MAKE THE OFF-SEASON COUNT
The Prairie Lakes strength and conditioning program is designed to take student-athletes to the next level. Our experienced coach Aaron Jung and trainer Jodi DeVaal will guide athletes through an 8-week strength and conditioning program that will focus on speed, strength, and agility to optimize sports performance and prevent injuries.
Registration for both Arrow Strength and Warrior Strength programs opens Friday, April 11th.
Strength Program Overview:
- Who: 7th Grade - 12th Grade (any level of experience) + College Athletes
- When: Monday - Thursday from June 2 - July 31 (no training the week of July 4th)
- What: 8 Weeks of Coaching from PLHS Strength & Conditioning staff with pre & post testing data
- Cost: $150+ (scholarships available by calling 605-882-7700)
WARRIOR STRENGTH: CASTLEWOOD
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All-Ages Sessions: Students Entering Grades 7-12
Warrior strength is beneficial for both middle and high school students both in enhancing sports performance and in reducing injury risk. In middle school, the focus is on improving movement patterns, coordination, and physical literacy. Strength training at this age helps develop muscle strength, flexibility, while also boosting confidence, discipline, and the importance of consistency in physical activity. As the athlete matures, these programs become more advanced, targeting strength, speed, and endurance to help prepare athletes for more intense competition.
- Specific session info to be released April 11
- All sessions are Monday - Thursday
- Max per session: 12
- Location: Castlewood Wellness Depot/Castlewood High School Gym
- Cost: $150 (Additional $40 Wellness Depot facility fee for non-members)
Register for Warrior Strength Today!
ARROW STRENGTH: WATERTOWN
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High School Sessions: Students Entering Grades 9-12
For high school students, strength and conditioning become even more essential as they advance in competitive sports and face increased physical demands. A well-structured program improves strength, speed, and endurance, giving athletes a competitive edge while minimizing the likelihood of injuries caused by overuse or poor mechanics. Beyond sports, consistent training contributes to better mental health by reducing stress and anxiety, improving self-esteem, and fostering resilience. High school athletes also begin to learn more advanced training principles, including sport-specific conditioning and recovery strategies, preparing them for higher levels of competition.
- Specific session info to be released April 11
- All sessions are Monday - Thursday
- Max per session: 48
- Location: Watertown High School Weight Room
- Cost: $150
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Middle School Sessions: Students Entering Grades 7-8
Strength and conditioning programs offer significant benefits for middle school students by laying the foundation for lifelong fitness and athletic development. At this stage, training focuses on improving movement patterns, coordination, and overall physical literacy. Engaging in structured strength training helps young athletes develop muscle strength, enhance flexibility, and reduce the risk of injury. Additionally, it builds confidence and discipline, teaching students the importance of consistency and effort in physical activity, which can translate to better performance in sports and general well-being.
- Specific session info to be released April 11
- All sessions are Monday - Thursday
- Max per session: 25
- Location: Watertown Middle School Gym
- Cost: $150
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College Prep Session: High School Graduate with a Signed Letter of Intent
Incoming college athletes benefit from strength and conditioning by ensuring they are physically prepared for the rigorous demands of collegiate sports. These programs enhance power, agility, and sport-specific endurance, helping athletes transition smoothly into more intense training environments. Additionally, strength training improves durability, reducing the risk of common injuries such as muscle strains and ligament tears. Mentally, strength and conditioning instill discipline, work ethic, and perseverance—essential qualities for managing the challenges of college athletics. Overall, these programs provide a crucial bridge between high school and collegiate sports, helping athletes reach their full potential at the next level.
- Specific session info to be released April 11
- All sessions are Monday - Thursday
- Location: Watertown High School Weight Room
- Cost: $250