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Strength & Conditioning

Royal Power and Speed WinterTraining 2022- 2023

Royals Power and Speed

Woodbury High School's Power and Speed Program will be led by ETS Performance.  ETS has been leading WHS Student-Athletes in strength and condition during the school year.  Our Woodbury High School students have benefitted through their training in both physical and mental preparation.  More information can be found about ETS Strength and Conditioning on their homepage.    

During the school year, ETS is provided to student-athletes free of charge to in and out of season student-athletes.  The weight room is only open under the supervision of ETS. Individual students are not allowed to use the weight room without a coach present. 

During the summer, Royals Power and Speed is an 8-week training program focused on the development of speed, strength, agility, and explosiveness for athletes in all sports. You have to pay to participate in the weight room during the summer. 

This will be the fourth year that ETS has led the Royal Power & Speed instruction. 2023 summer brings multiple options for athletes. All participants will receive a T-shirt.

No class June 5, 6, July 2-8.

Registration Link

C424 - Advanced Summer Training Session

  • Grades 10-12 with Coach Approval

This training session for student-athletes who are continuing the off-season program that was started in the 2022-23 school year. Participants can register, but need approval from Coach Hill, in order to be rostered for this session. Participants who are not approved will be automatically added to a different 4-day RPS session.

  • WHS Activity Center and Weight room
  • 30 Sessions - $240
  • Monday-Thursday, Jun 7 - Aug 3
  • 7:00 - 8:45 AM

C425 - Varsity Training Session I

All Varsity Sessions are open to all participants until the maximum capacity is reached. This 4-day training program will begin each session with speed, agility, and plyometric work, followed by a 45-minute weight training session. All RPS sessions are led by ETS personnel and WHS coaches.

  • Grades 9-12
  • WHS Activity Center and Weight room
  • 30 Sessions - $240
  • Monday-Thursday, Jun 7 - Aug 3
  • 8:00 - 9:30 AM

C426 - Varsity Training Session II - Grades 8-12 (for rising 8th graders participating on varsity teams)

  • WHS Activity Center and Weight room
  • 30 Sessions - $240
  • Monday-Thursday, Jun 7 - Aug 3
  • 8:45 - 10:15 AM

C427 - Varsity Training Session III - Grades 7-12 (for rising 7/8th graders participating on varsity teams)

  • WHS Activity Center and Weight room
  • 30 Sessions - $240
  • Monday-Thursday, Jun 7 - Aug 3
  • 9:30 - 11:00 AM

C454 - Middle School Training Session

This 2-Day training program will focus on speed, agility, explosiveness, and core strength. The first 45 minutes will involve movement work, with the final 15 minutes focused on core strength. All RPS sessions are led by ETS personnel and WHS coaches.

  • Grades 6-8
  • WHS Activity Center and Weight room
  • 15 Sessions - $180
  • Tuesday/Thursday, Jun 8 - Aug 3
  • 10:00 - 11:00 AM

C455 - Elementary School Training Session

This 2-Day training program will focus on speed, agility, and explosiveness, specifically focused on the elementary aged athlete. This is a 45-minute program. All sessions will be led by adult coaches and WHS athletes. This training is designed to help student-athletes in all sports.

  • Grades 2-5
  • WHS Activity Center and Weight room
  • 15 Sessions - $125
  • Monday/Wednesday, Jun 7 - Aug 2
  • 10:15 - 11:00 AM

Registration Link


Woodbury Royals Strength & Conditioning

About 

The Royals Strength & Conditioning Staff is always working hard to better help our athletes' reach their full potential in sports performance. We expect excellence on the field and in the weight room, as well as off the field, in the classroom and community. Helping athletes realize their full potential athletically, while also pushing them to achieve their goals academically is our goal.

Mission

The mission of Royals S&C is to enhance the performance of our student-athletes using scientifically proven and time tested training methods. Along with performance enhancement, decreasing the risk of injury is our top priority. Our Coaches design and implement year round strength, speed, agility, conditioning and injury prevention programs for all varsity sports.

Philosophy

Royals S&C believes in determination, sacrifice, attention to detail, passion, team spirit, and good old-fashioned hard work. We believe that each athlete is an individual, therefore we will not treat every athlete the same. We will treat Royal student-athletes the way they deserve and earn to be treated. We believe that personal greatness is measured against one’s own potential, not against someone else on the team or elsewhere. We believe that when excellence becomes tradition, greatness has no limits.

“Today I will do what others won't, so tomorrow I can accomplish what others can't.”

– Jerry Rice

Pre/Post Workout

50 Awesome Pre and Post Workout Snacks

STUDENT ATHLETE RESOURCES

 

Sports Nutrition

Athletes and Juice Plus+® Image 17 Fruits Vegetables & Grains Juice Plus+® is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Each ingredient is specially selected to provide a broad range of nutritional benefits. Juice Plus+® is a complement to a healthy diet. Juice Plus+® is the simple, convenient, and inexpensive way to add more nutrition from fruits and vegetables to your diet, every day. Juice Plus+® is supported by clinical research conducted by researchers at leading hospitals and universities around the world and published in peer-reviewed scientific journals. Juice Plus+® contains a wide variety of nutritionally dense fruits and vegetables reduced to juice powder concentrate using a proprietary process. Fruits and vegetables contain many phytonutrients, from such familiar vitamins as vitamin C and beta-carotene, to less widely known antioxidant compounds, including polyphenols, flavonoids. It also includes the carotenoids beta-cryptoxanthin and lycopene. Below are a few examples of the broad range of phytonutrients found in fruits and vegetables, but remember that there are many more than those listed here: Our blend contains Apple, Acerola Cherry, Cranberry, Orange, Papaya, Peach, Pineapple, Tomato, Oat Bran, Beet, Broccoli, Cabbage, Carrot, Kale, Parsley, Spinach and Brown Rice Bran.

Hydration

15 Hydration Facts for Athletes

Sleep/Recovery

Sleeping and Athletic Performance

S&C Links

Strength & Conditioning Links