Sports Performance Camp
June 23 – August 22, 2025
LOCATION: Benswic Studios + Riverbank State Park
DATES: June 23 – August 22
TIME: 10:30 AM – 1:00 PM
DAYS: Monday – Friday
Please also read our “frequently asked questions“ below before registering.
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.
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 |
Build explosiveness with hill sprints, plyometrics, and strength resistance. |
|
Tuesday |
Track + Agility |
Sprint form, change of direction, and footwork drills for linear + lateral speed. |
|
Wednesday |
Strength + Power |
Olympic lifts, force production, and power-focused strength movements. |
|
Thursday |
Track + Agility |
Combine speed mechanics with agility ladders, cones, and sprint progression. |
|
Friday |
Flexibility, Mobility & Recovery Protocols |
Restore balance with mobility drills, active recovery, and stability work. |
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.
Balance, Functional Core Movement. 3 Sections of focus (the front, back, and sides of your trunk)
Foam Rolling, Dynamic Stretches, Light Aerobic Work, or Light Resistance Training – such as Body Weight Strength Exercises.
Work on Power, Speed, Agility, Flexibility and Conditioning.
| Day | Session | Focus |
|---|---|---|
|
Mondays |
Hill, Plyo & Resistance Work |
Build explosiveness with hill sprints, plyometrics, and strength resistance. |
|
Tuesday |
Track + Agility |
Sprint form, change of direction, and footwork drills for linear + lateral speed. |
|
Wednesday |
Strength + Power |
Olympic lifts, force production, and power-focused strength movements. |
|
Thursday |
Track + Agility |
Combine speed mechanics with agility ladders, cones, and sprint progression. |
|
Friday |
Flexibility, Mobility & Recovery Protocols |
Restore balance with mobility drills, active recovery, and stability work. |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
(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 |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
(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 |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
(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 |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
(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 |
Camp schedules may vary slightly by season, total participants, and availability. Campers receive their official schedule during camp check-in.
(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 |
Covers max velocity, flys, tactical strategy, finishing mechanics — helps all events simulate race-day feel.
Starting at $550
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 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
Summer is when serious athletes separate themselves
— Benswic is here to make that happen.
Please Review Camp Policies before Purchasing.
Discounts available for early sign-up, siblings, or group referrals.
Discounts available for early sign-up, siblings, or group referrals.
Discounts available for early sign-up, siblings, or group referrals.
Discounts available for early sign-up, siblings, or group referrals.
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.
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!
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)
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.
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