Plyometrics
Jumping is a skill. So is landing, and landing is the one that keeps knees and ankles intact through a long season. We teach both, from the ground up.
Bounds, hops, landings, change of direction
Youth development · ages 8 to 17 · Greater Montreal
The athleteunderneath the player.
Every sport rewards speed, power and control. Almost none of them teach it. That's the session we run: four to six athletes, grouped by age and ability, coached with the same standards we hold adults to.
- Years old
- 8–17Years old
- Athletes per group
- 4–6Athletes per group
- Per session
- $25Per session
- Avg. cm gained, 8 wks
- +15.8Avg. cm gained, 8 wks
Why this exists
Practice is for the sport: the drills, the plays, the reps that win Saturday. What it almost never includes is the layer underneath: how to accelerate, how to absorb a landing, how to be strong in the positions the game keeps putting them in.
That layer is trainable, and the window between eight and seventeen is when it takes hold fastest. Train it properly and everything above it moves: the first step, the shot, the vertical, and the odds of finishing a season healthy.
Summer 2026 · measured
Eight weeks, start to finish.One tape measure.
We test the standing long jump in week one and again in week eight. No run-up, no technique tricks, no equipment to hide behind. Just how much force a young athlete can put into the ground and how well they can use it.
Average gain in jump distance, over 8 weeks
+15.8cm
That is the average improvement across the athletes in the last measured block, roughly +9.3% on their starting distance, in eight weeks.
Standing long jump (no run-up), summer 2026 block, tested week one and week eight under the same conditions. Figures shown are the group average. Individual results vary with age, training history and attendance. We publish what we measured, not what we hope for.
What we train
Three qualities. Every sport wants all of them.
Resistance training
Introduced the way it should be: technique first, load second, always supervised. Nobody here is chasing a number on a bar before their body is ready to hold it.
Body weight, then patterns, then load
Conditioning
The engine that decides whether they're still sharp in the third period, the seventh inning, the fifth set, when everyone else is running on fumes.
Work capacity, recovery, repeatability
Inside a session
What a session actually looks like.
Same shape every time, so kids know what's coming and can focus on doing it well. The content inside each block changes as they progress.
First
Warm-up and movement prep
Not a lap and a stretch. A deliberate ramp that gets joints ready and teaches body awareness while they're still fresh.
Then
Power
Plyometrics while the nervous system is sharp: jumps, bounds, landings, and the footwork their sport actually demands.
Then
Strength
Coached lifting in the truest sense: reps watched, positions corrected, progress earned rather than assumed.
Last
Conditioning and debrief
Finish the engine work, then a short honest word about what went well and what we're chasing next session.
The group
Four to six.Never more.
Small enough that every rep is seen and corrected. Big enough that they push each other harder than they ever would alone. Groups are built by age and ability, so a ten-year-old is never training beside a sixteen-year-old.
Not a private session
Kids train harder next to peers than they do next to an adult with a clipboard. The group is part of the method, not a compromise on it.
Not a drop-in class
Twenty kids and one whistle means nobody's technique is being watched. At six, everything is.
Matched, not mixed
Age and ability decide the group. Nobody spends the hour being the weakest or the bored one.
What it costs
One price. No fine print.
Youth development
$25per session
- Coaching in a group of four to six, matched by age and ability
- Programming built around the demands of their sport
- Plyometrics, supervised resistance training and conditioning
- Testing at the start and end of every block, shared with you
More than one athlete at home?
Families with two or more kids in the program train at a reduced rate. Tell us how many are joining and we'll confirm the pricing when we speak. Siblings are usually placed in groups that share a schedule, so it's one drive, not two.
Not sure which group fits your athlete? Call 514-649-1706 and we'll work it out in five minutes.
For the parents
The questions you should be asking.
If yours isn't here, ask it directly. We'd rather answer it before you book than after.
When it's coached, yes, and it's one of the best-supported positions in youth sport science, held by bodies like the NSCA and the American Academy of Pediatrics. The injuries that worry parents come overwhelmingly from unsupervised lifting and from single-sport overuse, not from a coached progression. Here, kids start with their own body weight and earn load only once the movement is right. Supervision is the entire point of a group capped at six.
Next block
Eight weeks from now, they'll be measurably better.
Tell us their age, their sport and roughly where they're starting from. We'll put them in the right group and take it from there.
Spots are limited by group size
While they train
You're the one driving them here. There are two doors in this house for you, too.