Sports Performance Camp

Unlock Power, Speed, and Confidence — All Summer Long.

June 23 – August 22, 2025

From Movement to Mastery — One Week at a Time.
nine Weeks. One Mission. Total Performance.

5 Days/Week — Sample Weekly Schedule

LOCATION: Benswic Studios + Riverbank State Park
DATES: June 23 – August 22
TIME: 10:30 AM – 1:00 PM
DAYS: Monday – Friday

What Makes This Camp Different

Please also read our frequently asked questions below before registering.

The Speed Portion of Camp...

Increasing your chances to get faster.

We develop campers with detailed instruction to better their event skill, sport, fitness, and overall athleticism.

Explosive Agility in Action
– VertiMax Ladder Drills That Sharpen Footwork and Speed

Benswic offers speed camp to anyone looking to improve within their sport. We take on athletes ages 12-18 that are interested in increasing their speed, improving their agility, reaction, form and technique; while also improving athletic performance by working on strength & conditioning to imitate the biomechanics and motor patterns required to running faster.

The Performance Portion of Camp....

The longer you stay, the better you become...

No matter your sport, we will help you gain an edge over your competitors.

Power. Precision. Performance.
– Developing Athletes with Olympic Lifts

Our Performance Camp program is year around for youths ages 12 – 18, that emphasizes physical conditioning; mental development; injury prevention, flexibility and so much more. That will have each athlete obtain a great understanding in keeping their body in shape during pre/post season, in + off-season for each sport.

Training Schedule

Day Session Focus
Mondays

Hill, Plyo & Resistance Work
(Benswic Studio)

Build explosiveness with hill sprints, plyometrics, and strength resistance.
Tuesday

Track + Agility
(Riverbank State Park)

Sprint form, change of direction, and footwork drills for linear + lateral speed.
Wednesday

Strength + Power
(Benswic Studio)

Olympic lifts, force production, and power-focused strength movements.
Thursday

Track + Agility
(Riverbank State Park)

Combine speed mechanics with agility ladders, cones, and sprint progression.
Friday

Flexibility, Mobility & Recovery Protocols
(Benswic Studio)

Restore balance with mobility drills, active recovery, and stability work.

Body Awareness &
Movement Mechanics​

Training athletes to go under, over, through and around objects as quick as possible.... multi-movement run that includes sprinting, shuffling and backpedaling....including lots of Functional Movements as well.

Core training​

Balance, Functional Core Movement. 3 Sections of focus (the front, back, and sides of your trunk)

Injury prevention​

Foam Rolling, Dynamic Stretches, Light Aerobic Work, or Light Resistance Training – such as Body Weight Strength Exercises.

Sports Specific​

Work on Power, Speed, Agility, Flexibility and Conditioning.

Day Session Focus
Mondays

Hill, Plyo & Resistance Work
(Benswic Studio)

Build explosiveness with hill sprints, plyometrics, and strength resistance.
Tuesday

Track + Agility
(Riverbank State Park)

Sprint form, change of direction, and footwork drills for linear + lateral speed.
Wednesday

Strength + Power
(Benswic Studio)

Olympic lifts, force production, and power-focused strength movements.
Thursday

Track + Agility
(Riverbank State Park)

Combine speed mechanics with agility ladders, cones, and sprint progression.
Friday

Flexibility, Mobility & Recovery Protocols
(Benswic Studio)

Restore balance with mobility drills, active recovery, and stability work.

Example weekly camp schedules

Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.

Hill, Plyo & Resistance Work

(Benswic Studio)

Time Session
10:30–10:45 AM

Dynamic Warm-Up (mobility drills, leg swings, joint prep)

10:45–11:15 AM

Hill Sprints (short-to-long, 20–60m incline runs)

11:15–11:40 AM

Plyometric Drills (box jumps, bounds, depth drops)

11:40–12:15 PM

Resistance Training (sleds, bands, med balls)

12:15–12:45 PM
Core Stability & Contrast Sets
12:45–1:00 PM
Cooldown, Stretch, Recovery Techniques

Example weekly camp schedules

Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.

Track + Agility

(Riverbank State Park)

Time Session
10:30–10:45 AM
Warm-Up + Sprint Mechanics (A-skips, wall drills)
10:45–11:15 AM
Acceleration Sprints (10–30m)
11:15–11:40 AM
Agility Ladders & Cone Drills
11:40–12:15 PM
Multi-Directional Movement (shuffle, crossover, backpedal)
12:15–12:45 PM
Reaction & Quickness Drills
12:45–1:00 PM
Flexibility, Breathing, Active Recovery

Example weekly camp schedules

Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.

Strength + Power

(Benswic Studios)

Time Session
10:30–10:45 AM
Full-Body Warm-Up + Joint Priming
10:45–11:15 AM
Barbell Complexes (clean pulls, RDLs, front squats)
11:15–11:40 AM
Push + Pull Movements (bench, rows, overhead press)
11:40–12:15 PM
Explosive Work (med ball throws, jump shrugs)
12:15–12:45 PM
Core + Stability Lifts (planks, carries, Pallof presses)
12:45–1:00 PM
Foam Rolling + Recovery Routine

Example weekly camp schedules

Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.

