The plan

Program Overview

This camp is designed to get FHSAA soccer, basketball, wrestling, and girls weightlifting athletes physically prepared before their official first practices. The six-week progression moves from foundational strength and power development into game-speed conditioning, sprinting, and agility, so athletes arrive at tryouts stronger, faster, and better-moving than when they started.

Every session runs 60 minutes and follows the same structure: a warm-up and movement prep block, a main training block, and a cool-down. Sessions 1 and 18 replace normal training with a full testing battery so athletes, parents, and coaches can see measurable before-and-after progress.

Week	Dates	Monday	Wednesday	Friday
Wk 1	Aug 31 – Sep 4	Testing Day 1	Movement Quality & Foundation	Intro to Full-Body Power
Wk 2	Sep 8 – Sep 11	Lower Body Strength I + Landings*	Upper Body / Post. Chain + Low Plyo	Full-Body Power Complex
Wk 3	Sep 14 – Sep 18	Lower Body Strength II + Reactive Landings	Upper Body / Post. Chain II + Mod. Plyo	Full-Body Power II
Wk 4	Sep 21 – Sep 25	Peak Lower Body Strength + Depth Jumps	Peak Upper Body / Post. Chain + Reactive Plyo	Peak Power / Oly Lift Intro
Wk 5	Sep 28 – Oct 2	Acceleration Mechanics	Change of Direction & Agility	Sport-Conditioning Intro
Wk 6	Oct 5 – Oct 9	Max Velocity & Speed Endurance	Reactive Agility & Competitive Conditioning	Testing Day 2

Where the running happens

All Weeks 5 and 6 conditioning sessions, plus the running portions of Sessions 1 and 18, take place at Cady Way Trail. Athletes meet at Troika, jog to the trail (or the SR 436 pedestrian bridge for Session 16 hill sprints), do the running work, then jog back for cool-down.

Labor Day shift

Session 4 moves from Monday, Sep 7 to Tuesday, Sep 8. It is the only Tuesday session in the whole program.

Club soccer overlap

Local club and travel soccer runs September through November and usually kicks off around Sep 12, which overlaps this camp. Soccer parents should expect some Saturday club games during the camp window. AAU basketball wraps by early August, so there is no conflict there.

Sessions 1 and 18

The Testing Battery

Sessions 1 and 18 are dedicated entirely to testing, so the results are directly comparable. These six numbers are also what the money-back guarantee is measured against.

#	Test	Protocol	Standardization
1	Standing Vertical Jump	3 attempts, best score recorded	Two-foot takeoff, no step, arm swing allowed (Vertec or jump mat). 60 sec rest between attempts.
2	Standing Broad Jump	3 attempts, best score recorded	Two-foot takeoff and landing, no step-in. Measure to nearest heel on landing.
3	T-Agility Drill	2 attempts, best time recorded	Standard T-test: 10 yd sprint forward, 5 yd shuffle each direction, 10 yd backpedal. Face forward throughout, no turning the back to the start line.
4	40-Yard Dash	2 attempts, best time recorded	2- or 3-point start, athlete's choice. Full recovery (3–5 min) between attempts.
5	Max Hand-Release Push-Ups (2:00)	1 attempt, total good reps recorded	Chest fully touches the ground, hands briefly lift off the floor each rep, continuous 2-minute window.
6	400m Run	1 attempt, time recorded	All-out single effort, run last since it is the most fatiguing test. Walked recovery afterward.

Run the tests in the order above: jumps and agility while athletes are freshest, muscular endurance and the 400 last, since those are the most fatiguing.
Use the same equipment, surface, and test administrators for both sessions wherever possible, so the before-and-after comparison is clean.
Session flow: dynamic warm-up (10 min), tests 1 through 6 in order, cool-down and stretch. Jumps, agility, and push-ups are tested at Troika. The group jogs to Cady Way Trail for the 40-yard dash and the 400, then jogs back.
Every athlete’s results are logged in the WILCO app, which their free two-month membership covers, so Session 1 and Session 18 scores and the improvement between them are visible to parents and coaches automatically.

Session by session

Every Day, Written Out

Testing
Strength & power
Speed & conditioning

Week 1

Aug 31 – Sep 4

01Testing Day 1: Baseline AssessmentMonday, Aug 31, 2026

Location: Jumps, agility, and push-ups at Troika. Jog as a group to Cady Way Trail for the 40-yard dash and the 400, then jog back. Build that into the 60-minute window.

Testing battery: all six tests in the order listed above, then cool-down and stretch.

