Dragons Athletics Development Programme

Strength & Conditioning

The core function of the Dragons Athletic Development Programme is to provide a pathway for youth athletes to further their athletic training and sports performance development beyond high-school and prepare for the college/university level, regardless which sport they choose to pursue. We focus on developing key movement skills to build a sound foundation in the beginning before progressing to more complex athletic qualities. Applying the most current principles of exercise physiology and applied movement science, we ensure that beyond what to do during their training sessions, the athletes understand the ‘Why’ they are doing it. Leading to better training adherence, improved maturation and longevity in their mental and physical development. Training sessions are conducted year-round in accordance with the season calendar

Coach Khid

Our Vision

The vision of the Dragons Athletic Development Programme is to develop resilient, adaptable and physically proficient youth. We achieve this by creating an athlete development pathway which integrates both the Youth Physical Development and Long-Term Athletic Development models. The youth-athletes are introduced to Fundamental Movement Skills in the earlier phases of their training journey, focusing on developing key movement skills and physical literacy to build a strong foundation before progressing to more complex athletic qualities.

The focus of the Athletic Development Pathway is to move well and then move often, and in ways that develop both physical and mental capacities. This is achieved by applying appropriate movement stimuli by exploring dynamic modes of human motion like crawling, tumbling, skipping, bounding, leaping and swinging. It is skill practice and pattern execution that builds what is defined as the Kinaesthetic Quotient (KQ) or simply put, ‘movement IQ’. At this stage, the primary focus is providing an inclusive environment that encourages physical participation and promote the exploration of multiple ways to move and be active. 

The focus of the next phase (High Performance Unit), is to develop what is called Fundamental Athletic Qualities. This is the phase where training becomes more structured, focusing on more sports performance related qualities like strength, speed, power, endurance, metabolic conditioning and mental resilience. Athletes who progress to this phase would be following a more specialised approach catered to their specific sport. At this level, performance monitoring and sports science support comes integrated into their Strength and Conditioning programs, ensuring the right amount of training stimulus is applied, leading to the right adaptations required for peak performance in their individual sports.

Our Programme

Athletics Development Programme

Performance & Movement 6th Draft.mp4

Understand our Strength & Conditioning programme in 3 minutes! Click to watch.

Athletic Development Pathway Sessions

ADP sessions focus on developing fundamental movement capacities and physical literacy using the Youth Physical Development Model. These capacities include dynamic movement skills, cardiovascular conditioning, speed development and general strength and conditioning

Monday / Wednesday / Friday (S1 - S4)

U12 - U14 (3pm - 4.30pm) 

U16 - U18 (4.30pm - 6pm)

FREE once a week | $80  2x/week | $100 3x/week

Group Coaching (season sign up, 10pax)

Location: Fitness Centre

High Performance Unit Sessions

HPU sessions focus on developing fundamental athletic qualities using the Long-Term Athletic Development Model. These qualities include Strength, Power, Speed, Metabolic Conditioning with sports science support and sports-specific strength and conditioning

By appointment (day and time subject to availability)

Open to U16 / U18 / Adults

$80 per session (Students U16/U18)

$120 per session (Adults/Staff)

Private Coaching

Location: Fitness Centre