The Homeward Youth Training Philosophy
Young athletes need developmentally appropriate programs and experienced coaches. We have over five years of ongoing strength and conditioning experience with athletes as young as 10.
Many youth athletes specialize in a sport early on. We complement sport specific training by improving overall strength. Our programming focuses on midline stabilization (core work). Without a strong core, training the extremities is less than optimal. Machines and extraneous fitness equipment get in the way of developing fundamental real life skills—proprioception, or body awareness, and core stabilization in movement. We analyze movement patterns to look for muscle imbalances and patterns of compensations. When we find areas of weakness we train the athletes to work toward minimizing discrepancies. We push every athlete to do their very best. At CrossFit Homeward, it’s about being better than yesterday.
We have developmentally appropriate expectations of our athletes. Upper Elementary School focuses on body weight exercises and conditioning workouts. Middle School athletes begin with bodyweight and progress to weighted work as their abilities improve. Participants have to earn the right to use barbells. It’s a privileged earned, not given. High School athletes that have trained with us over the years begin a strength cycle, usually a modified Wendler 5-3-1. We pay close attention to their sport seasons and adjust their workouts as needed. High school athletes that are new to strength training are carefully coached, monitored, and developed until they are ready to join the more experienced lifters.
Every athlete is different—biomechanics, athleticism, and mental toughness. Some believe you either you have “it” or you don’t. We believe that through hard work and perseverance, athletes can achieve high levels of performance.
CrossFit Homeward Summer Camp
Hi Families! CrossFit Homeward is excited to announce SUMMER CAMPS for youth athletes aged 9-17! Summer in Chapel Hill can be brutally hot and humid which makes training difficult. Come get out of the sun and join your friends in our 6000 sq ft indoor facility. We specialize in strength, speed, and injury prevention.
Summer Camp Sessions are 1 week long with 4 hours of daily training and fun, from 12:30-4:30pm.
Camp Weeks are:
- June 11-17, 18-24
- July 23-29
- August 6-12
Camp Options & Price:
- Strength and Conditioning Camp $200
- Strength and Conditioning PLUS Baseball $225
There are 3 age groups-
- Novice ages 9-11 year old
- Intermediate Advanced 11-13 year old
- Advanced Intermediate 13-17 year old
Below is a sample schedule
- 12:30-1:00pm Arrive, eat, stretch, get ready for the fun.
- 1:00-1:30 Body Awareness, Muscle Activation, Warm Up
- 15-minute break We recommend the kids have a snack to maintain fuel for the afternoon.
- 1:45-3:15 Skill Work, Strength Work, Agility Training, Pool, Trail Running, Etc
- 3:30-4:00 Running Technique, Sprint Work, Climbing
- 4:00 4:30 Cool down, mobility, meditation, and the ever-popular dodgeball, water balloon games.
All coaches who work with the children have had a background check and thorough interview process with management. Safety is our number one concern.
Patrick is joining us on MWF, to provide Baseball Training to players or novices. If you would like more than 3 days of baseball, contact Patrick for more dates.
Select all weeks you would like your child to attend. We will need 10 kids to offer the session.
Small Group High School and College Prep Strength and Conditioning
It is not easy making the jump from High School Athlete to a Collegiate Athlete. We are here to give you the athletic advantage over your competition. We been coaching high performance athletes for over 5 years. Our athletes return to the sports they love stronger, faster, injury resistant, and confident. Working in a peer group makes hard work more fun and keeps the competitive spirit alive.
Matt Cialdini, founder of The Gains Group, and Dr. Michael Tancini, DPT (owner of Ground to Overhead Physical Therapy) will train the High School and Collegiate athletes in small groups of 4-6 participants. A small group allows our coaches to closely assess each athlete and provide specific programming to address any imbalances.
We understand how busy summers can be and want you to have the flexibility to select the best times for your family. Small groups allow more flexibility in scheduling because you will work directly with the coaches on scheduling sessions.
Cost for Small Group Training is $90 per athlete per week.
Please fill out this form to begin training
She is Fierce: Girls' Strength and Conditioning
- Sunday 11:30-12:30p
- Monday 5:30-6:30p
- Wednesday 5:30-6:30p
A girls-only strength and conditioning program open to 7th-10th graders (ish). This program, led entirely by women for women, will focus on the basics of proper lifting technique and strength training with age-appropriate programming. Progressing from unweighted body-awareness and proper movement fundamentals into weighted exercises and the use of kettlebells, barbells, medicine balls and more, the girls will be instructed and led to knowledgeably, comfortably, and authoritatively work out in a free-weight environment.