High School Athletes (ages 15-18)

“The greatest medicine is to show people how not to need it” – Hippocrates

Our junior development program sets the foundation for an athlete’s future in the college ranks. Taking advantage of a high physical growth and development period, we introduce athletes to training methods focused on developing speed, strength, flexibility, stamina and overall explosiveness. Every program is unique to the athlete based on their chosen sport.

“Don’t just participate, but dominate”

The modern high school athlete faces a much more difficult schedule, incorporating both competition & academics.

Every thing that is done within a program must have a rationale behind it.

What Types of High School Athletes does The System Work With?

Rookie Player
Prospects are a risk proposition. More often than not, it takes roughly 2-3 years to see real talent coming through.
Under-productive Player

Define weak links and overcome them.

“The chain is only as strong as the weakest link”

Chronically Injured Player

Determine possible causative factors that may be contributing towards decreased performance.

Non-Injured Individual Athlete

Trying to obtain a scholarship to a “D1” College & who wishes to maintain/improve their health and well-being.

What will you experience at our training facility?

In depth assessment & consultation that looks at the following areas, in order to determine exactly what they need to do within their own individualized program to reach their goals and be the best they can possibly be:

  • Body composition (body fat, body water, lean muscle tissue)
  • Girth measurements
  • Muscle imbalance
  • Posture analysis
  • Movement analysis
  • Appropriate strength and endurance tests
  • Sport-specific performance tests

What you will receive is a Professionally designed monthly program tailored to your own needs & goals to ensure safe & effective training.

The absolute best coaching in technique and performance that you will find.

You will learn why you are doing what you are doing and how to train the right way for you.

Benefits from The System training:
  • Character Development – positive character or attitude towards peers, parents and coaches fosters a strong work ethic, which can lead to success in sport and in life
  • Learn proper nutrition and eating habits
  • Learn basic Theory and Conditioning Terminology
  • Learn basic regeneration techniques
  • Instill an active healthy lifestyle
  • Development foundation of correct bio-mechanics of all movement patterns (Running, Jumping, Pushing, Pulling, Throwing, Catching) coordination and general athleticism (i.e. Physical intelligence)
  • Strength training preparation through the utilization of body-weight exercises and medicine ball exercises
  • Develop good posture and Ideal muscle tension patterns that naturally foster efficient movement
  • Lower injury risk
Speed & Acceleration
  • Speed is a skill that can be taught, therefore a majority of athletes can improve their speed
  • Any athlete or physically active person can benefit from speed training 
  • Exposure to maximal sprint speed develops speed, but sometimes you need to go back to go forward, in order to reduce the risk of injury by establishing good sprinting technique via running & general conditioning drills, as well as proper regeneration  
  • Sprint-specific drills can assist athletes to develop a better understanding and efficiency, as well as a ‘feel’ for the technical elements required to sprint

“Speed is movement & sensation in reverse”

  • Speed training when done correctly & in the right amount, is one of the best forms of exercise & improves all other physical qualities such as:
    • Strength
    • Explosive power
    • Co-ordination
    • Pliability (i.e. Flexibility + Mobility + Stability + Elasticity)
    • Agility
    • Acceleration
    • Proper running & sprint biomechanics
  • The System’s Speed Training Program is based on tried & trued methods that have produced results in less time, with less effort & with less injury potential
  • The System’s program is trusted by teams & various individual athletes ranging from football to baseball, to basketball, to hockey & many other sports
  • A sound speed training program should address:
    • Foot & ankle strength & mobility
    • Hip & leg strength &power
    • Mid-section & lower back strength, flexibility & endurance
    • Technique 
    • Overall strength 
    • Power development
    • Range of Motion
    • Pliability (i.e. Flexibility + Mobility + Stability + Elasticity)
    • Inter & Intramuscular Co-ordination
    • Bone strength & density
  • A key, often overlooked, element w.r.t speed training is the application of both Monitoring of Training Response & Regeneration methodologies, hence sometimes the best speed comes not from sprinting, but from soft-tissue flexibility & mobility sessions
  • The System’s program provides a high-quality coaching, conditioning & regeneration methodology, that is proactive, autonomous & utilizing progressive coaching methodology, that instills a strong work ethic, discipline, dedication & direction needed to achieve high performance
I. Speed Training for Speed-Power Sports
  • Speed Training ideal for athletes who run and perform agile movements such as:
    • Football
    • Hockey
    • Lacrosse
    • Tennis
    • Ball Hockey
    • Soccer
    • Basketball
    • Baseball to name a few
  • Our Speed Training Program is beneficial to any athlete whose main sport requires fast bursts of speed, power and speed-endurance.  

