Service Description

UNCAPD Development – Strength & Conditioning Program (Ages 11–13) Glendowie – Term 2 Developing Strength, Movement Quality, and Physical Resilience The UNCAPD Development Strength & Conditioning Program is an 8-week structured training programme designed for athletes aged 11–13, focusing on building foundational strength, movement quality, and physical robustness within a professionally coached gym environment. At this stage of development, the priority is to teach correct lifting mechanics, body control, and safe strength progression. Athletes learn how to squat, hinge, push, pull, and brace effectively, while developing the physical qualities that support long-term athletic development and sport performance. Sessions are delivered by qualified performance coaches and follow a progressive structure combining technical strength coaching, power development, and movement skill training. Term 2 Program Dates: Program Duration: Monday 4 May – Monday 29 June (No training on King’s Birthday weekend) • 8-week progressive training block • 1 × 60-minute session per week • Performance testing in Week 1 and Week 8 Training Location: Glendowie UNCAPD Training Facility 42 Chelmsford Avenue Glendowie, Auckland Training Schedule Monday | 5:00 PM – 6:00 PM Age Group: 11–13 years (UNCAPD Development) Key Development Outcomes Athletes in the program will develop: • Safe and effective strength technique (squat, hinge, press, pull) • Core strength and postural control • Jumping and landing mechanics • Improved power and physical robustness for sport • Confidence training in a structured gym environment Programme Structure • 8-week progressive training block • 1 × 60-minute session per week • Small group coaching to ensure technical feedback and safe loading • Structured sessions including warm-up, strength development, power training, and movement work Performance Testing Testing is completed in Week 1 and Week 8 and includes: • Push-Ups • Plank Hold • Standing Broad Jump • Countermovement Jump (CMJ) • Pull-Ups or Supine Row • Grip Strength • Mid-Thigh Isometric Pull • Velocity-Based Squat & Bench Press These assessments allow athletes and families to track measurable improvements in strength, power, and athletic capacity. What Athletes Need • Appropriate training clothing and footwear • Water bottle Contact Information Email: info@uncapd.co.nz Phone: 021 247 9773