Summer S&C Program Overview

Scarsdale Raider Summer Strength and Conditioning Program


Program Overview

The Summer Strength and Conditioning Program is designed to enhance the athletic performance of high school athletes participating in interscholastic sports. This program focuses on building strength, endurance, agility, overall physical fitness, and a strong team culture, ensuring athletes are well-prepared for their upcoming sports seasons. This program is free of charge.



The summer period is an ideal time for athletes to improve their physical conditioning without the demands of in-season competition. By focusing on strength and conditioning during this time, athletes can address any weaknesses, build a solid fitness foundation, and reduce the risk of injury. This preparation is crucial for enhancing performance and ensuring athletes are in peak condition for their respective sports. Additionally, fostering a positive and cohesive team culture during the off-season lays the groundwork for teamwork and cooperation during the competitive season.



1. Strength Development: Increase muscle strength and power to enhance performance in sport-specific skills.

2. Endurance Improvement: Build cardiovascular and muscular endurance to sustain high performance levels throughout the game.

3. Agility and Flexibility: Improve agility, coordination, and flexibility to enhance overall athleticism and prevent injuries.

4. Injury Prevention: Implement exercises and routines that strengthen muscles and joints, reducing the likelihood of common sports injuries.

5. Mental Toughness: Foster a disciplined and resilient mindset through challenging workouts and goal-setting.

6. Culture Building: Develop a supportive and positive team environment that emphasizes teamwork, communication, and mutual respect among athletes.


 Program Structure:

  • Warm-Up: Each session begins with a dynamic warm-up to prepare the body for intense physical activity. This includes activities like jogging, high knees, butt kicks, and dynamic stretches.
  • Strength Training: Focused on major muscle groups, and basic human movement patterns, incorporating multi-joint exercises. Emphasis is placed on proper form and progressive overload.
  • Conditioning Drills: High-intensity interval training (HIIT), sprints, and sport-specific drills to improve cardiovascular endurance and agility.
  • Flexibility and Mobility: Sports yoga, and mobility exercises to enhance flexibility and prevent injuries.
  • Culture Building Activities: Regular team-building exercises, group challenges, and discussions to foster a sense of community, trust, and shared goals.
  • Cool-Down: Concludes with a cool-down session that includes light jogging and static stretching to aid in recovery.


 Safety Considerations:

  • Qualified Supervision: All sessions are conducted under the supervision of certified strength and conditioning coaches to ensure proper technique and safety.
  • Individualization: Workouts are tailored to each athlete based on experience and training age.
  • Progressive Overload: Gradual increase in intensity and volume of workouts to prevent overtraining and injuries.
  • Hydration and Nutrition: Emphasis on proper hydration and nutrition to support training and recovery.
  • Rest and Recovery: Incorporation of rest days and recovery techniques such as foam rolling and adequate sleep to prevent burnout and injuries.

The Summer Strength and Conditioning Program is a comprehensive approach to enhancing athletic performance and building a positive team culture for high school athletes. By focusing on strength, endurance, agility, injury prevention, and culture building, this program aims to prepare athletes for the demands of their sports seasons while promoting long-term health, fitness, and team cohesion.