High School Performance Training Academies

High School Performance Training Academies

High School Performance Training Academies
per class

Elevate Your Game!Whether you're a seasoned player or just starting your sports journey, This class is tailored to unlock your full athletic potential. The program is designed to improve strength, speed, agility, endurance, and overall athletic performance for all sports.

*Memberships Available*

*Credit Passes Available*

Grades: 9th-12th

Ages: 15 -17

Speed and Agility


  • Dynamic Warm-ups (CNS Activation with Joint and Muscle Prep)
  • Warm-ups are based off of training experience, sports played and overall athleticism.


  • Lateral, Horizontal and Vertical
  • Multiple levels of progression with emphasis on maximizing horizontal power/speed as it relates to all sports on the high school level.

Movement Mechanics:

  • Lateral, Linear, and Multidirectional
  • Technical and complex drills (loaded and unloaded) with full speed application drills
  • Major emphasis on resisted and assisted movement patterns such as sprints and jumps.

Sport Specificity:

  • 2-3 Drills daily dedicated to the specific sport movement

Strength Training

4-Week Training Blocks:

  • Exercise choices for each day are maintained for 4 weeks
  • Assigned volume (sets and reps along with tempo) will increase week to week within a given training block.
  • New exercises will be assigned each day for a new 4 week training block with different loading patterns.

Week 1

  • Learn proper muscle action while performing the appropriate exercise
  • Low- moderate volume (sets of 5 - 8 reps) low- moderate intensity
  • Learn proper tempo with isometric contractions to gain proper control of eccentric and concentric movements.

Week 2

  • High volume (sets of 8 -15 reps) with moderate intensity
  • Higher tempos with longer reps, speed and time under tension per set
  • Short rest periods to stimulate muscle growth (hypertrophy)

Week 3

  • This week consist of very high intensity and low volume (sets of 1 - 4 reps)
  • Sports-Specific movements are relative on week 3
  • Speed and power sports will have a lot of variable resistance such as ( soccer, tennis, volleyball, golf, gymnastics, cheerleading, baseball and softball)

Week 4

  • This week consist of moderate intensity and low volume (sets of 5 - 10 reps)
  • Explosive tempos with heavy weights or lighter weights with variable load (i.e squat jump with trap bar and bands)
  • High contact sports athletes such as football, lacrosse, basketball and some baseball need to gain muscle mass. Athletes will have heavy loads that they can manipulate very well.

AWOL Sports Performance, LLC

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