WINTER TRAINING · INDOOR · Jan - Mar
Winter is Where Seasons Are Won
Indoor speed, strength and skill sessions for every Panther born 2008–2021. Stay sharp after fall, and arrive at spring stronger than you left.
- January 3, 2027 · 12 weeks
- Born 2009-2019
- 1x a week
- $100* for 12 weeks or $20 per session
- Save Max Dome
THree AGe Groups
Training that matches the athlete.
Foundations
Born 2015-2019 · U10 and U12
Fun, high-energy sessions that build the athletic base every sport needs: running form, balance, coordination and confidence.
- Movement games, relays and agility circuits
- Throwing, catching and flag skills
- Bodyweight strength only: squats, lunges, push-ups, core
Session
Saturdays, 9:45AM, 75 minutes
Strength Work
Bodyweight and play-based
Group Size
10 Athletes per coach
Fee
$100, or $20 per session
Development
Born 2013 or 2014, U14
The bridge between youth football and high school. Athletes learn to move like football players: how to accelerate, change direction and stay balanced through contact. They also build real strength with bodyweight and resistance-band training, taught technique first. Each session includes small-group position work, so players arrive at spring sharper at the skills their position needs.
A great fit for athletes who want to get faster and stronger before spring, players moving up an age group, and newer athletes who want to catch up on the fundamentals.
- Acceleration, change of direction and footwork
- Bodyweight and band strength, technique first
- Position skills in small groups
Session
Saturdays, 11:00AM, 75 minutes
WhereStrength workout
Bodyweight and play-based
Group Size
10 athletes per coach
Fee
$100, or $20 per session
Performance
Born 2009-2012, U16 and U18
Our most demanding winter group, for athletes preparing for high school, university and junior football. Athletes learn entry-level weight training one lift at a time, under a coach’s supervision, alongside power and speed work. They prepare for combine-style testing (40-yard dash, shuttle, vertical and broad jump) and spend time in film and position meetings, the way university programs train.
A great fit for athletes who are serious about the next level, want numbers they can use at tryouts and in recruiting profiles, and are ready to commit to a structured program.
- Supervised weight training, taught lift by lift
- Combine prep and testing
- Film study and position meetings
Session
Saturdays, 12:15PM, 75 minutes
Strength workout
Bodyweight and play-based
Group Size
10 athletes per coach
Fee
$100, or $20 per session
Inside a session
75 Minutes, Every Minute Planned
A Performance session, start to finish. Younger groups follow the same flow in a shorter session.
10'
15'
25'
20'
10'
10'
Warm-up & mobility · 10 min
Dynamic stretches and mobility to get bodies ready and prevent injury.
Speed & agility · 15 min
Starts, ladders, cuts and reaction drills.
Position skills · 25 min
Small groups by position: QB, skill, line, linebackers and DBs.
Strength · 20 min
Age-appropriate: bodyweight for younger athletes, supervised weights for older.
Conditioning games · 10 min
Competitive relays and small-sided games that build fitness.
Cool-down & recovery · 10 min
Stretching, plus a short talk on sleep, nutrition or mindset.
Test Day
Measured in week one. Measured again at the end.
Every athlete is tested at the start and the end of winter training, the way hockey and university programs track off-season progress. Families get a progress card to see exactly what improved.
Progress Card
Lamar Jackson · U14
Test
WEEK 1
FINAL
CHANGE
40-yard dash
4.9 sec
4.6 sec
0.3 sec
Pro-agility shuffle
5.7 sec
5.3 sec
0.4 sec
Vertical jump
32 in.
39 in.
7 in.
Broad jump
111 in.
118 in.
7 in.
Who It's For
Not just for Panthers in pads.
Panthers between seasons
Stay sharp after fall and arrive at spring ready to compete.
New to football
A low-pressure first step. No equipment or experience needed.
Athletes from other sports
Hockey, basketball and soccer players get faster and stronger in the same sessions.
Friends of Panthers
Bring a friend and train together.
Questions
What Parents Ask Most
Is weight training safe for kids?
Yes, when it matches their age. Foundations and Development athletes use bodyweight and resistance bands only. Performance athletes learn lifts one at a time, with light loads, under a coach’s supervision.
What should they bring?
Cleats for indoor turf, a water bottle and athletic clothes. No equipment or pads needed.
Will winter training help my athlete make a spring team?
It helps them arrive faster, stronger and more confident, and test-day numbers give coaches useful information. It doesn’t guarantee a roster spot.
What if we miss a session?
Let your coach know as soon as possible.