Training Sessions

Sprint session focused on acceleration and resistance work.

Mason Citron September 13 Goal: Increase 5-10 yard sprint speed Movement #1 mobility, ankle stability, hip stability Movement #2 Speed warm up, Plyo warm up Movement #3 5 yard sprint time + big jumps 10 yard sprint time Movement #4 Resisted Runs + Weighted Jumps Mason sprint times: 5 yd at 0.91s, 10 yd at 1.65s, and 15 yd at 2.32s. Mechanical focus needed: wide lateral arm swing and insufficient knee drive during acceleration. Introduced half-kneeling and falling start sprint drills. Mason expressed strong interest in incorporating agility and 5-10-5 shuttle work in upcoming sessions. Mason .91 5 yard sprints 10 yard sprints 1.65 2.32 15 yard sprints **wants to work on agility and 5-10-5 Notes: - arm swings out big time - knee drive isn't there Drills completed: - half kneeling - falling sprints

Mya September 11 Mini Hurdles Running warm ups Speed drills Directional jumps A - Back Squat A - DB Alt Bench A - Seated jump over hurdle B - Barbell RDL B - DB arnold press B - fire hydrants C - Abduction C - Gym accessories Completed variations across main strength lifts: heels elevated back squats up to 85 lbs, single-arm split stance DB push press at 25 lbs, barbell RDLs at 95 lbs, and standing alternating DB press with 15 lbs for 14 reps. Heels elevated back squat 65x8, 85x6 DB Push Press Single arm split stance 25x5 Barbell RDL 95x5 Standing Alternating DB Press #15x14 reps

Focused on movement activation and strength building. Khloe showed good lower body strength, working up to 75 lbs on her back squats. We modified her push-ups to the knee variation to maintain form and used a bench for glute bridges to increase the difficulty. Added high-volume goblet squats for endurance and a 50-yard walking lunge finisher to round out the session. Back Squat 75x6 cursty step up 15x6 push ups knee x8 single leg glute bridge off bench x 10 each Goblet squat 10x20 reps 15x20 reps 50 yards bodyweight walking lunges

Movement and Lift session including timed sprints and strength supersets. Rhayli showed good consistency in her 10-yard sprints with a top time of 2.31s. She utilized 15lbs for her Goblet Squats and Single Arm DB Bench Press, maintaining 10 reps for each. Other exercises were performed as planned but specific data points weren't noted. 10 yard sprints = 2.36 2.31 2.36 2.40 Heels elevated goblet squat 15x10 reps DB Single arm bench 15x10

[ARCHIVED — converted to planned workout] Athlete: Cherrie Guidry (adult)

Posterior-chain strength and hip-stability session with controlled-tempo hamstring work.

Riley initially mentioned upper-body-only work, but felt good when she arrived and completed the full planned session. Continued posterior-chain and hip-strength emphasis.

Big lift and big jump session. Strength work, jumping, and direct glute/hip development.

Jumping, strength and volleyball-specific conditioning. Knee discomfort was reported during the session. Posterior-chain weakness was identified, especially in the hamstrings relative to the quads.

Speed work, sumo deadlift, row, walking lunge, shoulder press, conditioning

Back squat, ring rows, plank, split squat, face pulls, russian twist, leg extension

PL workouts

Movement 1: Jump Rope, MB Slams, Monster Walks. Movement 2: Mini hurdles and speed session. Movement 3: Strength circuit. Mya performed a 10-yard sprint at 2.18 seconds. She completed 2 sets of Sumo deadlifts at 105 lbs for 5 reps, and 1 set of Barbell Shoulder Press at 35 lbs for 12 reps. 10 yard sprint 2.18 Sumo DL 105x5 for 2 sets BB Shoulder Press 35x12

Plyometrics, strength, conditioning AMRAP

RDL, row, clamshell, glute bridge, rear delt fly, band monster walks, conditioning

Back squat, incline bench, split squat, arnold press, planks

Movement session focused on sprints and resisted runs followed by strength

Sprint Dev Warm up, Resisted Sprints + 10 Yard Sprints, 15 yard resisted sprints. Lift.

M1 Warm up; M2 Angle Training Jumps; M3 Lift

Warm up with mini hurdles and balance/ankle stability. Angle Training Jumps (20s on 30s off x3 each angle). Lift.

M1 - Sprint Development/Mechanics; M2 - 10 yard timed sprint; M3 - Lift

Sprint Development/Mechanics, 10 yard timed sprint (2.15 best time), Lift

Mini hurdles, double leg sticks, single leg sticks, double leg pogo, single leg pogo, 6 inch and 12 inch hurdles, deceleration, back squat introduction.

