The program is divided into four weeks per sport, with six training days and one intentional rest day each week.
- Â Weeks 1 & 2: New, targeted workouts to keep things fresh.
- Â Weeks 3 & 4: Repeat the workouts from weeks 1 & 2 for mastery and continued progress.
The weekly program structure:Â
Day 1 – Confidence Kick-Off: Start strong with an encouraging message from your coaches. Build the mental game that makes champions.
Day 2 – Workout #1
Day 3 – Food for Thought: Essential lessons on nutrition and athlete habits that fuel peak performance.
Day 4 – Workout #2
Day 5 – Reset & Reflect: Learn why recovery matters, practical reset strategies for your body, and take time to recognize your progress.
Day 6 – Workout #3
Day 7 – Rest Day: Your body grows stronger during rest. Take this day to recover and prepare for next week's training.
Why repetition matters:
Repetition helps build muscle memory, improve technique, and boost coordination. It strengthens movement patterns, increases endurance, and helps athletes gain confidence in their abilities. Simply put—repeating workouts helps girls get stronger, move better, and feel more empowered every step of the way.
