School Based Programs

For information about applications

Central Memorial High
  Baseball, FlexSports,
  Hockey, Lacrosse,

Senator Patrick Burns
  Baseball, Hockey

RT Alderman
  Hockey, Soccer

Please contact
Roger Wolfe at

To request an application,
please send an email,
with school and sport you
are looking for, to:

Related Links

Training on bikes

Strength and Conditioning Training Principles

 Sport Specific Strength & Conditioning

Hockey is an intermittent-based (anerobic) game that is physically challenging. On average, players perform for 15-20 minutes of a 60-minute game. A typical interval lasts 30-80 seconds with a 4-5 minute rest interval between shifts. These shifts tend to be anaerobic in nature with short, intense bouts of high speed skating and aggressive body contact. 

The hockey Strength & Conditioning program at the National Sport Academy emphasizes each physical parameter needed to improve on-ice performance (anaerobic capacity, aerobic endurance, transitional acceleration-speed, agility-coordination, strength and power, hypertrophy, injury prevention strategies, and hockey specific nutrition strategies).

Baseball is a game that demands a tremendous amount of athleticism. To be successful, baseball athletes must exhibit a high degree of strength and power. Studies have shown that a baseball specific Strength & Conditioning program can significantly increase batting speed and striking power as well as throwing velocity. Power training (using plyometrics for example) can increase a baseball player's speed and agility (e.g. fielding, time to 1st base etc). It may also improve throwing and batting velocity over and above conventional weight training. 

The baseball Strength & Conditioning program at the National Sport Academy emphasizes all of the above.

Lacrosse (field and box lacrosse) is one of the most physically challenging games in sports competition.  Similar to hockey, basketball, and soccer, lacrosse athletes must posess a high level of aerobic and anaerobic capacity so they can excel on the floor or the pitch (e.g. anaerobic capacity=accelerating to loose balls, transitioning the ball, creating space between attacker and defender; aerobic capacity=rapid recovery between shifts (BOX), maintaining the ability to sustain speed over the course of the entire game (FIELD) etc).  Lacrosse athletes also require a great deal of strength and power for shooting velocity, body contact, agility etc). 

The lacrosse specific Strength & Conditioning program at the National Sport Academy effectively prepares lacrosse athletes for the aforementioned demands created by the sport of lacrosse.

Soccer is a demanding sport that requires a tremendous amount of conditioning (aerobic and anaerobic energy systems), muscular strength, power, and muscular endurance. Few sports are played on as large a playing field, lasting as long and without regular rest periods. According to current research, players cover 8-12 km during a match, consisting of 24% walking, 36% jogging, 20% coursing, 11% sprinting, 7% moving backwards and 2% moving whilst in possession of the ball.  Consequently, soccer players must possess excellent aerobic endurance with VO2max reported to range between 55 and 70 ml/kg/min in elite performers. The game is played at an average intensity close to the lactate threshold - approximately 80-90% of maximum heart rate. 

The soccer specific Strength & Conditioning program utilized by the National Sport Academy is designed to effectively prepare student-athletes to meet the demands placed on them while playing soccer.

The National Sport Academy Strength & Conditioning Program is designed to prepare each  athlete for success, no matter what their chosen sport may be.  The Flexsports program is unique as athletes from several different sports (e.g. swimming, equestrian, volleyball, skiing, figure skating etc) participate. 

To effectively provide quality Strength & Conditioning programming to these specialized athletes, each athlete is provided a customized plan created to target their individual needs and sport objectives.