Riley showed excellent speed during sprints, setting a new PR for her 10 yard sprint. Her performance on the trap bar deadlift was strong.

May 19th session included back squats, a sprint PR, and sled pushes. Knees caved in during sled push which needs attention.

Riley did back squats for the first time, focusing on learning the technique.

Mya completed a mixed workout focused on strength and mobility with a variety of exercises, including plyometric drills, weighted and bodyweight resistance exercises.

Workout includes deceleration drills and strength circuits. Mya completed the session with solid movement quality. We substituted the Arnold Press for the DB Seated Press and executed the primary movements as prescribed. Focus in future sessions on ensuring set volume is recorded more consistently. Heels Elevated Back Squat 95x8 DB Seated Shoulder Press 20x6 RFE Split Squat 20x6 DB Row 30x10

Mya Movement #1 Jump rope MB Slams Monster Walks Movement #2 Mini hurdles Speed Improvement Movement #3 A - Sumo DL A - BB Shoulder Press B - DB Split Squat (barbell) B - Incline DB Bench C - Abduction Machine

Focused on acceleration with resistance sprints. Upper body pulling exercises to improve posture and scapular control.

Athlete session focused on stability, mobility, and lateral speed work.

Warm-ups included mini hurdle work, acceleration warm-ups, and sprint technique drills. The focus was on the trap bar deadlift and vertical jump height.

Group session with Maddox and Ayden.

Significant improvement in sprint times and high beep test score.

Speed and aerobic testing.

Group acceleration and speed session.

Speed mechanics and timing including wall drills and sled pushes.

Group session for speed and deceleration.

Group session focused on speed, jumps, and conditioning.

Group speed session with Mak and Paisley.

Focused on acceleration drills and lower body power.

Focused on ankle and hamstring mobility, sprints, and aerobic capacity.

Strength and agility testing.

Focused on lower body strength and accessory work.

Deceleration work and heavy lifting.

Highlights included deceleration drills such as walking stops, jog to stop, and sprint to stop.

Shuttle testing session.

Focused on mixed development including strength and mobility.

Comprehensive session with warm-ups, plyos, lift, and conditioning.

Speed testing.

Speed testing.

Speed testing.

Agility and deceleration mechanics focused.

Acceleration and sprint drills.

Acceleration and sprint drills.

10 yard sprint: 1.83

Hurdles + Acceleration Drills. Pop up, Vert jump work.

Needs more ECC quads walk.

Beep test and lift session.

Beep test and lift session.

Beep test and lift session.

Includes Assault Bike and Assault Runner conditioning.

Hurdles + acceleration, speed drills, COD work.

Small Group Soccer Boys D1. Mini hurdles + acceleration warmup.

Includes mini hurdles and approach jump warmup.

Mini hurdles and acceleration warm ups.

5-10-5 testing, sprint testing, strength work.

Mobility completed. Balance testing level 2 completed (all shoes off). Plyometric progressions added: 12 inch hurdle sticks, pogo hops, 6 inch single leg sticks and pogos. Sprint mechanic drills. Strength work.

Warmup: Lizard, Band SFF, Band 90/90, Band GM, Walk lung, Push ups. 2 rounds.

Completed mobility, balance testing level 1 (shoes on for knee up, balance pad, slackblock), snap down learning, plyometric work, speed testing, and strength exercises.

Performed acceleration warm-ups, jump warm-ups, sprint drills, mechanic work as part of the session.

Has knee valgus on jumps and lands, does not use arms to run or jump.

Rylen - Warm ups + Plyometrics + Speed (Sled Push, Levels 5/10/15) + Lift (HE Back Squat, Barbell Bench, DB Rev Lunge, DB Row, SL TKE, Bicep Curl Rope) + Conditioning (1.5 mile run 11:56)

Sophie Bourque - Mini hurdle warm up + Sled Push + Resisted Sprints + Pop Up + Sprints + Agility Drills on laser + 5-10-5 testing

