Knights Spring Strength & Power This dynamic before-school program is built for student-athletes who want to make real gains in the offseason or maintain peak strength and power during the season. Through targeted training focused on speed, strength, mobility, and power development, athletes will enhance their overall athletic performance while reducing injury risk. Each session emphasizes proper movement mechanics, explosive power, endurance, and recovery, ensuring athletes stay strong, fast, and durable all year long. Whether preparing for winter sports or looking to stay sharp through the season, this program builds discipline, consistency, and confidence—helping every athlete perform at their best when it matters most. Outline/expectation Shoes Required – No shoes, no lifting. Proper footwear is a must. Respect the Space – No horseplay or unsafe behavior. Stay focused. Phones with Purpose – Used only for check-ins and training data, not distractions. Be Consistent – Progress comes from showing up and putting in steady effort. Train Smart – Learn safe, functional lifts that build strength and athletic success. Communicate – Report injuries or limitations to Coach DJ for program adjustments.

Ready to get stronger, faster, and more confident on the field or court? This after-school program is designed for 7th–8th graders who want to build athletic skills safely and effectively. Each session is fun, hands-on, and focused on proper movement, strength, speed, power, and injury prevention. Whether you’re preparing for a specific sport, getting ahead in the offseason, or maintaining your edge in-season, this program helps you move better, perform better, and reach your full potential. Outline/expectation Shoes Required – No shoes, no lifting. Proper footwear is a must. Respect the Space – No horseplay or unsafe behavior. Stay focused. No Phones - Used only for check-ins and training data, not distractions. Be Consistent – Progress comes from showing up and putting in steady effort. Train Smart – Learn safe, functional lifts that build strength and athletic success. Communicate – Report injuries or limitations to Coach DJ and Coach Shay for program adjustments Students coming from Middle School East should ride the activities shuttle over to Middle School West after school. Departure from East is approximately 3:15 and arrival is approximately 3:20.