Strength & Conditioning Enrichment

Middle School Strength Program (Rising Grades 6–8)

June 15–August 13 | Cost for Dexter Students $400 | Cost for Non-Dexter Students $600 

Mon. & Wed. | 11:00 a.m.–12:00 p.m. | Register here
Mon. & Wed. | 12:00–1:00 p.m. | Register here
Tues. & Thurs. | 11:00 a.m.–12:00 p.m. | Register here
Tues. & Thurs. | 12:00–1:00 p.m. | Register here

This program follows the same training philosophy as the high school program, emphasizing the development of safe, efficient movement patterns and the foundation of athletic strength. Athletes will attend two 60-minute sessions per week, featuring foam rolling, mobility, dynamic warm-ups, medicine ball throws, plyometric drills, timed sprints, and three blocks of total-body strength training. Workouts are designed to provide appropriate, progressive challenges while prioritizing movement quality and safety.

Maximum Enrollment per Session: 10

High School Strength Program (Rising Grades 9–12)

Mon.–Thurs., June 15–August 13 | Cost for Dexter Students $600 | Cost for Non-Dexter Students $900 

6:30–8:00 a.m. | Register here
8:00–9:30 a.m. | Register here
9:30–11:00 a.m. | Register here

Each session begins with foam rolling, mobility work, and a dynamic warm-up incorporating both general movement patterns and sport-specific mechanics, including sprint technique and change-of-direction drills. Athletes will then complete 2–3 rounds of medicine ball throws and plyometric exercises, focusing on force production and absorption. These drills help athletes understand kinetic linking—how to efficiently transfer power from the lower body through the upper body. Twice per week, athletes will test their sprint speeds using Arena Gear sprint timing gates to track and analyze performance improvements.

The main portion of each session includes three training blocks of total-body strength and power work designed to maximize gains leading into the fall sports season. Each workout concludes with sport-specific conditioning aimed at improving aerobic capacity and overall work capacity. Conditioning will be delivered through a variety of modalities, such as shuttle runs, tempo runs, assault bike intervals, sled pushes and pulls, and slide board touches. Over the course of the summer, conditioning will progress from general to sport-specific formats, refining work-to-rest ratios to match the demands of each athlete’s sport.

Maximum Enrollment per Session: 15

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