Briggs Brennan + Christian Glenn - Sprint testing

Carson Guidry - Sumo DL

Payton Guidry - Sprint testing + Chest Press

Cherrie Guidry - Lift

Cherrie Guidry - V Squat + Upper/Lower

Taylor Lazard - Sprint + Resisted Run + Lift

Briggs Brennan - Sumo DL + DB Row

Elijah Thibodeaux - Hurdles + Acceleration + Lift

Rylen Noel - Full body lift + Conditioning + InBody

Elijah Thibodeaux - Dead Day: FFE SS + Sumo DL

Easton Salazar - Movement Prep + Lift

Taylor Lazard - Lift

Rylen Noel - Plyos + Acceleration + Lift + Conditioning

Briggs Brennan - Pogo hops + Acceleration + Lift + Sprint testing

Cherrie Guidry - Lift

Channing Berard - Lift only + VBT Back Squat

Maddox Tumlin - Warmup + 10-yard sprint testing

Annalie + Christian J. - Mini hurdles + Depth Drop + Lift

Sophie Bourque + Taylor Lazard - Speed testing

Arabella McGee - M3 Lift

Rylen Noel - Plyo + Acceleration + Lift

Jovian Crutcher - MY Lift

Trap Bar Deadlift VBT - Christian Glenn + Briggs Brennan

Warm up: 90/90 cobra + child's pose / low back twist. 2 rounds: 5 band good mornings, 5 push ups, 5 band pull aparts. Plyometrics: lateral double leg sticks, lateral double leg pogos, lateral single leg sticks, lateral single leg pogos with 6 and 12 inch hurdles. 2 rounds depth drop + 5 med ball slams. Full lift block.

Josalyn & Madison - Defensive Conditioning Speed Test

Carson, Payton, Channing, Jack, James, Fred

Briggs & Christian Glenn - VBT Back Squats

Harper - Sprint + Lift

Elijah T, Kennedy, Hannah, Channing, Alec - March 30 group

Christian Glenn - Lift Specific

Carson & Payton - Upper Body / Full Body

Connley Brennan - Mixed conditioning + strength

Cherrie Guidry - Strength

Aubrey T - Speed/Agility/Lift

Channing, Kayce, Elijah, Levi - Stops + Lift

Adong P - Speed/Agility/Lift

Rylen - Plyometrics + Lift + Conditioning

Taylor L - Explosive Warmup + Lift

Christian Glenn, Briggs Brennan - Speed/Strength/VBT

Carson Guidry, Payton Guidry - Strength

Rylen Noel - Speed/Strength

Levi, Carson, Payton Guidry - Mixed

Elijah Thibodeaux - Speed/Strength

Alec Frederick, Kayce Alexander, Channing Berard - Strength

Easton Salazar - Speed/Strength

Cherrie Guidry - Strength

Briggs - Strength

Jovian - Mixed

Arabella - Strength

Kayce - Strength

Alec F - Mixed

Sophie B - Mixed

Makenzie - Strength

Briggs - Strength

Christian Glenn - Strength

Jax, Graeme - Strength

Carson, Payton, Levi - Strength

TPI + Strength

Warmup: mobility, hurdles + depth drop + acceleration, sprints + resisted runs

Warmup: mobility, hurdles + depth drop + acceleration, sprints + resisted runs

Warmup: mobility + balance, band TKE, FFE split squat, mini hurdles, acceleration warmup (focus on resisted running)

Warmup: mobility + balance, band TKE, FFE split squat, mini hurdles, acceleration warmup (focus on resisted running)

Warmup: mobility + balance, band TKE, FFE split squat, mini hurdles, acceleration warmup (focus on resisted running)

Warmup: mobility (glute roll, balance hips), mini hurdles + acceleration warmup

Warmup: sprint drills (sleds, pop ups), sprints

Taylor - Strength + Speed

Makenzie - Strength + Speed

Small Group: Maddox, Conley, Cooper - Warmup/Mobility, Mini Hurdles + Acceleration Warmup, Agility + Speed

Briggs Brennan - Mobility, Deceleration work, Strength + Agility

Jovian Crutcher - Warmup/Mobility, Strength + Speed. Grip strength gives out before muscles during lifts.

Arabelle McGee - Strength session

Kayce Alexander - Strength + Agility. Does not like lifting on left leg. Needs to do better loading knee on left leg. No knee pain during leg extension.

Josalyn + Madison - Strength + Agility

Graeme Owen - Strength + Speed

Cherrie Guidry - Strength session

Bray Brennan - Warmup/Mobility, Mini Hurdles + Acceleration Warmup, Strength + Speed

Josalyn + Madison - Speed + Strength

Connley - Full session: movement prep, strength, conditioning, speed, resisted runs

Payton - Full Body: Sumo Deadlift, BB Bench Press

Carson - Upper Body: Bench Press, Pullups, Incline DB Bench

Channing - Group session: agility (5-10-5), deceleration drills, strength

Layton - Velocity Based Training: Back Squat VBT, Bench Press VBT

Alec Frederick - Group session: agility (5-10-5), deceleration drills, strength

Elijah Thibodeaux - Group session: agility (5-10-5), deceleration drills, strength

Levi - Full Body: Sumo Deadlift, BB Bench Press

Warmup: Mobility, Ankles, Hips. TPI retest scheduled next week.

