Explosiveness
Vertical and broad jumps. Maximum-effort jumps focused on extension and soft landings, 3 sets of 5 reps, to build lower-body power without equipment.
Tracking app included
Every registration connects you to our tracking app. Your custom daily workouts are loaded and structured to make consistency easy.
- Workouts loaded instantly with clear instructions.
- Track personal records and performance milestones automatically.
- Share your data with friends, teammates, parents, coaches and scouts.
CA$225 per month
Sample backyard or field blueprint
An example of a four-phase program that needs little or no equipment.
Bodyweight power
Plyo push-ups and air squats. Explosive movements that challenge fast-twitch muscle fibres, scalable for any youth or adult athlete.
Sprint conditioning
Field sprints from 10 to 40 yards. Acceleration bursts from varying starts to build top-end speed and deceleration.
Agility and change of direction
Shuttle runs and lateral bounds. Simple cone drills to build ankle stability, deceleration and cut-and-drive power.
Athlete reviews
Real feedback from athletes who have trained with HSC.
Not sure which program fits?
Book a free consultation. Tell us the athlete's age, level and goals and we will point you to the right plan.