Mission: SCUFC Speed and Strength Program will focus on building age-appropriate athletic skillsets with long-term athletic development in mind. A whole-body holistic training model designed to maximize development in all facets of physical activity to improve sports performance and overall health.

Focus: To instill confidence, boost performance, and decrease risk of injury. Proper youth athletic development is general and starts at the basics. As the athlete matures and starts to develop skills such as speed, strength, and power; they will begin to be tested and analyzed for data. These tests and training metrics will allow for individualize training and the best chance to increase overall performance.

Spring

Team Performance Training:

U12-U14

Based on Athletes Practice Schedule

The Team Performance Training Classes will be a 45-minute to 60-minute session involving athletes and their teams. In this session, athletes will warm up and a technical session to prepare for practice followed by a full body lift. These sessions will focus on prehab, mobility, and strength exercises.

Programing will focus on developing underdeveloped muscles and is usually found in prepubescent adolescents such as the posterior chain, abductors, and the hip flexors.

Summer

Bantams Developmental Academy:

Foundation:

U12-U13

Boys & Girls: Monday, Thursday, and Friday (9:00am-11:00am)

The Foundation course will be a broad athletic training class focused on basic speed and strength principles. In this course it will be teaching good qualities early and focusing on agility, balance, coordination, and stabilization. This will occur through many bodyweight exercises as well as fun engaging activities involving tumbling, twisting, jumping, catching, and running.

Intermediate:

U14-U15

Boys & Girls: Monday, Thursday, and Friday (9:00am-11:00am)

The Intermediate Course will be a building block off the foundation course. In this course more traditional bodyweight exercises will occur such as pushups, squats, and lunges. Technique will be the focus and learning how to load/develop different muscle groups in different anatomical planes. The importance of proper and safe techniques cannot be emphasized enough. The greater the progress the greater the load and volumes athletes can work with.

Elite:

U16-U19

Boys & Girls: Monday, Thursday, and Friday (9:00am-11:00am)

The Elite Course will be the most advanced academy performance training program. Certain basic strength and technique prerequisites will be required. This course will focus on power and velocity in the exercises. Developing strength at a larger range of motions will be a focus alongside a much more data driven approach. There will still be elements of lower-level classes to maintain and build upon fundamental skillsets.

APEX Athletic Performance:

Sign up for any of the class offerings based on athletes' level and preference. Sign up for classes on the Mindbody Fitness App and choose either the Huger St. (Columbia) or Lexington Location to get started. https://apps.apple.com/us/app/mindbody-fitness-salon-spa/id689501356

Fall

Schedule: The 2024 Fall Speed and Strength Program will be split into two 7-week programs.

• Fall 1: August 19th - October 4th

• Fall 2: October 7th – November 22nd

Team Performance Training:

U13-U19 / 2 classes per week

The Team Performance Training Classes will be a 45-minute to 60-minute session involving athletes and their teams. In this session, athletes will warm up and engage in a technical session to prepare for practice followed by a full body lift. These sessions will focus on prehab, mobility, and strength exercises.

Programing will depend on age and ability levels of each team:

Intermediate (U13-U14): The focus of the Intermediate sessions will be on strengthening underdeveloped muscles that are usually found in prepubescent adolescents such as the posterior chain, abductors, and the hip flexors. Athletes will then learn to master movement patterns such as the squat, hinge, pushup, lunge, etc.

Elite (U15-U19): The focus of the Elite sessions will be on power, speed, and strength at larger range of motions. In these sessions athletes will continue to improve upon skills gained in younger level courses.

The goal of these sessions is for athletes to develop tools that will help translate actions to results on the playing field.

Questions?

Contact:

Lead Coach: Peyton Miller / (803) 608-4437 / peyton.miller@prismahealth.org