Holiday TEENS Gym + Athletic Development

THE LOW-DOWN

Learn to Lift, Speed + Agility, Running Mechanics. Training Load, Recovery and Nutrition Education. When: Monday 13 July to Friday 17 July Time: 3:00 pm – 5:00 pm Cost: $50 per 2-hour session Age Group: High school age Ability Level: All levels welcome Group Size: Maximum 12 participants Strength: Monday, Wednesday + Friday 3pm-5pm Speed + Agility: Tuesday + Thursday 3pm-5pm This school holiday program is designed for high school-aged teenagers who want to improve their strength, fitness, movement confidence and sport performance in a safe, supportive coaching environment. The program is suitable for teenagers involved in field, court or endurance sports, as well as those who are new to training and would like to try a gym environment for the first time. Participants will be introduced to the ARC open gym environment and coached through fundamental strength training movements, safe lifting technique and athletic movement skills under the supervision of qualified strength and conditioning coaches. Across the week, participants will develop key physical qualities including: • running mechanics and endurance • sprint speed and acceleration • deceleration and landing mechanics • agility and change of direction • plyometrics and power development • strength technique and movement control • mobility and injury resilience • confidence using gym equipment safely • healthy training habits, including recovery, nutrition and load management Sessions follow evidence-based youth athletic development principles and are designed to help teenagers train safely, move well and build confidence, whether they are preparing for sport or simply wanting to improve their general fitness. Participants should bring: • Water bottle • Comfortable training clothes • Sunscreen and hat • Lightweight rain jacket • Running shoes suitable for outdoor running • Towel Please arrive by 2:50 pm for a 3:00 pm start.