  • Our program is focused on increasing explosiveness and dynamic movement to enable athletes to move faster with less effort.  
  • We also focus on strength, movement and balance to ensure a well-rounded training program for your athlete.  
  • Speed Training is one of the most important aspects that should be incorporated for all athletes who serve to benefit from it. 
  • Speed Training involves the increase in muscle power through both speed, technical guidance and increased range of motion. 
  • As athletes enter each stage of Speed Training, the exercises and drills become easier with greater explosive force behind each repetition.  
  • By improving the amount of force that muscles can produce and accept from the ground, athletes will be on the right path to running faster, jumping higher and changing direction quicker. 
  • Speed Training drills increase agility and speed with specific movements and sprinting techniques. 
  • Over time, the muscles ability to generate power and increase in fast twitch muscle fibres increases over time. 
  • By using the use of weighted resistance or speed enhancers to force fast twitch muscles into overdrive, Speed training increases the athlete’s ability to perform well. 
  • Through exercises like sprinting and agility drills involving jumping, bounding or hopping motions, athletes gain experience and muscle memory that mimic movement that take place during a game and/or practice situation.
II. Team Sport Speed Training
  • Our programs target plyometric, interval, speed and strength training to provide explosive strength and endurance training while providing injury prevention strategies.  

  • Our Team Sport-Specific Training Programs offer customized programs for your team designed to improve your team’s strength, endurance, explosiveness, speed and agility.

  • Same as our Individual Speed-Power Program, but catering to a group setting.
III. Learn to Train & Train to Learn Sprint & Running Program
  • Our Train to Learn how to Run Program is for all of those athletes out there of any ability and skill that want to learn how to run more efficiently and stay fit.
  • Our program will teach you all that you need to know about running to get you ready for your goals.
  • Ideal for those who want to get faster & be more efficient in events such as:
    • 100m
    • 200m
    • 400m 
    • 1500m
    • 5K to 10K  
    • & all other running events

For Speed Training Programs that will help your athletes with their speed, power, strength and endurance contact: yusuf@thesystem.ca 

Book your sessions today!

Low-Level Plyometrics Training
  • Advanced double-leg jumps
  • Advanced low-level hops
  • Advanced low-level skips
Improvement of Range of Motion
  • Dynamic flexibility
  • Static flexibility
  • Proprioceptive neuromuscular flexibility
  • Functional strength exercises
  • Active and passive mobility
  • Develop proper warm up sequence
  • Soft tissue work to get rid of scar tissue, knots and adhesions in order to restore optimal tissue quality and movement and get rid of pain, stiffness, and movement limitations
  • Increase pliability (i.e. combination of flexibility, mobility & speed)
Strength Enhancement
  • Core strength exercises
  • Swiss ball conditioning, pool conditioning and foot and ankle mobility / strengthening
  • Body weight strength
  • Functional strength exercises
  • Corrective exercise to prevent and rehabilitate injuries, decrease stiffness
  • Fix postural faults and address muscular imbalances and asymmetries
  • Introduction to compound lifts (i.e. Squat, dead lift, overhead press etc…)
Nutrition Guidance
  • Learn proper eating habits that will be a staple through-out your life
  • Custom meal plans
  • Custom supplement plans
  • Guided grocery shopping
  • Time-saving meal preparation & cooking tips