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Strength & Conditioning

Royal Power and Speed Fall Training 2023- 2024

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. 

The following groups will use the weight room for training:

Monday AM Boys Basketball and Football

Monday PM Dance & Boys Hockey

Tuesday AM Football

Tuesday PM Open for out of season groups (must register)

Wednesday AM Girls Hockey

Wednesday PM Cheer

Thursday AM Boys Basketball and Football

Thursday PM Open for out of season groups (must register)

Friday AM Girls Hockey, Football, Wrestling

Friday PM Girls Basketball (various dates) - Closed the month of December 2023 - Will open for out of season groups starting after winter break

Note: Tuesday, Thursday and Friday 3:15 - 4:15 PM Off Season Teams and individuals interested in using the weight room.  You must register to attend these training sessions. Registration is free.

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.

Registration Link

Woodbury Royals Strength & Conditioning


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.


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.


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

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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.


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Sleeping and Athletic Performance

S&C Links

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