Track + Agility

(Riverbank State Park)

Time Session
10:30–10:45 AM
Sprint Warm-Up (form drills + skips)
10:45–11:15 AM
Top-End Speed Work (fly-ins, wicket drills)
11:15–11:40 AM
Reactive Agility Work
11:40–12:15 PM
Sprint Starts + Acceleration Gates
12:15–12:45 PM
Lateral Explosive Drills (hurdle hops, band shuffles)
12:45–1:00 PM
Light Jog, Stretch, Breath Work

Example weekly camp schedules

Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.

Flexibility, Mobility & Recovery

(Benswic Studio)

Time Session
10:30–10:45 AM
Joint Mobility Series (hips, shoulders, spine)
10:45–11:15 AM
Dynamic Movement Flow (animal flow, crawls, flow yoga)
11:15–11:40 AM
Stability + Balance Drills (BOSU, foam pad, SL control)
11:40–12:15 PM
Light Resistance + Recovery Core Circuit
12:15–12:45 PM
Active Stretching & Myofascial Release
12:45–1:00 PM
Breathwork, Journaling, Reset

camp site: benswic studios. + Riverbank state park

Covers max velocity, flys, tactical strategy, finishing mechanics — helps all events simulate race-day feel.

Starting at $550

KEY TAKEAWAYS

Why Benswic sports performance Works

We emphasize the science behind movement, helping campers refine their technique, efficiency, and overall athletic performance. Our training methods are rooted in biomechanics, ensuring that each athlete understands how to move optimally to enhance speed, power, and injury prevention.

Each camper will have the opportunity to develop fundamental skills while gaining deeper insight into their own mechanics. Whether attending 2 – 3 weeks sessions, participants will receive hands-on coaching tailored to their individual needs.

Our goal is not just to improve athletic performance but to equip each camper with the knowledge and tools needed for long-term success.

Week-by-week

Week 1: June 23 – June 27

Week 2: June 30 – July 3

Week 3: July 7 – July 11

Week 4: July 14 – July 18

Week 5: July 21 – July 25

Week 6: July 28 – August 1

Week 7: August 4 – August 8

Week 8: August 11 – August 15

Week 9: August 18 – August 22

Note: July 4 NO CAMP

9-Week or Weekly Options

Summer is when serious athletes separate themselves
— Benswic is here to make that happen.

Please Review Camp Policies before Purchasing.

1-Week Camp

A focused week to sharpen athletic performance.
$ 550
00
Weekly
  • 5 Full Sessions (Mon–Fri)
  • Core training in sprint, strength, and mechanics
  • Ideal for new or first-time athletes

Discounts available for early sign-up, siblings, or group referrals.

2-Week Camp

Double the time, double the progress.
$ 1050
00
2 Weeks
  • 10 Sessions total (Mon–Fri x 2 weeks)
  • Builds foundational speed and strength
  • Great for athletes needing consistency without long commitment

Discounts available for early sign-up, siblings, or group referrals.

4-Week Camp

Structured development for noticeable performance gains.
$ 1900
00
4 Weeks
  • 20 Sessions (Mon–Fri over 4 weeks)
  • Progressive training plan: power, endurance, agility
  • Excellent for summer conditioning and peaking in season
Popular

Discounts available for early sign-up, siblings, or group referrals.

9-Week Camp

Full summer transformation for
serious athletes.
$ 3200
00
Full experience
  • 45 Sessions (June 23 – August 22)
  • Complete athlete development: speed, strength, recovery
  • Best value for long-term growth & competitive edge

Discounts available for early sign-up, siblings, or group referrals.

Need Flexibility? Pay in Installments

Can’t pay the full amount up front? No problem.
Break your total into 2 or 4 payments — based on the amount.
Select “Installments”to begin or connect with us to set up a plan.

Join BENSWIC Track

Benswic Track Club  competes during the Cross Country, Indoor & Outdoor Season.

If you’re interested in competing and having us Sponsor you?

Click the link below. Hope to see you soon!

Benswic Track Club
Benswic Track Club

Additional
Information

FAQ's

Camp runs Monday to Friday, from 10:30 AM to 1:00 PM. Each day is structured with warm-ups, technical drills, performance training, and recovery.

  • Monday, Wednesday, Friday: Benswic Studio (2473 Frederick Douglass Blvd)

  • Tuesday, Thursday: Riverbank State Park (679 Riverside Dr)

The camp runs from June 23 to August 22, 2025, for a total of 45 weekday sessions. You can register for 1, 2, 4, or 8 weeks.

We accept athletes ages 10–18, separated into age and ability-based groups for proper development.

Each session includes:

  • Dynamic warm-up & activation

  • Sprint/agility/strength training

  • Core & recovery work

  • Daily theme: speed, power, mobility, etc.

This camp benefits athletes across all sports — track & field, football, soccer, basketball, etc. The focus is on mechanics, strength, agility, and speed applicable to any sport.

Athletes should bring:

  • Athletic gear

  • Water bottle

  • Snack or light recovery fuel

  • Spike or training shoes (if needed)

  • Foam Roller + Lacrosse Ball

Yes! For 2, 4, and 8-week packages, we offer interest-free installment plans. Just select “Installments” at checkout or email us for setup.

We understand summer can be busy. While we don’t offer make-up days, we recommend the 4- or 8-week plans for the best flexibility and long-term benefit.

Yes! We offer Saturday training (11:00 AM – 12:30 PM) for High School athletes. This is not included in camp packages and requires separate registration.