HS Afterschool Program

Welcome To Raider Strength and Conditioning 

FREE 9-12Tth Grade After School/Summer Programing, and Year Round 5th - 8th Grade Strength and Conditioning Information

INCLUDING
SCHEDULES AND DOWNLOADS

Download below:
High School
1.Yearly Permission Form:  High school permission form are valid from summer through spring
2. High School Randam Drug Test Form: High School random drug test form is valid for the entire high school career 

HS/MS Speed Camp - Summer Only Brochure
*** Download Summer Speed Brochure Here!***

Go to web page to download;
5th and 6th Grade Brochure for *Fall through Summer Sessions
7th and 6th Grade Brochure for *Fall through Summer Sessions

* see individual program webpages and brochures for a calendar of session start dates

Permission Forms require parent signature.
Random Download Random Drug Test Form
RDT participation is mandatory for all extracurricular programs. 


H.S. AFTER SCHOOL

**Sport Team Sessions:  Will be posted soon on this site. Sport coaches have and will communicate schedule to all teams for off-season and pre-season workouts.  Please contact sport coach if you haven't received a schedule.


H.S. SUMMER


DAYS

*Monday Throudh Friday


DAYS

Mon., Wed., & Fri.


TIME

2:30 4:30
** Mon. 3:15 start due to teacher meetings**


TIME

SEE BELOW

DAILY CONDITIONING:

The focus of the After School Strength and Conditioning program is to prepare students for the physical demands of sports competition. The program is designed with both pre-season, in season and off season components. A typical schedule is:

  • General Warm-up
  • Dynamic Warm-up
  • Conditioning
  • Specific Warm-up
  • Strength & Power Training
  • Shoulder Isos
  • Abs./Low Back
  • Stretching

The conditioning segment consists of one of four activities: Interval Training, Plyometrics, Agility Training, and Sprint Training. Over the course of the school year, the skill level of the drills increases.

Summer conditioning schedule and info, click here.

 Middle School (weightoom) 7th and 8th Grade  – Tuesday/Thursday 9:00 – 10:00a.m.

 A.R.I.S (weightoom) 5th and 6th Grade  – Tuesday/Thursday 8:00 – 9:00a.m.

PERMISSION SLIPS and RANDOM DRUG TEST FORMS REQUIRED FOR ALL HIGH SCHOOL AGE PROGRAMS: Click here.

SESSION SIGN-UPS AT H.H.S. :

Sign-Ups will take place on the first day at the HHS Strength and Conditioning Facility(polebarn weightroom).

SESSION SIGN-UPS AND LOCATIONS FOR RECREATION PROGRAMS: 

Recreation Program Speed and Power Class:
Locations during the school year will be determined on a season by season basis and will be announced in the recreation department online brochure. School year sign-ups are located on the Hillsborough Recreation Department site, and summer brochures are available on the Hillsborough Athletics Summer Camp page. Summer sign-ups are also possible on the recreation website for Speed and Power Camp ONLY.
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