Investing time in training beyond your regular practice and competitions is pivotal for your holistic growth. The BENSWIC Speed + Strength camps cater to various aspects such as strength and power, speed and agility, confidence building, functional movements, and more. Open to middle and high school students of all skill levels, these camps provide an opportunity for you to diversify your training under the guidance of top-notch trainers. By participating, you can discover new ways to enhance your skills and strive towards becoming your best self daily. With camps available year-round, you can conveniently integrate them into your schedule for continuous improvement.

SECURE YOUR SPOT – CAMPS SELL OUT! Due to high demand, early registration for our first-come-first-serve camps is strongly recommended.

Areas of concentration in this camp include speed development, strength, being explosive, power, injury prevention techniques, and plyometrics.

This is for anyone looking to improve their ability move fast. We take on athletes ages 12-18, that are interested in using this Off-Season to increase their speed, improving their agility, reaction, form and technique; while also improving sports performance by working on strength & conditioning to imitate the biomechanics and motor patterns required to running faster.

  1. Improve Acceleration & Speed
  2. Become More Athletic
  3. Get Ahead Of The Competition
  4. Learn to Weight Lift + Lift Heavy Weights
  5. Improve Change Of Direction
  6. Learn To Have Amazing Quick Footwork
  7. Learn The Proper Way To Run

With Camp that is a week long are condensed programs will offer a diverse and intense experience, and each day has a unique focus. Participants can join for a day or the entire week, and the variety will keep the camp engaging and challenging. Always are we monitoring our campers fatigue and will adjust intensity as needed.

School break
Camp Dates:

Day-to-day operations

November 23–24: Thanksgiving Recess
December 26 – December 29: Winter Recess
January 15: Dr. Martin Luther King Jr. Day
February 19-23: Midwinter Recess
March 18 – March 25: Private School Spring Break
April 22 – 26: Spring Recess

November 23–24
Thanksgiving Recess

December 26 – December 29
Winter Recess

January 15
Dr. Martin Luther King Jr. Day

February 19-23
Midwinter Recess

March 18 – March 25
Private School Spring Break

April 22 – 26
Spring Recess

10:30am – 1:00pm

Gender: CoED

Age: 12-18yrs

Check-in: 15 minutes prior to camp start time

Benswic Studio Gym
2473 Frederick Douglass BLVD Fl. 1
New York, NY 10027


Given the short time of holiday breaks, our camp sessions are focused on rapidly enhancing athletes’ learning capabilities. We concentrate on areas such as rehabilitation, functional movements, flexibility/mobility, and speed and power training to ensure a targeted and effective learning experience.

school break
Schedules and FEES



Time / Length:
10:30am / 3hrs

Benswic Studio
2473 Frederick Douglass BLVD FL.1

Cost: $110

Mid-Winter Recess

Time / Length:
10:30am / 3hrs

Benswic Studio
2473 Frederick Douglass BLVD FL.1

$110 per
$484 for a Week

Spring Break - Private School

Spring Break
Private School

March 18 - March 29


10:30am – 1pm   +  150mins


Benswic Studio
2473 Frederick Douglass BLVD FL.1


DAY: $110

Spring Recess (April 22-26)

Please note the locations for our Spring Recess Camp sessions. Camp will be held at two venues: Benswic Studio on Mondays, Wednesdays, and Fridays, and Riverbank State Park (679 Riverside Dr, New York, NY 10031) on Tuesdays and Thursdays. Thank you for your attention to these details.

Spring Recess

Spring Recess

April 22 - April 26


10:30am – 1pm  +  150mins


Benswic Studio
2473 Frederick Douglass BLVD FL.1


DAY: $110
WEEK: $484



Camp hours are from 10am to 1pm.

Registration is ABOVE by booking the days you could come. But before doing so,  locating the School Break Camp you want,  from there hover over the button on the right and select “Book” to purchase online.

We offer a limited number of single day camps during school break. Other camp offerings for longer school breaks are offered in multi-day packages only.

  • Improved Physical Conditioning: These classes focus on building strength, speed, endurance, agility, flexibility, and other physical attributes that are crucial for performing at a high level in sports.

  • Injury Prevention: Proper training techniques can help athletes develop stronger muscles and joints, reducing the risk of injuries during training and competition.

