figure on the playing field, court, or other arena of competition. The ESP program employs a unique form of Interval lifting that makes all workouts scalable to each athletes max capabilities in terms of strength, while simultaneously promoting maximum muscle endurance. Muscle endurance is an often overlooked but invaluable aspect of strength training. Just as traditional cardio endurance is important to an athlete so that they don't become easily winded, muscle endurance is important to an athlete so that they don't become easily fatigued. That is the shortcoming of traditional power-lifting approaches to strength training: Yeah...the athlete can lift a lot of weight, but they can't lift it twice. Our approach conditions the athlete to be able to lift heavy AND for sustained periods with minimal recovery time, meaning their muscles fatigue less which allows them to remain in the game longer.
At the nexus of strength, speed, agility and technique is POWER! Power is the ability to not just move mass, but to move mass explosively! Power is the elixir that turns a Ground-Rule Double to a Home Run. It's the ingredient that turns a good block in football to a "pancake" block. Power turns layups to dunks in basketball and gets the ball into the goal before the goalie can react.
The U-Drill is an agility drill that develops an athlete's ability to accelerate in to a proper back pedal, decelerate with hips low for balance, move laterally with efficiency (notice only three steps around the back cone), accelerate in to a forward sprint, decelerate with low hips and efficient steps (notice all athletes only take 3 deceleration steps and all push off with the inside foot [closest to the cone], and do the whole thing in reverse to ensure motor skill and muscle memory balance.
One of the bio-mechanical components of speed is "quick feet". The Lateral Hurdle Quick-Feet drill develops the athlete's motor skills and muscle memory to move there feet in such a manner. Although it seems like a simple drill, there are many technical speed mechanics being developed simultaneously. Notice the height of the knee drive (always above the waist), the direction of the high knee drive (always into the shoulder), and maximum arm drive (high thumb over the shoulder, low thumb behind the hip, arms moving straight ahead and not across the body). All part of the biomechanical breakdown of speed development.
When most people talk about "core" development they're really talking about the abdominal muscles. In fact, it's the hips that dominate the core and provide stability and connectivity between our upper and lower halves of the body and are particularly critical and athletic movement. Show me an athlete with weak or tight hips, and I will show you an underperforming athlete. Exercises like Push-Pulls help the athlete develop the mechanics of rotational force generation and power (starting with push from the feet, up through the flip of the hips, stabilized by the obliques, and out through the "punch of the upper body), which is applicable to almost all sports, particularly sports that require you to swing, punch, kick or tackle.
Properly performed and applied, the Battle Rope exercise is essentially about Power, specifically the ability to generate force with the minimal range of motion. It has the additional benefits of developing core strength and full-body muscle and cardio endurance. The way we train our athletes to do the Battle Rope exercises emphasizes short-area powerful movement of the hands, arms and shoulders and minimal movement of the upper body, which is stabilized by the core. This is another skill that is transferable to many sports in terms of the ability to generate maximum power with shorter swings or hand thrusts, giving the defender less reaction time to block a shot on goal, a batter more pop threw just the hands, and a football lineman more pop without the need to extend the arms .