Strength and Conditioning
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Sport Specific training has become the first choice of training for young competitive athletes. Very Few athletes train year round using sport specific techniques and practices to improve upon there game. They depend on season based coaching alone. While this may be effective for some athletes, others who need extra help developing sport specific skills will often never get to improve themselves to the level needed to be competitive amongst other athletes. Some athletes are competitive already, but want to go further with skill development. At South Bay Sportsplex a Comprehensive, progressive Sport Specific Training program has been developed that will enable all level athletes to compete with improved strength, power, endurance, quickness and flexibility. True testing will also be part of this unique program to ensure improved performance. Classes are offered to athletes from ages 8-18 years of age, and then split for age appropriate training.
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This program is geared to enhance the following skills:
· Strength, Speed and Explosive playing power
· Agilities, And Running Mechanics
· Core Strength and Stability
· Flexibility and Yoga for Athletics
· Mental Focus and Coordination
· Cardiovascular Endurance and Stamina
· Nutritional Knowledge and Event Preparation
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Program Coordinators
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TRAINER: Stacy Moutafis
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Full Time Certified Personal Trainer
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* ISSA Certified Speed, and Plyometric Trainer ISSA
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* Sports Nutrition Specialist ISSA Certified Adaptive Fitness Trainer
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* National Level Fitness Competitor Founder of Fit Attack Training, a program for young and older athletes focusing on overall athleticism.
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Experienced Youth Trainer
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Stacy Moutafis
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one of Long Island’s Top Fitness trainers has developed a Top Notch Athletic Training program that is sure to challenge any level athlete.
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Stacy has graced the Covers of many Long Island Publications, and has even been seen in Fitness Magazine Oxygen for her work as a Trainer and Competitor. With a proven track record of amazing results, and ongoing experience .
Stacy’s program is sure to get you prepared for any sport or fitness event. During the program, Stacy is even offering a Nutrition workshop that will prepare the athlete so that he or she knows how to fuel properly during the season, and before and after events.
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Working along side of Stacy, is the talented Long Island native Miss Katy Rice.
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Katy’s experience as a High School Athletic Coach and a competitor herself makes this team a dynamic one.
See Below Katy’s Qualifications. .
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Lacrosse Coach: Katy Rice
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* NYS certified teacher (English)
* NYS Certified Coach
* ISSA certified personal trainer
* NYS Girls Lacrosse Empire Asst. Coach
* Head Var. Lacrosse Coach at North Babylon
* Coached field hockey, soccer, basketball, lacrosse from middle school to Varsity levels (7yrs)
* Long Island Travel Lacrosse Coach
Playing Experience:
* Former field hockey, basketball, and lacrosse player
* Run Marathons (2004 Long Island Half Marathon, 2005 Disney Marathon, 2006 Vegas Marathon, 2007 Long Island Half Marathon, 2008 Disney Marathon)
* Duathalons/Triathalons
* Background in martial arts (Brazilian Jiu Jitsu)
* Figure Shows (2007 Fitness Atlantic, 2008 New England Figure Show) Let’s take a look at the program a bit closer. Here is a Brief description of the Program’s objective’s and schedule:
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Week 1: Intro/Skills Test
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Weeks 2-7: Specific training techniques targeted for the individual and all of the necessary components to develop an athletic machine.
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Week 8: Re-test The components that will be targeted include:
Flexibility- Basic and advanced stretching techniques will be used in the beginning and the end of each class to ensure each athlete gains substantial overall flexibility to avoid injury, and improve explosive playing movements.
Yoga specialists will be instructing this portion of the program.
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CORE- Each class will provide core training elements.
This will be progressive in nature and will adapt to each athlete’s abilities. Core stabilization form will be stressed as it is important for the athletes to understand the necessity of a strong core in all athletic situations. Basic yoga and Pilates techniques will also be introduced.
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Strength/Power- Multiple level training will be used to develop a strong upper and lower body.
The training will include the use of weights, weighted vests, and sleds to improve core strength, and raw upper and lower body power. Both upper and lower Plyometric movements will be used to increase overall strength and power.
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Speed Training- All speed skills will be timed and tested weekly.
Athletes will be asked to complete as series of timed, and distance measured speed drills. These drills will test and train explosive starting speed, endurance, and recovery. Acceleration and Deceleration will also be improved upon. Drills will be horizontal and vertical and will include the use of equipment to enhance the process (ex: weighted vests, parachutes).
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Agility- Like speed training, athletes will be expected to progress from basic agility drills to advance within the course. Athletes will improve their explosiveness within cutting which applies to all sports. Drills will include ladder runs, cone drills, and different variations to enhance the athlete’s quickness. Nutrition- The course will also include a segment on the importance of Performance nutrition to the athlete. Athletes will be introduced to proper nutritional practices for pre/during/and post game day prep.
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Parents are recommended to attend this lecture.