Service Description

UNCAPD Development – Strength & Conditioning Program (Ages 11–13) Wairau Valley – Term 2 Developing Strength, Movement Quality, and Physical Resilience The UNCAPD Development Strength & Conditioning Program is a structured 8-week training programme designed for athletes aged 11–13. The program focuses on developing 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 building 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: Sunday 3 May – Sunday 28 June (no training on Kings Birthday Weekend) 8-week progressive training block One 60-minute session per week Week 1 and Week 8 include performance testing Training Location: Wairau Valley Laid Out Gym 211B Archers Road Wairau Valley, Auckland Training Schedule: Sunday | 10:00 AM – 11:00 AM 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. Testing 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 tests 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