02Movement Quality & FoundationWednesday, Sep 2, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Goblet Squat (bodyweight / light DB)	3 x 8	Hips back, chest tall, knees track over toes
RDL Pattern (dowel or light DB)	3 x 8	Hinge at hips, soft knees, flat back
Split Squat (bodyweight)	2 x 6 / leg	Front knee stacked over ankle, controlled tempo
Pogo Hops (ankle stiffness)	2 x 10	Stiff ankle, minimal knee bend, quiet landing
Box Step-Off & Stick (~12" box)	2 x 5	Land soft, quiet, hold 2 sec
Plank / Side Plank	2 x 30s / 2 x 20s side	Neutral spine, ribs down

Finisher: Bring Sally Up

Cool-down: standard cool-down, about 5 minutes.

03Introduction to Full-Body PowerFriday, Sep 4, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Med Ball Chest Pass (wall / partner)	3 x 6	Full extension, explosive release
Med Ball Scoop Toss (vertical)	3 x 6	Drive through legs, toss for height
Box Step-Up (moderate box)	3 x 8 / leg	Drive through full foot, no push off trail leg
Broad Jump & Stick (single, no continuation)	3 x 3	Full arm swing, stick the landing
Dead Bug (core)	2 x 8 / side	Low back flat against floor

Finisher: Lily Pads (penalty for elimination is push-ups)

Cool-down: standard cool-down, about 5 minutes.

Week 2

Sep 8 – Sep 11

04Lower Body Strength I + Landing MechanicsTuesday, Sep 8, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Goblet Squat	3 x 10	Progress load from Week 1, full depth
DB Romanian Deadlift	3 x 10	Bar / DB stays close to legs
Walking Lunge	2 x 8 / leg	Tall posture, controlled descent
Depth Drop & Stick (~12–15" box)	3 x 5	Step off, don't jump. Absorb the landing silently
Lateral Bound & Stick	2 x 5 / side	Land balanced, hold 2 sec before repeating

Finisher: Max Wall Sit

Cool-down: standard cool-down, about 5 minutes.

Moved from Monday, Sep 7 for Labor Day. This is the only Tuesday session in the program.

05Upper Body / Posterior Chain + Low-Amplitude PlyoWednesday, Sep 9, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Push-Up Progression (knee to full)	3 x (max − 2)	Leave 2 reps in the tank, full range
Inverted Row / Band Row	3 x 10	Squeeze shoulder blades, chest to bar or band
Band Pull-Aparts	2 x 15	Slow, controlled, shoulders down
Pogo Hops	3 x 10	Stiff ankle, fast ground contact
Lateral Pogo Hops	2 x 10 / side	Stay on balls of feet

Finisher: Cupid Shuffle Push-Ups

Cool-down: standard cool-down, about 5 minutes.

06Full-Body Power ComplexFriday, Sep 11, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
KB / DB Swing	3 x 10	Hip hinge power, not a squat
Rotational Med Ball Throw	3 x 6 / side	Rotate through hips, not just arms
Broad Jump Series (2 continuous)	3 x 3	Minimize ground contact between jumps
Farmer Carry	2 x 30 yd	Tall posture, tight core, no leaning

Finisher: Thunderstruck Burpees

Cool-down: standard cool-down, about 5 minutes.

Week 3

Sep 14 – Sep 18

07Lower Body Strength II + Reactive LandingsMonday, Sep 14, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Front-Loaded Goblet Squat	4 x 6	Increase load from Wk 2, controlled tempo
Single-Leg RDL	3 x 6 / leg	Hips square, slow eccentric
Rear-Foot-Elevated Split Squat	3 x 6 / leg	Front knee tracks over foot
Drop Jump (~12–15" box)	3 x 5	Minimal ground contact, immediate rebound

Finisher: Pizza Game

Cool-down: standard cool-down, about 5 minutes.

08Upper Body / Posterior Chain II + Moderate PlyoWednesday, Sep 16, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Push-Up Variation (elevated / weighted vest optional)	4 x (max − 2)	Increase difficulty from Wk 2
Pull-Up / Band-Assisted Row	4 x 6–8	Full range, controlled descent
Single-Leg Bound	3 x 4 / leg	Distance and stick, quality over quantity
Hollow Hold (core)	3 x 20s	Low back pressed down, no arch

Finisher: Dead Hang (max time)

Cool-down: standard cool-down, about 5 minutes.

09Full-Body Power IIFriday, Sep 18, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
DB Jump Squat (light load)	4 x 4	Explosive intent every rep
Rotational Med Ball Throw (max speed)	4 x 5 / side	Increase throw velocity from Wk 2
Broad Jump-to-Vertical Combo	3 x 3	Immediate transition, no pause
Sled Push (light)	3 x 15 yd	Low shin angle, drive through ground

Finisher: Buddy Push-Ups

Cool-down: standard cool-down, about 5 minutes.

