Youth Summer Strength & Conditioning for DKCU Athletes and Beyond

At Sycamore CrossFit, we've had the opportunity to work with athletes from many local sports programs over the years, including DeKalb County United, baseball, softball, basketball, football, volleyball, and more.

Many of the athletes we've worked with have come from DeKalb County United, and we're excited to continue supporting local athletes as they prepare for their upcoming seasons.

One thing we consistently see is that many young athletes spend a lot of time practicing their sport, but very little time developing the physical qualities that help them perform at a higher level.

Speed, strength, coordination, balance, power, and confidence don't develop by accident.

They develop through intentional training.

That's why we're excited to offer our Youth Summer Strength & Conditioning Program for athletes ages 8–13 this summer.

What We Focus On

Our goal is not to turn kids into powerlifters or have them perform complicated workouts.

Instead, we focus on building athletic foundations that transfer to nearly every sport.

Throughout the summer athletes will work on:

• Sprint mechanics and acceleration
• Jumping and landing mechanics
• Strength development
• Coordination and balance
• Core strength and stability
• Foot, ankle, and calf strength
• Athletic confidence

Athletes will be introduced to movements such as:

• Front squats
• Deadlifts
• Clean progressions
• Pull-ups and hanging work
• Push presses
• Sprint drills
• Jumping and power exercises

Why Strength Training Matters for Young Athletes

Strength training helps young athletes:

• Produce more force
• Improve sprint speed
• Improve jumping ability
• Better absorb contact
• Improve body control
• Reduce injury risk
• Build confidence

Most importantly, it teaches athletes how to move their bodies well.

We prioritize movement quality first and gradually build strength and power as athletes gain confidence and skill.

Program Schedule

June 8 – July 31, 2026

3 Days Per Week Option

• Monday, Wednesday, Friday
• 10:30 AM

This option is ideal for athletes looking for the most consistency and development throughout the summer. More frequent exposure to sprinting, jumping, strength training, and movement practice typically leads to faster improvement.

Registration:
https://sycamorecrossfit.pushpress.com/landing/plans/plan_7838bd1ab42b48/eyJzdGFydF9kYXRlIjoiMDYvMDgvMjAyNiJ9

2 Days Per Week Option

• Attend any 2 of the 3 weekly sessions that work best for your schedule
• Monday, Wednesday, Friday at 10:30 AM

This option is a great fit for athletes balancing summer sports, camps, vacations, and other activities while still receiving structured coaching and progression throughout the summer.

Registration:
https://sycamorecrossfit.pushpress.com/landing/plans/plan_abebf3828a7346/eyJzdGFydF9kYXRlIjoiMDYvMDgvMjAyNiJ9

Flexible Summer Options

We understand that summer schedules can get busy.

For athletes with tournaments, family vacations, camps, or changing schedules, we also offer flexible attendance options.

10-Class Punch Card

https://sycamorecrossfit.pushpress.com/landing/plans/plan_2d75a06c4f384f

5-Class Punch Card

https://sycamorecrossfit.pushpress.com/landing/plans/plan_526d2a0a027144

These options allow athletes to continue building strength, speed, coordination, and confidence throughout the summer without committing to a set weekly schedule.

Which Option Is Right for My Athlete?

The 3x per week option is ideal for athletes looking for the most consistency and development throughout the summer. With three sessions each week, athletes have more opportunities to improve coordination, movement quality, sprint mechanics, strength, and confidence through regular repetition and coaching.

The 2x per week option provides many of the same benefits while offering additional flexibility. Athletes may attend any 2 of the 3 weekly sessions that fit their schedule, making it a great choice for busy summer families.

For athletes with even more variable schedules, our 5-class and 10-class punch cards provide a flexible way to continue training throughout the summer without committing to a set weekly schedule.

If you have questions about which option is best for your athlete, we'd be happy to help.

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