Christian J session

Ahnalie session

Warmup: Mobility, Ankles, Hips, Lift Warmup

Elijah: Heels elevated back squat, DB bench, DB split squat, DB row, 10-yard sprint.

Kayce: Goblet squat, DB bench press, plank, goblet split squat, DB row, side plank, 10-yard sprint.

Payton and Levi. Movement: 10-yard sprints and FP jumps, rested sprints. Lifts: Back Squat, DB Bench, Barbell Split Squat, DB Shoulder Press, Chest Press, SIL Leg Extension.

Strength work + cardio (Stairmaster). V squat, lat pulldown, hip thrust, shoulder press, abduction machine, hammer row, lying leg curl.

Movement prep: ankles, hips, balance. Mini hurdles + acceleration warmup. 10-yard sprint + resisted runs (Level 1, 2, 5). 5-10-5 agility.

5-10-5 agility testing + strength. Goblet squat, DB bench, goblet split squat, DB row, lat pulldown, leg extension.

Strength. Front squat, BB bench press, contralateral RFESS, banded pullups, chest press machine, lying leg curl, rope bicep curl.

Movement prep: ankles, hips, shins, balance. Mini hurdles + acceleration warmup + force plate testing. 10-yard sprint + resisted runs (Level 5). Strength: individual blocks for Briggs, Christian, Ahnalie.

Strength work + cardio (Stairmaster). Leg press, lat pulldown, glute kickback, shoulder press, lying leg curl, leg extension.

Acceleration warm-up: sled pushes, pogos. Strength + speed (10-yard sprint).

Movement prep: ankles, hips, adductors. Movement dev: lateral hurdle hops, stick landings, deceleration warm-up. Strength + 5-10-5 agility testing.

Movement prep: ankles, hips, balance. Movement dev: medicine ball slams, approach jumps. Speed + strength.

Payton: 10-yard sprints, resisted sprints, strength work.

Carson: bench press, pull-ups, DB incline bench, dips.

Briggs: ankles/hips mobility, mini hurdles/acceleration warm-up, 10-yard sprints + resisted sprints, lift. Note: Squat sumo on FF.

Aubrey: ankles/balance/hips, hurdle pogo hops (mini+mod) + acceleration warm-up, sprint warmups (sleds/pogos/tally) + force plate, lift.

Mar 2 - Sophie session

Mar 2 - Elijah Thibodeaux session

Mar 1 - Channing Berard session

Mar 1 - Jax Owen session

Mar 1 - Graeme Owen session

Mar 1 - Levi Guidry session

Mar 1 - Payton Guidry session

Mar 1 - Alec Frederick session

Feb 28 - Taylor Lazard session

Feb 28 - Jax Bienvenue session

Feb 28 - Makenzie session

Feb 28 - Cherrie Guidry session

Strength and conditioning session. BB RDL, OHP, step ups, pull ups, squats, rows, and accessory work.

Movement/Plyometric development session. Deceleration progressions for Elijah, Alec, and Jax. Balance and plyometric progressions for Sophie.

Session focused on restoring balance and lower-body control. Balance pad, mini hurdles, mobility work, quad/low back rolling. Left leg continues to show stability and load tolerance deficits, but athlete tolerated strength work well with no pain in primary squat patterns. Continue building unilateral stability and progressive loading.

Strength + Mobility session. Athletes: Easton Salazar, Carson, Payton Guidry, Layton Marks, Jax Owen, Graeme Owen. Included VBT for Layton on back squat.

Feb 23 — Lower body strength, posterior chain, sprint resistance work. Athletes: Channing, Kennedy, Josalyn, Madison, Alec, Carson

Ankles / hips / balance, deceleration + mini hurdles, 10-yard sprint testing, 5-10-5 testing

Rhett, Ronin, Graeme workout – 2026-02-20

Performance Training - Feb 20

Agility drills and reaction-based 5-10-5 work.

Performance Training - Feb 20

Feb 18 training

Feb 17 training

Quick log entry

Feb 15 training

Feb 14 testing

Feb 13 training

Feb 12 training

Strength + Speed - Cap's Sports Performance

Strength & Speed session

Kennedy Bergeron - Strength Training

Payton - Strength Training

Levi - Strength Training