Wollschleger Strength and Conditioning

Halfway through summer and this crew is still showing up, putting in the work, and getting better every single week. 💪🔥

Speed. Strength. Agility. Confidence. That’s what summer training is all about.

These athletes have been attacking every workout with great attitudes, pushing each other, and proving that consistency always wins. We’re proud of the effort they’ve brought day in and day out.

And yes... even Stella loves to work hard. 😉😅
The best athletes aren’t made overnight—they’re built through the work nobody else sees.

Keep it rolling, crew. The second half of summer is where the biggest gains are made! 🚀

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☀️ The heat was no joke this week...but neither was the work.
These athletes continue to show up, put in the effort, and chase their goals all summer long. 💪

This week’s focus:

🏃‍♂️ Speed Development
• Wall sprints
• Falling starts
• ½-kneeling sprints

⚡ Plyometrics
• Ladder drills
• Hurdle work
• Skaters

🏋️ Strength Training
We’re continuing to build a strong foundation with our Base Phase program, focusing on movement quality, strength, and athletic development.

Success isn’t built in a single workout—it’s built by consistently showing up day after day. Proud of the work this group is putting in! 👏

AthleteDevelopment TrainWithPurpose HardWorkPaysOff SummerTraining

So much fun getting to train such a phenomenal athlete ava as she prepares for her college career at Maryland. 🐢💪

We took it outside and hit the track + football field for a full speed, strength, conditioning, and athletic development session.

This one had a little bit of everything: resisted sprints, loaded carries, crawls, change of direction, core work, upper-body strength, sprint mechanics, and 400m conditioning.

Track + Field Workout

Warm-Up / Speed Prep

Resisted Sprints
• 3 x 10 yards
• 3 x 20 yards
• 3 x 30 yards

Strength + Athletic Movement — 3 Sets
• 20-yard Wreck Bag Lunges
• 20-yard Bear Crawl
• 12 Renegade Rows

Speed + Change of Direction
• Drop Step to Curve Sprint x 4
2 each side
• Weave Sprints x 30 yards x 2
• Backpedal to Drop Step x 3 + Sprint Out

Strength + Core — 3 Sets
• 15 Wreck Bag Sit-Ups
• 10 DB Push Press
• 5 Push-Up to Inchworm

Sprint Finish
• 3 Sprint Build-Ups
• 2 x 50-Yard Sprints

Conditioning Finisher
• 3 x 400m Run
• 3:00 rest between sets

Finished with a full stretch and recovery work.
Proud of the work she’s putting in. Big things ahead Maryland Softball
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Strong shoulders aren’t built by chance. 💪

They’re built with intention.

3 Shoulder care staples we program for athletes:

🔥 90/90 Bottoms-Up KB Walks
→ Shoulder stability
→ Scap control
→ Rotator cuff engagement under load

🔥 Cable External Rotations
→ Bulletproof rotator cuff
→ Better joint positioning
→ Injury prevention for throwing & overhead athletes

➕ Turkish Get-Ups (because real strength = control)
→ Full-body tension
→ Shoulder integrity through every angle
→ Transferable strength for sport & life
If you want to lift heavy, throw hard, and stay healthy…
You can’t skip the small stuff. 🏋️‍♂️⚾🥎

⚾️ LEG DRIVE CLINIC – SOFTBALL ⚡️

Join us for an awesome clinic building off of our last clinic

📆 February 14th | 3–5 PM
🔥 Limited Spots Available
This clinic is all about building power from the ground up.

👟 Coach Alyssa Lavdis
→ Skill work + on-field technique to improve leg drive, explosiveness, and movement efficiency

🏋️ Coach Alex Wollschleger
→ Strength training focused on increasing lower-body power, force production, and athletic performance
If you want to throw harder, hit with more power, and move faster — it starts with strong legs and proper mechanics.

👇 Spots are limited — reserve yours now

👇 Tag a teammate who needs this