1. Hip Drive!

Your hips are the center of your body, and where all of your power generates from. Explosive power utilized from the extension of your hips is used when you: run, kick a ball, swing a bat, jump, swing a tennis racquet, swing a golf club, throw a ball, shoot a ball using a lacrosse stick…I think you get my point. You need it, and you can always become stronger and more explosive in this movement. Of course, any strength program needs to strengthen all muscles, but there needs to be dedicated strengthening to explosive power generated through the hips.

2. Mobility!

Most strength and conditioning programs jump right into a warm up, and then you get going with the workout for the day. What is missing from that is mobility, and more specifically movement specific mobility. What do I mean by mobility? I mean, the ability to get our bodies into proper positions which will allow for optimal performance in our sport, and ultimately prohibit injuries. For example, if I have poor should mobility, this may impact my posture while running. If it impacts my posture while running, this can impact my movement patterns as I run, putting strain on other parts of my body, ultimately leading to injuries. Additionally, poor posture while running can impact my breathing capabilities, which will have an effect on my overall conditioning and performance. Dedicated time to proper mobility is a must. Set yourself up for success from the beginning.

3. Specific Injury Prevention!


  • Many strength and conditioning programs claim just through strength and conditioning they are offering injury prevention. While this is absolutely true, there are too many factors in sports to just limit injury prevention to a simple strength program. In addition to strengthening muscles, we need to teach the body to properly adapt to stressful situations they may encounter in competition. For example, learning how to land properly is important, but what happens if there is physical contact while you are in the air? Physical contact changes movement patterns, so learning how to adapt to that is important in injury prevention. Additionally, sudden changes in movement happen across all sports. Putting your body in the best position to allow for sudden movement changes repeatedly will allow for injury prevention.


The program will be run by Samantha Hirsh, who holds her CF-L2, is a current college soccer coach, and a former Division 1 College Soccer player.

Middle School Strength and Conditioning Camp details.

High School/College Strength and Conditioning Camp details.

If you have any questions, email sam@crossfitsoar.com.


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