Week 4

Sep 21 – Sep 25

10Peak Lower Body Strength + Depth JumpsMonday, Sep 21, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
KB Sumo Deadlift	4 x 5 @ RPE 7–8	Neutral spine, drive the floor away
RFE Split Squat (loaded)	3 x 6 / leg	Controlled tempo, full depth
Depth Jump (~15–18" box)	4 x 4	Fast ground contact, max rebound height
Single-Leg Glute Ham Bridge	2 x 8 / leg	Control the descent, drive through heel

Finisher: Odd Object Relay

Cool-down: standard cool-down, about 5 minutes.

11Peak Upper Body / Posterior Chain + Reactive PlyoWednesday, Sep 23, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Weighted / Elevated Push-Up	4 x 8	Full lockout, controlled tempo
Pull-Up (max-effort sets)	4 x max	Full range each rep
Bounding Series (3–5 reactive bounds)	3 x 3	Max distance per bound, quality landings
Plank Step-Ups (core)	3 x 10 / side	Slow and controlled, minimize hip sway

Finisher: Flexed Arm Hang (max time)

Cool-down: standard cool-down, about 5 minutes.

12Peak Full-Body Power / Olympic Lift IntroductionFriday, Sep 25, 2026

Warm-up: Warm-Up A (Strength Focus), about 8 to 10 minutes

Exercise	Prescription	Coaching cue
Sand Deadlift High Pull	4 x 3	Explosive triple extension, odd-object grip and stability challenge
KB Swings (heavy)	4 x 8	Hip hinge power, heavier than the Week 2 swings
Broad Jump for Distance (max effort)	3 x 3	Best-effort attempts, full recovery between

Finisher: Over-Under Plank Relay + 30-sec Max-Cal Row

Cool-down: standard cool-down, about 5 minutes.

Girls weightlifters substitute Hang Clean technique work (PVC pipe or empty bar) for the Sand Deadlift High Pull. Load gets coordinated with the weightlifting coach.

Week 5

Sep 28 – Oct 2

13Acceleration MechanicsMonday, Sep 28, 2026

Warm-up: Warm-Up B (Speed / Conditioning Focus), about 8 to 10 minutes

Location: Meet at Troika. Jog as a group to Cady Way Trail for the running work, then jog back to Troika for cool-down and dismissal.

Exercise	Prescription	Coaching cue
Wall Drills (marching, falling starts)	3 x 4	Strong arm drive, stay tall
Resisted Starts (band or light sled)	4 x 10 yd	Low, powerful first steps
Acceleration Build-Ups	4 x 20 yd (build to ~90%)	Gradual build, don't jump straight to top speed
Med Ball Slam (core / power)	3 x 8	Full extension overhead, explosive slam

Finisher: Circle Tag

Cool-down: standard cool-down, about 5 minutes.

14Change of Direction & AgilityWednesday, Sep 30, 2026

Warm-up: Warm-Up B (Speed / Conditioning Focus), about 8 to 10 minutes

Location: Meet at Troika. Jog as a group to Cady Way Trail for the running work, then jog back to Troika for cool-down and dismissal.

Exercise	Prescription	Coaching cue
5-10-5 Pro Agility Shuttle	4 reps	Low center of gravity, hard plant
Lateral Shuffle-to-Sprint	3 x 2 / side	Stay low in the shuffle, explode on the transition
Cone Cut Progressions (45° & 90°)	3 x 4	Plant outside foot, decelerate under control
Tempo Run	4 x 100m @ 70%	Controlled pace, focus on mechanics

Finisher: Waterfall Push-Ups

Cool-down: standard cool-down, about 5 minutes.

15Sport-Conditioning IntroductionFriday, Oct 2, 2026

Warm-up: Warm-Up B (Speed / Conditioning Focus), about 8 to 10 minutes

Location: Meet at Troika. Jog as a group to Cady Way Trail for the running work, then jog back to Troika for cool-down and dismissal.

Exercise	Prescription	Coaching cue
Interval Conditioning Circuit	6–8 rounds	Match work-to-rest to sport demand (see note)
Build-Up Strides	3 x 30 yd	Smooth acceleration to ~85% top speed

Finisher: Over-Under Plank Relay

Cool-down: standard cool-down, about 5 minutes.

Conditioning intervals split by sport. Soccer runs longer repeated-sprint intervals (roughly 1:1 work to rest, aerobic-anaerobic blend). Basketball runs shorter, higher-intensity shuttle bursts (roughly 1:2 to 1:3).

Week 6

Oct 5 – Oct 9

16Max Velocity & Speed EnduranceMonday, Oct 5, 2026

Warm-up: Warm-Up B (Speed / Conditioning Focus), about 8 to 10 minutes

Location: Meet at Troika. Jog as a group to the Cady Way Trail pedestrian bridge (SR 436), run sprints on the bridge incline, then jog back to Troika for cool-down.

