Junion High Summer Training – Girls

When: June 4 – July 28

With the end of the school year fast approaching Avera Sports eagerly announces summer sports performance training programs for O’Gorman Jr. High athletes.  Focusing on speed, strength, conditioning and agility, these programs will be overseen and delivered by members of the Avera Sports training staff.  A key emphasis of these training programs will be on reducing the risk of injury and addressing the specific needs of the junior high and high school athlete.

O’Gorman Jr. High athletes choosing to participate in these programs will complete training at both O’Gorman High School and Avera Sports. For example, strength training, agility training and much of the conditioning will take place at the school; while one day each week—an emphasis on developing proper sprint mechanics—will occur at Avera Sports.

These programs are offered to O’Gorman Jr. High athletes entering grades 7-8 and take place June 4-July 28, 2018


Training times are at 10AM and occur in these locations:

Monday (O’Gorman), Tuesday (Avera Sports), Wednesday (O’Gorman) and Thursday (O’Gorman)

(Avera Sports Dome, 1601 W 44th Pl, Sioux Falls, SD)

Training programs will be appropriate to age, sport and experience.

Cost : $300

Registration and payment are due prior to the start of training.

Participation WILL NOT be allowed until registration/wavier and payment are received.


What is the Athletic Republic Workout?
The Athletic Republic workouts are the speed and agility workouts that we offer at the Avera Sports Institute.  Athletic Republic is a nationally franchised program that we have been offering in Sioux Falls for 20 years.  We are the only facility that can offer these workouts and all of the protocols and equipment we use is exclusive to Avera.

The two Athletic Republic workouts the athletes will complete each week will consist of:

One sprint workout – designed to improve overall running ability.  Improve sprinting speed, running mechanics and recovery ability.  Each athlete’s running workouts will be tailored to their abilities and conditioning level and progressed accordingly.

One plyometric workout – designed to improve lower body agility, coordination, vertical jump and explosiveness.  Plyometric workouts work on single and double leg activities to focus on dominant and non dominant leg as well as address correct land and load mechanics.

When will the Strength Training be available?
Some of the Strength Training will be incorporated in their ground-based and plyometric workouts. Otherwise, Strength Training will take place either before or after Athletic Republic/ ground-based workouts.

What options are available if athletes are going to be gone for a week or two?

If an athlete has to miss a week, we can either have them take that week off and make the Athletic Republic workouts up at the end at the Avera Sports Institute, or the Athletic Republic workouts could be made up at the Avera Sports Institute at a different time/date.  Call 322-3278 to schedule a make-up time.

If they are going to be in a camp for a week can they switch times just for that week?
Yes, or we can either have them take that week off and make the Athletic Republic workouts up at the end, or the Athletic Republic workouts could be made up at the Avera Sports Institute. Call 322-3278 to schedule a make-up time.


More information will be emailed as we approach our starting date.


If you have any questions regarding registration, contact Aaron Strand at or 575-3300

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