SPORTS PERFORMANCE
Collegiate's Sports Performance program helps student-athletes maximize their potential through individualized, science-based training that builds strength, athleticism, and long-term resilience. Working closely with coaches and athletic trainers, our staff designs progressive strength and conditioning programs tailored to each athlete's goals, experience, and sport. In a safe, supportive, and challenging environment, students develop the physical and mental skills needed to perform at their best and succeed both in competition and beyond.
PROGRAM
Our sports performance program begins in 7th Grade with our Middle School strength and conditioning curriculum during their physical education classes. Our 7th and 8th Grade students will be taught how to lift weights responsibly so that they can be confident and competent in lifting weights for personal health and/or athletic performance after they finish Middle School. As part of their Middle School curriculum, we teach foundational weightlifting techniques with intention at a methodical pace.
During the school year, we serve our JV and Varsity sports during their competitive seasons. Each JV and Varsity team will train between 30 and 45 minutes twice per week with our sports performance coaches. As our students and athletes improve within our program, we give them more and more opportunities to be challenged and grow.
Throughout the school year, we offer out-of-season workouts for our student-athletes to take advantage of. Over the summer, student-athletes can take advantage of our morning and afternoon training offerings targeted specifically for improved sports performance, without any additional financial cost.
SCIENTIFIC TRAINING PRINCIPLES
| Progressive Overload |
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| Over time, our athletes will increase their training stimuli (load, volume, intensity, etc.) in a consistent and methodical way. To force the body to adapt and grow stronger, our training stimulus must exceed what the body is normally accustomed to. This requires gradually increasing volume (sets/reps) and intensity (weight/load) over time. |
| Specificity |
| The body adapts exactly to the specific stress placed upon it. If our student athletes want to get better at a certain movement, sport, or energy system, they must train that movement or system. Our athletes will become more powerful by utilizing explosive exercises that emphasizes the rate of speed in which force is applied for their sport. |
| Individualization |
| Our athletes will train functionally on all three planes (up-down, side-side, forward-backward). Because everyone has unique genetics, recovery rates, and starting points, our training programs will be tailored to the individual to optimize results based on their exercise competency and physical attributes. If an athlete gets injured, they will continue to train to maintain their fitness level, but will have an individualized training plan that works with/around their injury. |
| Stimulus-Recovery-Adaptation (SRA) |
| Fitness improvements do not occur during the workout, but rather after it, as the body repairs itself and adapts to be stronger. Our training sessions are sequenced to allow adequate recovery time between identical stimuli. We balance the volume of training with strategic recovery so that our student athletes can maximize physical improvements and prevent overtraining. |
| Variation |
| Occasionally changing exercises, loading strategies, and tempos keeps training engaging, maximizes long-term progress, and prevents overuse injuries or adaptive resistance. Our athletes will perform ground-based exercises where force is applied through their feet to the ground. They will be exposed to many variations of plyometrics, lifts, agility drills, and proprioceptive exercises to prepare them for the demands of their sport, make progress, and stay healthy. |
| Individualization |
| Because everyone has unique genetics, recovery rates, and starting points, our training programs are tailored to the individual to meet them where they are and help them optimize their training results. Our training app, Teambuildr, allows us to do this at a high level. |
TRAINING GOALS
Character and Culture
While we track physical testing results (like power output, speed, and strength), our PRIMARY goal goes beyond vertical jump scores, squat numbers, or results from any scoreboard. We use the challenges of sports performance training to teach success through planned adversity. Our goal is to develop confident, adaptable, and disciplined young people who carry a strong work ethic into the classroom and into life after Collegiate. Whether an athlete is working with us in our Middle School P.E. curriculum, training with us during a JV or Varsity season, or improving their athleticism with us during our off-season Summer Sports Performance program, our staff is here to provide high-quality coaching, safety, and a competitive edge.
Injury Resilience
As a human, and an athlete, our best ability is our availability. We use a systematic, progressive approach to total conditioning to protect our athletes. By focusing on clean movement quality and mobility, we reduce the risk of common sports injuries and prepare the body to handle the physical workloads of competitive play. Our Sports Performance coaches work hand-in-hand with our Board Certified and Licensed Athletic Trainers. If an athlete is coming back from an injury, this collaboration ensures a seamless transition from initial rehabilitation and treatment right back into performance training and return-to-sport assessments.
Performance Optimization
We build the foundational movement mechanics that athletes need to compete at a high level in their respective sports. This means intentionally developing:
- Speed and Agility: Improving footwork, acceleration, and efficient change of direction.
- Explosive Power: Teaching the body to produce force quickly for jumps, sprints, and quick breaks.
- Strength and Endurance: Building sport-specific strength and conditioning so athletes can perform at a high level in competition from start to finish.
Facilities and Equipment
| Robins Weight Room |
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| Seal Weight Room |
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OUR SPORTS PERFORMANCE COACHES
Collin Lawless
Justin Brown