  • Enhanced Sport-Specific Skills: Training is designed to improve specific skills and techniques relevant to the particular sport, such as shooting in basketball, tackling in football, or serving in tennis.

  • Increased Mental Toughness: Sports performance training often includes mental conditioning to enhance focus, concentration, confidence, and the ability to handle pressure during competitive situations.

  • Individualized Programs: Coaches may tailor training programs to suit the strengths and weaknesses of each athlete, addressing their unique needs and goals.

  • Teamwork and Communication: Some sports performance classes involve group exercises, fostering teamwork and communication skills necessary for team sports.

  • Periodization and Progression: Training classes may follow a structured plan with periodization, which involves dividing the training into different phases to optimize performance at specific times and prevent overtraining.

  • Motivation and Accountability: Training with others in a class setting can provide motivation and a sense of accountability to stick to the training regimen.

  • Tracking and Assessment: Progress is often monitored through various tests and assessments, helping athletes and coaches track improvements and identify areas for further development.

Skill Progression is an area we are big on. The program is consider based on athletes current skill level in their chosen sport and provide appropriate drills and exercises to help with their progress gradually. It’s essential to build a solid foundation before moving on to more complex skills.

Yes, injury prevention and proper techniques are critical components of sports performance training. An effective training program should prioritize the safety and well-being of the participants, especially when working with young athletes who are still growing and developing. Here’s how sports performance training typically addresses injury prevention and proper techniques:

  1. Proper Warm-Up and Cool-Down: Each training session will begin with a dynamic warm-up, which includes movements that prepare the body for physical activity, increase blood flow, and improve flexibility. Similarly, a cool-down is incorporated at the end of the session to help the body gradually return to its resting state and reduce the risk of post-exercise soreness.

  2. Core and Stability Training: Core strength and stability are essential for maintaining proper posture and alignment during physical activities. These aspects of training can help reduce the risk of injuries, especially in areas like the lower back and knees.

  3. Progressive Training: The training program follows a progressive approach, gradually increasing the intensity, complexity, and volume of exercises over time. This approach allows athletes to adapt to the demands of training while minimizing the risk of overuse injuries or burnout

Tracking and measuring progress are essential aspects of a sports performance training program. Monitoring the participants’ improvements allows coaches and athletes to assess the effectiveness of the training, identify strengths and areas for improvement, and make necessary adjustments to optimize performance. Here are some common methods for tracking and measuring progress during a training program:

  1. Performance Assessments: Regular performance assessments are conducted to evaluate various aspects of the athletes’ abilities. These assessments can include measurements of strength, speed, agility, endurance, and sport-specific skills. Performance tests can be standardized, and results are recorded over time to track changes.

  2. Timed Trials: Athletes may be tested through timed trials to assess their speed and agility improvements. For example, running a 40-yard dash or completing a specific agility course within the shortest possible time.

  3. Strength and Power Testing: Strength training progress can be tracked through the use of one-repetition maximum (1RM) tests, which measure the maximum weight an athlete can lift for a single repetition. Power output can be assessed through vertical jump tests or medicine ball throws.

  4. Skill Evaluation: Sport-specific skills are evaluated regularly to gauge improvements in areas like shooting accuracy, passing precision, or ball handling.

  5. Video Analysis: Coaches may use video analysis to review an athlete’s technique and identify areas for improvement. Comparing videos from different time points allows athletes to see their progress visually.

  6. Record Keeping: Coaches maintain detailed records of athletes’ performance assessments, test results, and training progress over time.

  7. Goal Setting and Progression: Athletes set specific, measurable, achievable, relevant, and time-bound (SMART) goals at the beginning of the program. Regularly reviewing and adjusting these goals based on progress helps maintain motivation and focus.

  8. Subjective Feedback: Athletes’ feedback and self-assessments are valuable in understanding their perceptions of progress, challenges, and areas of improvement.

  9. Training Logs: Athletes may keep training logs to document their workouts, exercises, sets, and repetitions. This log serves as a record of their training volume and intensity.

  10. Coach Feedback and Communication: Coaches provide ongoing feedback to athletes, highlighting progress and areas for improvement. Regular communication helps maintain a clear understanding of individual performance trajectories.


Register for summer camps!

Every athlete will learn the fundamentals of speed, agility, and athleticism from a training system that has proven results.