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Strength and Performance
St. Albans High School Strength & Performance Summer Camp
Pilot ProgramThe St. Albans Strength & Performance Summer Camp is a comprehensive training program designed specifically for ANY high school athletes ages 14–18 who are looking to elevate their performance across a variety of field and court sports. This 4-day-per-week camp provides structured, sport-focused strength and conditioning in a professional, supportive environment. Each session is carefully designed to help athletes build strength, improve speed, increase agility, and enhance overall athleticism. Athletes will participate in:
- Dynamic Warm-Ups: Movement-based preparation to improve performance and reduce injury risk.
- Mobility Training: Focused work to improve flexibility, joint stability, and movement efficiency.
- Speed & Agility Development: Acceleration, change-of-direction mechanics, and footwork drills to translate directly to game-day performance.
- Conditioning: Sport-specific conditioning to improve endurance, power output, and work capacity.
- Strength Training: Age-appropriate, progressive weight training designed to build functional strength, power, and resilience for football, soccer, lacrosse, field hockey, rugby, baseball/softball, and other field sports.
This program emphasizes proper technique, progressive overload, injury prevention, and athletic development in a positive and competitive training atmosphere. Whether athletes are preparing for preseason, looking to gain a competitive edge, or building a strong foundation for long-term success, this camp provides the structure and coaching needed to help them perform at their best.
Program Philosophy
- Age-appropriate and progressive training
- Strong emphasis on proper technique and safety
- Performance development for all field and court sports
- Positive, high-energy training environment
- Preparation for preseason and long-term athletic growth
First Session
June 8 - July 2
5:00 pm–6:30 pm
$840
Second Session
July 6-31*
5:00 pm–6:30 pm
$735
No class July 8 or 9
Eligibility:
Boys and Girls, Grades 9 - 12 (14 - 18 years old)
Boys and Girls, Grades 9 - 12 (14 - 18 years old)
Facilities:
Camp will take place at St. Albans, Steuart Field and Weight Room.
Camp will take place at St. Albans, Steuart Field and Weight Room.
What to Bring to Camp
- What to Wear: T-shirt & shorts
- Cleats and Running Sneakers
- 1-Quart Water Bottle
- Towel
Director
Coach Chris Tarullo, CSCS, PES, BFR-1, is currently the Head Strength and Conditioning Coach at St. Alban’s School and has been in that role for the last 4 years.
Prior to his time at St. Albans, Coach Tarullo spent 9 years as a Strength and Conditioning coach with collegiate athletes at Duquesne University, University of Michigan, Wilkes University, and Bloomsburg University.
Coach Tarullo is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA-CSCS), a Performance Enhancement Specialist through the National Academy of Sports Medicine (NASM-PES) and holds a Level I certification in Blood Flow Restriction Training through Smart Tools USA.
Sample 4-Day Training Week St. Albans Strength & Performance Summer Camp
Each 75–90 minute session follows a structured format: Dynamic Warm-Up→Speed/Power Development → Strength Training → Conditioning → Mobility & Recovery
The goal is to develop well-rounded athletes who are stronger, faster, more resilient, and better prepared for their upcoming seasons.
The goal is to develop well-rounded athletes who are stronger, faster, more resilient, and better prepared for their upcoming seasons.
Day 1 – Acceleration & Lower Body Strength
Primary Emphasis: First-step quickness and lower body power.
Athletes will focus on developing explosive acceleration and proper sprint mechanics. Training will reinforce strong foundational movement patterns while building lower body strength essential for sprinting, jumping, and change of direction. Conditioning will emphasize short, powerful efforts that translate directly to field and court sports. Performance Focus: Explosiveness, sprint mechanics, lower body strength, and power output.
Primary Emphasis: First-step quickness and lower body power.
Athletes will focus on developing explosive acceleration and proper sprint mechanics. Training will reinforce strong foundational movement patterns while building lower body strength essential for sprinting, jumping, and change of direction. Conditioning will emphasize short, powerful efforts that translate directly to field and court sports. Performance Focus: Explosiveness, sprint mechanics, lower body strength, and power output.
Day 2 – Upper Body Strength & Change of Direction
Primary Emphasis: Agility, deceleration control, and upper body strength.
This session focuses on teaching athletes how to move efficiently when cutting, stopping, and changing direction. Proper body control and deceleration mechanics are emphasized to enhance performance and reduce injury risk. Upper body strength development supports overall athleticism, contact readiness, and posture during play.
Performance Focus: Agility, body control, upper body strength, and injury prevention
Day 3 – Speed Development & Total Body PowerPrimary Emphasis: Agility, deceleration control, and upper body strength.
This session focuses on teaching athletes how to move efficiently when cutting, stopping, and changing direction. Proper body control and deceleration mechanics are emphasized to enhance performance and reduce injury risk. Upper body strength development supports overall athleticism, contact readiness, and posture during play.
Performance Focus: Agility, body control, upper body strength, and injury prevention
Primary Emphasis: Top-end speed and explosive athletic movement.
Athletes will work on improving running mechanics at higher speeds while developing total-body power. Emphasis is placed on coordination, stride efficiency, and explosive force production. Strength training supports balanced muscular development and reinforces powerful movement patterns.
Performance Focus: Speed mechanics, coordination, explosive power, and full-body strength.
Day 4 – Athletic Conditioning & Competitive Training Primary Emphasis: Work capacity, resilience, and applying skills under fatigue.
This day challenges athletes to perform athletically in a competitive and energetic environment. Conditioning is sport-focused and designed to prepare athletes for the physical demands of preseason practices. Athletes will apply speed, agility, and strength work in structured competitive formats that promote effort, teamwork, and mental toughness.
Performance Focus: Conditioning, competitive drive, resilience, and game-ready fitness.
This day challenges athletes to perform athletically in a competitive and energetic environment. Conditioning is sport-focused and designed to prepare athletes for the physical demands of preseason practices. Athletes will apply speed, agility, and strength work in structured competitive formats that promote effort, teamwork, and mental toughness.
Performance Focus: Conditioning, competitive drive, resilience, and game-ready fitness.
Located in Washington, D.C., St. Albans Summer Programs – a combined summer camp and summer school for area and out-of-town boys and girls in grades Pre-K through 12 – provides half- and full-day academic and art classes and athletic camps for football, golf, swimming, and tennis at state-of-the-art athletic facilities.