Strength & Conditioning

A structured, age-grouped Strength & Conditioning program designed to build strength, power, and physical resilience for sport. Athletes are coached through safe, progressive gym-based training that supports speed, agility, injury prevention, and long-term athletic performance across all sports.

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WHAT TO EXPECT:

Strength & Power for Performance

Athletes develop strength, power, and force production through structured, age-appropriate training that enhances movement quality and transfers to on-field performance.

Safe Lifting & Movement Technique

Athletes are coached on correct technique and age-appropriate progressions, ensuring long-term development and reduced injury risk.

Physical Robustness & Injury Resilience

Improve joint stability, muscular balance, and load tolerance to support consistent training and reduce injury risk throughout the season.

Structured Age Groups with Clear Progression Pathways

Performance testing and coach feedback are used to track improvements and guide future training focus.

Program Structure

Term-based program delivered over 8 weeks.
One session per week at your selected location, day, and time.
Fixed weekly schedule to build routine and consistency
Sessions run each week, excluding public holidays where applicable.
All training delivered indoors with no weather disruptions.
Performance testing completed at the beginning and end of the term.

Why this Program Works

Progressive approach that builds skills over time
Coaching focused on technical accuracy and individual improvement
Consistent environment allows uninterrupted development
Training develops transferable athletic qualities across all sports
Objective testing provides clear feedback and accountability
Designed to support long-term athletic growth and confidence

Locations & Schedule - Term 2

Our Term 2 schedule runs from the week of 3rd May through to 29th June, with sessions delivered weekly at each location on their assigned day and time. Please note there will be no training over King’s Birthday Weekend, and all other sessions will continue as scheduled across the full 8-week period.

Wairau Valley

Address: 211B Archers Road, Laid Out Gym

Day: Sunday

Times & Ages:

10:00 AM – Foundations (Ages 11–13)
11:00 AM – Performance (Ages 14–18)

Glendowie

Address: 42 Chelmsford Avenue, Glendowie

Day: Monday

Times & Ages:

5:00 PM – Foundations (Ages 11–13)
6:00 PM – Performance (Ages 14–18)

Book Strength & Conditioning Below:

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Enjoyment, Confidence & Improvement

"My Son throughly enjoyed his two days with UNCAPD. He now feels more confident in his sprinting form and has new exercises to keep him improving."