Athletic Development for Youth Ages 11 – 21
S.C.O.R.E. is our 1:1 and small group athletic development program specifically designed to safely and progressively improve athletes “on-field” performance while decreasing the occurrence of injuries using proven sports specific training techniques in the following areas:
S-trength
Focus on multi-plane/multi-joint resistance training
- Improve “explosive” power
- Improve muscular endurance
- Improve sport dependent body composition
- Improve bone density
- Decrease occurrence of injury
C-onditioning
Focus on cardiovascular fitness
- Improve energy and stamina
- Improve body composition
- Decrease recovery time
O-n field movement
Focus on speed, agility, and quickness
- Improve running mechanics
- Improve linear and lateral speed
- Improve change of direction and deceleration
- Improve “1st step” quickness
R-ange of motion
Focus on active flexibility and joint mobility
- Improve muscular balance
- Improve movement quality and efficiency
- Decrease occurrence of injury
E-nergy consumption
Focus on sound nutritional principles
- Improve overall health and wellness
- Improve performance
- Improve sleep
- Safely manage sport dependent body composition
More importantly, each athlete will receive hands-on coaching from degreed and/or certified, training professionals. To sum it up: if it involves a field, a court, a rink, a mat, the road, or a pool, CAC can keep you steps ahead of the competition!!!
S.C.O.R.E is designed for all sports and is offered as a year round 1:1 training program and as a comprehensive group athletic development camp in the summer.
SUMMER S.C.O.R.E.
CAC’s Summer S.C.O.R.E program has 2 age appropriate offerings to ensure proper training and execution of movement:
S.C.O.R.E. – Junior Varsity:
This 60-minute program is designed for athletes’ ages 11-13 and emphasizes the development of a faster, more agile, and well-conditioned athlete. Participants will begin by learning movement mechanics and then safely progress into more intense age appropriate training to improve overall athleticism. Each group requires a commitment of 2 days/week for 8 weeks and is limited to 10 athletes
S.C.OR.E. – Varsity:
This 90-minute program is geared towards athletes ages 14-18 and emphasizes the development of the complete athlete. Participants of this program are trained to be stronger, faster, and better conditioned than the competition. This program pays additional attention to resistance training to support a more durable and functional athlete. This program requires a commitment of 3 days/ week for 8 weeks and is limited to 10 athletes
Ready to SCORE?
Click Here to fill out our 1-minute fitness questionnaire. Our Fitness Coordinator will contact you to get you started and provide additional information.
MEET THE TRAINERS
PROGRAM SERVICES AND PRICING
S.C.O.R.E FAQ:
1. What age group are S.C.O.R.E programs intended for?:
- S.C.O.R.E. is most appropriate for athletes 11-21 years old.
- Special exceptions may be made for those slightly younger depending on maturity.
- We use the term athlete very loosely as you do not have to play a sport in order to participate (1:1 or group).
- Everyone can benefit from improved athleticism.
2. Isn’t 11 years old too young to lift weights?:
- It was believed many decades ago that pre-pubescent children should not lift weights.
- This “myth” has been debunked by several research studies supporting “Age appropriate” strength training for pre-pubescent children.
- We do not strength train our youth like tiny adults, but rather like the unique individuals that they are.
- In the summer, we offer separate group programs for athletes 11-13 and 14-18 to ensure training is appropriate based on age, maturity and physical development.
3. Even though I am an athlete, I do not want to get “Bulky” from lifting weights?:
- While one of the most common physical adaptations to occur with weight training is increased muscular sized, it is strongly dependent on factors including baseline levels of testosterone and acute testosterone responses to weight training both of which tend to be lower in females and those over 30 years of age. Other factors include training program, intensity, volume, nutrition, and sleep.
- Our strength component primarily focuses on movements best suited for strength, power, speed, and injury reduction. Therefore, putting on slabs of muscle is not our primary focus though it is possible that muscular size may increase.
4. My child plays (insert sport) do you have a program that specializes in (insert sport)?
- C.O.R.E’s primary goal is to develop athleticism regardless of the sport played.
- “Sports-Specific Training” is more of a marketing term used to attract a group of athletes from a specific sport even though the training program changes very little versus another sport.
- From an athleticism standpoint, sports tend to have more in common than they do not.
- They require strength, power, quickness, and a moderate-high level of conditioning
- They generally require movements in various directions
- Most athletic injuries occur in the ankle, knees, low back, and shoulders
- Generally being bigger, stronger and faster is an advantage
- If you still believe that your child needs a specialized program for (inset sport) then we recommended you do S.C.O.R.E 1:1 with a trainer (versus our summer program).
5. My child cannot make the full 8-week summer program, can they still attend?:
- Absolutely, anyone participating in summer S.C.O.R.E can choose to pay based on their week(s) of attendance.
- Though the per-week price is a bit more, it ensures convenience in scheduling for your child based on their needs.
6. How do the two summer S.C.O.R.E programs differ?
- Our Junior Varsity program is most appropriate for ages 11-13 and focuses primarily on the mechanics of speed, agility, and quickness (SAQ’s) with an introduction to age appropriate strength training.
- Our varsity program is most appropriate for ages 14+.
- The varsity program takes a more “aggressive” approach to SAQ’s while holding onto the basic fundamentals.
- The varsity program includes a higher volume of age appropriate strength training.
7. My child has a off-season summer workout that their coach wants them to complete prior to the season. Can they do both programs?
- In most cases your child will need to do one or the other, as doing both will lead to overtraining and less than stellar results.
- While we are confident our S.C.O.R.E program will be the best off-season program for them, we are happy to look over your program prior to determine the best plan of action.
- If it is determined the coaches’ off-season program is the best option, we recommend working with a trainer 1:1 to ensure safe progress and execution.
YOUTH FITNESS ORIENTATION
Youth Facility Orientation: 30 minutes | FREE
Parents of youth ages 8 years 17 years old may request to have a facility orientation for their child on select equipment in the cardio room. Some of the equipment will not be accessible to youth based on their size, weight, and comprehension skills assessed by the trainer. This portion of the orientation is to identify what machines are suitable and which are injury risks.
Aside from facility orientation and limited equipment fitted for kids, youth will also undergo a basic fitness assessment that will measure their strength endurance, flexibility, coordination, and balance (proprioception). Most of the exercises will utilize body weight, resistance bands, medicine balls, and light dumbbells and kettlebells.*
Schedule with any Personal Trainer or through the Fitness Director.
*Note: your child must go through the orientation before using any equipment (cardio or fitness).
For additional information on all things training contact our Fitness Coordinator: 425.745.1617 x 453 or email: brians@columbiaathletic.com.
