Freedom Soccer Club Summer Strength & Conditioning Program

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WE BUILD ATHLETES… Move Well + Get Stronger + Get Faster

Blackbird CrossFit is proud to be the official 2017 Strength & Conditioning Program for the FREEDOM SOCCER CLUB, Carroll County’s largest premier travel soccer club!

Once again, we are offering the Freedom Soccer Club an exclusive 10 week strength and conditioning program this summer. BBCF will train Freedom Soccer Club athletes twice a week from 10:30-12:00 on Tuesdays and Thursdays. When enrolling an athlete in the strength and conditioning program, parents will be able to pre-select the exact dates their child will be attending through the summer and pay for only those classes!

PROGRAM DETAILS AND TRAINING PHILOSOPHY:

At BBCF, our knowledgeable and diverse staff believes that in the off-season an athlete’s fitness should be broad, general, and inclusive. They should play sports other than their “main” sport to avoid burnout and overuse injuries. They should build their general physical preparedness, work capacity, and balance out joint dominances created by their sport. Rather than spending all summer on the field with a ball, athletes should play games involving different motor patterns– run, jump, carry, push, and lift– and build aerobic endurance and stamina. Our role is to build the best possible athlete, then hand them over to a sport-specific coach for skill development. A fatigued athlete cannot improve their skill and a weak athlete cannot help their team. We believe that our balanced program will not only improve your child’s strength and endurance, but they will be a healthier athlete going into the season and less likely to be sidelined by injury during the season.

CrossFit is done in a class setting with a coach to ensure training is done correctly with proper form and mechanics. Based on the principle of mechanics, consistency and then intensity, at Blackbird CrossFit we emphasize good movement. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids.

THE FSC STRENGTH & CONDITIONING WILL FOCUS ON IMPROVING THE FOLLOWING 10 ELEMENTS: 
  1. Cardiovascular/Respiratory Function
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power                                  
  6. Speed
  7. Coordination                                                    
  8. Agility
  9. Balance          
  10. Accuracy
A TYPICAL TRAINING SESSION WILL INCLUDE:
  • Strength training through lifts and functional movements,
  • Short, intense workouts that combine core conditioning, weights, cardio, and body weight exercises,
  • Games to hone agility, balance, and coordination, and
  • Mobility work for flexibility.

The majority of the training sessions will occur in BBCF’s 9200sqft training facility and several may be performed on the Century High School track. The track workouts will be announced in advance and will be weather dependent. If there is inclement weather on the announced track day(s) training will be held at the BBCF facility.

These 10 strength & conditioning elements will be applicable to all age groups and will differ by scale, not by kind. The lifting commonly associated with strength training (squats, deadliest, presses, and cleans) is the element scaled to the highest degree among the different age groups. We believe that the strength in the 9-12 year old athletes is best developed through refining movement mechanics and not by adding load. Once the younger athletes are able to demonstrate solid movement mechanics for the basic lifts consistently, they will be rewarded with minimal to light load. The lifting program for the 13-17 year old athletes will look more like standard strength training once the athletes demonstrates consistent sound movement mechanics. With this age spectrum, scaling will occur on an individual level based on the athlete’s physical maturity with the assistance and guidance of a BBCF trainer. During the regular lifting sessions, a minimum of 2 trainers and a maximum of 4 trainers will be supervising and coaching the athletes through the lifts.

PRICING AND ENROLLMENT:
  • 10 week program starting on Tuesday, June 20th and ending on Thursday, August 31st (no classes week of July 4th)
  • Tuesdays and Thursdays from 10:30am-12:00pm
  • Ages 9-17
  • Class rate of $15/class
  • Enrollment fee of $20 per application
  • All registered athletes will receive a BBCF t-shirt and water bottle
  • 25 athlete cap per class, and enrollment will be first come first serve.
  • This year you will pre-select the dates your child can attend each week. This will make it easier to plan around vacations, camps, and other obligations. You will be responsible to pre-pay for the days that you select on the enrollment form.
Enrollment applications and payment are due to BBCF by Friday, June 9th.
  • Click link to download the application. Freedom Soccer Club S&C Membership Packet 2017
  • You can scan and email the application to info@blackbirdcrossfit.com
  • Drop it off at our location during business hours Monday–Friday 8-11am or 3-8pm, or
  • Mail it to: 1090 Collins Ave. Eldersburg, MD 21784.
  • We can take credit cards payment info over the phone and in person during business hours or you can mail in a check.
MAKE UP POLICY:

BBCF will allow for a makeup class if necessary. BBCF will do its best to work with busy schedules, but we reserve the right to deny makeup class requests based on class size and coaching availability. BBCF must be notified of the makeup class attendance no less than one week prior to attending. BBCF must approve the makeup class attendance prior to attending.

For more information, please contact Matt or Rebekah Titus: 410.875.7186 or info@blackbirdcrossfit.com. 

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  • 5320 Enterprise St. Eldersburg, MD 21784 / Contact us @ 410.875.7186 or info@blackbirdcrossfit.com