For most youth athletes who want to be the best at their sport, practicing and training are typically their main priority.
However, it's hard to fit more practices and strength & conditioning training into the schedule during the school year.
But, with summer vacation approaching, now is the best time to build strength, increase power, and develop the conditioning needed for peak performance.
Here's how Cedar Park/Leander youth athletes can make the most of their training time this summer.
A Structured Strength Training Program
Summer vacation typically lasts around 12 weeks, and a lot of progress can be made in the weight-room in that time.
The truth is, the school weight-room just isn't the ideal training environment for an athlete. With the lack of supervision & proper exercise selection, real, trackable progress is hard to make.
At Barbell Coalition, we create programs that are tweaked for our athletes' individual goals, sport, skill level etc.
This kind of personalization in a training program is very important for athletes to become faster, stronger, and more agile.
Speed & Agility Training
Summer is the perfect time to get faster and more agile. Many athletes rely too much on practice and not enough on dedicated speed training.
Sprint mechanics, acceleration drills, and change-of-direction work should be included in any summer program.
Acceleration Work: Sled sprints, resisted starts, and short-distance sprints (10-30 yards)
Change of Direction: Lateral shuffles, cone drills, reaction-based agility drills
Max Velocity Work: Sprinting at top speed over longer distances (40+ yards)
The key is to train speed while fresh—before conditioning work—so athletes can move at maximum intensity.
Don't Neglect Conditioning - But Do it Right
Many athletes waste their time jogging for miles in the summer, thinking it will improve their endurance. Instead, conditioning should be specific to their sport.
Most athletes need short bursts of high-intensity effort rather than long-distance endurance.
Anaerobic Sports (Football, Baseball, Basketball, Volleyball, Soccer, etc.): Short, intense intervals (e.g., 20-40 yard sprints, sled pushes, shuttle runs)
Aerobic-Endurance Sports (Cross Country, Swimming, Distance Running): Longer duration but controlled effort (e.g., tempo runs, steady-state swims)
The goal is to build the right energy systems so athletes are prepared for the demands of their sport.
Improve Mobility & Flexibility
The hardest workers aren’t always the ones who perform best—it’s the ones who recover properly between sessions. Mobility work, flexibility drills, and active recovery sessions should be a priority.
Daily Mobility Work: Hip mobility drills, ankle mobility, thoracic spine rotations
Post-Workout Recovery: Foam rolling, stretching, breath work, cold plunges if available
Nutrition & Hydration: Fueling properly with enough protein, carbs, and hydration to support recovery and performance
Athletes who recover well can train harder, stay injury-free, and see better results.
At Barbell Coalition, Our Training Makes Cedar Park/Leander Athletes Better
This summer, we'll make your child a better athlete! Click here to schedule your free consultation and tour of the gym!
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