Exercise	Prescription	Coaching cue
Flying 20s (10 yd build + 20 yd sprint)	4 reps	Relax shoulders and face at top speed
Hill Sprints (pedestrian bridge incline)	6–8 x 15–20 yd	Explosive drive off the incline, walk down for recovery
Agility Ladder Combinations	3 patterns x 2	Quick feet, minimal ground contact

Finisher: Bring Sally Up (again)

Cool-down: standard cool-down, about 5 minutes.

17Reactive Agility & Competitive ConditioningWednesday, Oct 7, 2026

Warm-up: Warm-Up B (Speed / Conditioning Focus), about 8 to 10 minutes

Location: Meet at Troika. Jog as a group to Cady Way Trail for the running work, then jog back to Troika for cool-down and dismissal.

Exercise	Prescription	Coaching cue
Mirror Drill (partner reactive)	4 x 15s	React to partner's movement, stay low
Small-Sided Games / Relay Circuit	~15 min	Competitive, game-speed effort
Bodyweight Strength Maintenance Circuit	2 rounds: squat, push-up, row	Light effort. Maintain, do not fatigue

Cool-down: standard cool-down, about 5 minutes.

Intensity stays high but volume stays light. Athletes should leave sharp, not depleted, heading into the Session 18 retest and FHSAA tryouts the following week.

18Testing Day 2: Post-Camp Assessment & Wrap-UpFriday, Oct 9, 2026

Location: Jumps, agility, and push-ups at Troika. Jog as a group to Cady Way Trail for the 40-yard dash and the 400, then jog back.

Testing battery: all six tests in the order listed above, then cool-down and stretch.

Camp awards after testing wraps: Most Improved, Best Attitude, and Never Quit.

Reference

Warm-Up & Cool-Down Blocks

Warm-Up A (Strength Focus)

~8–10 min

Self-myofascial release (calves, quads, hips), 2 min
Dynamic stretch circuit: leg swings front-back and side-side, walking lunge with twist, inchworms, high knees, butt kicks. One length each
Activation: glute bridges x10, banded lateral walks x10 / side, plank hold 30s

Warm-Up B (Speed / Conditioning Focus)

~8–10 min

Light jog, 3–5 min
Dynamic drills: A-skips, B-skips, carioca, high knees, butt kicks, straight-leg bounds. One length each
Activation: ankle pogo hops x10, build-up strides x2 (50%, 75% effort)

Standard Cool-Down

~5 min

Static stretch: hamstrings, quads, hip flexors, calves, chest and shoulders. 20–30 sec each
Brief breathing and reset before dismissal

How it scales

Sport-Specific Notes

Girls Weightlifting

In Week 4 (Session 12), substitute Olympic lift technique work (hang clean progressions with a PVC pipe or empty bar) for the Sand Deadlift High Pull. Loading gets coordinated with the weightlifting coach.

Soccer vs. Basketball conditioning

In Weeks 5 and 6, soccer athletes run longer repeated-sprint intervals (roughly 1:1 work to rest) to match match demands. Basketball athletes run shorter, higher-intensity shuttle bursts (roughly 1:2 to 1:3) to match possession-based conditioning.

Odd-object work

Woven in periodically rather than every session: Farmer Carry in Session 6, Sled Push in Session 9, Sand Deadlift High Pull in Session 12, and the Odd Object Relay finisher in Session 10. Enough sandbag and odd-load exposure without dominating the program.

Everyone else

All athletes run the same strength and power progression in Weeks 1 through 4. Power, landing mechanics, and force production transfer across every sport in the room.

Non-negotiables

Coaching & Safety

Every session opens with a full warm-up (Warm-Up A for strength weeks, Warm-Up B for speed and conditioning weeks). Nobody goes into loaded or high-intensity work cold.
Load and intensity progress gradually. Weeks 1 and 2 emphasize technique and volume, Weeks 3 and 4 add load and intent, Weeks 5 and 6 shift the demand from strength to speed.
Plyometric and jump volume is dosed conservatively for a youth population. Quality of landing always takes priority over quantity of reps.
Coach-to-athlete ratio stays at 1:15 or better, which means two additional coaches plus Joe across 30 athletes, so landing mechanics and lifting technique get corrected in real time.
Hydration breaks are built into every warm-up and cool-down transition. Central Florida heat in August through October demands it.
Any athlete reporting pain, as opposed to general fatigue, sits out that exercise or block and is referred to a parent or guardian. We err on the side of caution every time.

The Full 18 Sessions

Program Overview

Where the running happens

Labor Day shift

Club soccer overlap

The Testing Battery

Every Day, Written Out

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Warm-Up & Cool-Down Blocks

Warm-Up A (Strength Focus)

Warm-Up B (Speed / Conditioning Focus)

Standard Cool-Down

Sport-Specific Notes

Girls Weightlifting

Soccer vs. Basketball conditioning

Odd-object work

Everyone else

Coaching & Safety

That is the whole program