Lancer Pre-Season Program
This 7 week program is held 4 consecutive days, Monday thru Thursday for 1:40 - 2 hours.
It is primarily for athletes participating in a fall sport and is designed to improve athleticism and reduce the potential for injury.
Focus will be on the instruction of proper technique and form in sprint mechanics & lifting. Our goal will be to improve the
essential components of the TOTAL ATHLETE: Power, speed, agility, endurance and flexibility primarily in a "team" setting.
It is open to athletes in grades 10-college level.
Junior Lancer Pre-Season
The focus of this program will be on teaching correct technique with a structured progression from body-weight to external resistance. We will aim to improve the essential componants of the TOTAL ATHLETE ; improving athleticism and reducing the potential for injury.
This session is run 4 conseutive days on Monday thru Thursday and lasts aproximately 1 and 1/2 hours. Group size will be limited to 9 and is open to grades 8 and 9.
Lancer Off Season Program
This 7 week program is held Monday, Tuesday & Thursdays for 1 hour and 15 mins.
It is primarily for the athlete who cannot devote the time to the 4 day program but who needs to improve strength and power
while reducing the potential for injury. This will involve flexibility / mobility, acceleration mechanics , power and strength training. It may be appropriate for the volleyball, baseball, basketball, hockey player or athlete who participates in several other camps or summer leagues. It is also appropriate for the endurance athlete. It is intended to be a prelude to our pre-season programs for winter and spring sport athletes.
Facilities
Body Weight, Medicine balls, Swiss balls, Tubing, Free weights, Free Motion Cable Column, 8 Sampson Power racks,
Olympic platforms, Power sleds, Tires, Ultraslide Slide Boards, Schwinn Airdynes and Agility ladders, York Glute-Ham Benches.
Downloadable Brochure
Lancer Power Camp Brochure
Lancer Power Daily Routine
Soft Tissue Work 5 min.
Pre-workout stretching 5 min.
Activation / Mobility 10 min.
Speed / Power 20 min.
Strength Training 45 min.
Conditioning 15 min.
Recovery 5 min.
Power Camp Features
Development of sport specific strength & power.
Information on nutrition for athletes with an emphasis on post workout nutrition.
Pre & post testing to monitor improvement.
Proper progressions to avoid injury and develop balanced strength & power.
Focus on development of core strength & good technique prior to extremity strength.
Lancer Power Staff
The Lancer Power staff takes pride in training and educating athletes using the latest research. The camp is directed by Michelle Hart-Miller. Michelle has a BS from UNH and is a Certified Athletic Trainer (ATC) and a Certified Strength and Conditioning Specialist ( CSCS). She has been employed by Londonderry High School for 15 years and has run the Lancer Power Camp since 1997.
Assisting Michelle will be Mike Bicchieri, Jon Rich and Dave Gilmore, former Lancer athletes who played sports in the collegiate setting and currently coach and teach at the high school level.
Tony Salvatore and Amy Remmer are former Lancer Power athletes. Amy is currently running track at Division I James Madison University and Tony is a 3rd year student enrolled in the athletic training curriculum at UNH.
Rounding out this years staff is Meghan Powers ATC who is currently the Lancers assistant athletic trainer and Suzanne Johnson, the Lancers head track & field coach.
Vacation Workout
Just something to keep you busy on the long boring vacations! Have fun.
E-Mail List
If you would like to receive e-mail updates, please e-mail Michelle at Lancerpower@comcast.net
and have her add you to the list.
