7th - 12th Grade — During puberty kids get stronger, faster, and develop more coordination. Functional strength becomes essential for both success and injury prevention in competitive sports. Sports performance programming for this age group builds on foundational movements and neuromuscular patterns developed in the prior phase; however regardless of age, beginners will be taught basic movement mechanics before moving on. Strength and power will be improved both bilaterally and unilaterally with functional equipment like dumbbells, kettlebells, medicine balls, barbells, TRX suspension trainers, stability balls, bands, and more! Strength and power training alone will improve speed, agility, and vertical by increasing the amount of force produced with ground contact. In addition, athletes in this age group will learn the mechanics of sprinting, jumping, landing, and lateral movement. Neuromuscular patterns for speed and agility will be further improved with spontaneous drills and games that require athletes to stop, start, run, and jump.