Strength & Conditioning
The Beverly High School Athletic Department runs a year-round FREE Strength & Conditioning Program at BHS. The program incorporates all the important aspects of strength & conditioning: flexibility, strength, endurance, agility, balance, power, speed, and most importantly, injury prevention. All student-athletes are encouraged to participate in this program year round. Many BHS Athletic programs have taken an active role in our strength & conditioning program:
Football, Basketball, Field Hockey, Girls Soccer, Boys Ice Hockey, Boys Lacrosse, Wrestling, Baseball, Swimming & Diving, Gymnastics, Cheerleading
This program is coordinated by Coach Ben Goodhue, Wellness Teacher/Asst. Football & Baseball Coach). Coach Goodhue is certified by the FRA (Fitness Resource Association Needham, MA) in Resistance Training. The exercises and program design has been adapted from some of the best strength and conditioning programs in the country such as (but not limited to): UMAINE, Holy Cross, Miami, Oregon, Union College, Merrimack College, Bryant University, Endicott College, Nebraska, and Boston University.
Program Mission Statement
“The intent of the Panthers Conditioning Program is to develop core, linear, lateral and functional conditioning. It is proven that while under adverse conditions, a student-athlete’s decision making skills, meaning the ability to perform physically and mentally, as well as executing crucial and essential skills becomes inhibited because they are overwhelmed by fatigue. The Panthers Strength & Conditioning Program aims to eliminate the threat of poor performance by enabling all student-athletes to properly condition their bodies as they prepare for high level competition.”
|6-8 pm||6-8 pm||6-8 pm||6-8 pm|
|Session 1 (6-7 am)||Session 1 (6-7 am)|
|Session 2 (2:45-6:00 pm)||Session 2 (2:45-6:00 pm)||2:45-3:45 pm||2:45-6:00 pm||2:45-6:00 pm|
|Session 1 (6-7 am)||Session 1 (6-7 am)||Agility & Speed|
|Session 2 (2:45-6:00 pm)||Session 2 (2:45-6:00 pm)||2:45-3:45 pm||2:45-6:00 pm||2:45-6:00 pm||10:00-11:00 am|
|Grades 9-12 (6-8 am)||Grades 9-12 (6-8 am)||Grades 9-12 (6-8 am)||Lynch Park|
|Grades 6-8 (7-9 am)||Grades 6-8 (7-9 am)||Grades 6-8 (7-9 am)||10:00-10:45 am|
All times are subject to change due to vacations, staff meetings, faculty and department meetings, practice/coaching obligations, and facility availability.
Cost is FREE to ALL Student-Athletes & Faculty.
Beverly Strength & Conditioning Program Strength Training Classification List
All student athletes who train in the Beverly High School Strength & Conditioning Program will participate in pull, squat, or push exercises. These exercises are intended to engage both slow and fast twitch muscle movements as well as placing strong emphasis on explosiveness, full range of motion, and proper technique. Each category discloses both core and supplementary exercises. Note: not all exercises are listed.
|Core Pull Activities||Core Squat Activities||Core Push Activities|
|Hang Clean||Parallel Squat||Bench Press|
|Supplemental Pull Activities||Supplemental Squat Activities||Supplemental Push Activities|
|Shrug Variations||Hip Extension||Push Press Variations|
|Dumbbell Rows||Hip Abduction||Push Jerk|
|Lat Pulldowns||Hip Adduction||Split Jerk|
|Seated Rows||Bench Jump Variations||Incline Press|
|Inverted Rows||Leg Curls||Dumbbell Press Variations|
|Lateral, Anterior & Posterior Raises||(Overhead) Front Squat/Lunge||Dumbbell Chest Flies|
|Pull Up Variations||Parallel Squat/Lunge||Triceps Dips Variations|
|Straight Leg Deadlift||Single Leg Squat||Push Up Variations|
|Romanian Deadlift||Step Up Variations|
|Snatch Variations||(Overhead) Front Squat/Lunge|
All student athletes who train in the Beverly High School Strength & Conditioning Program will participate in agility, flexibility, endurance, & speed exercises. These exercises are intended to engage both slow and fast twitch muscle movements as well as placing strong emphasis on explosiveness, precision, and proper technique. Note: not all exercises are listed.
|Cone Drills||Tempo Runs||Foot to Hip Grab||Resistive Run Variations|
|Agility Ladders||Medicine Ball Variations||Straight Leg Spiderman||Stance & Starts|
|Small & Large Hurdles||300 Yard Shuttle||High Knee Grab/Inline Split Squat||Single/Double Leg Starts|
Any student-athlete in grades 6-12 wishing to participate should contact Coach Goodhue at firstname.lastname@example.org or Athletic Director James Coffey at email@example.com. Also, be sure to follow @CoachGPanthers on Twitter (or @BeverlyPanthers for all BHS Athletics Information) for updates regarding BHS Strength & Conditioning.