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Performance Training

The strength and conditioning staff will enhance each individual student-athlete's athletic potential by increasing the athlete's strength, speed, agility, flexibility, conditioning and explosiveness which are all important components in developing a highly-skilled athlete.

The primary goal of the performance training program is to minimize risk of injury by preparing all athletes for the demands of competition. It also strives to improve the performance capabilities of each athlete which contributes to the success of each team. This is accomplished through consistent training that challenges each athlete mentally and physically.

We strive to...

  • Teach proper form and technique.
  • Train athletes to reach their full potential for the honor and glory of Jesus Christ in a safe and fun environment.
  • Test the athlete’s progress through 8 week training sessions.
  • Transform each athlete’s mind, body, and spirit into a Champion 4 Christ.


  • Injury prevention / faster return to play
  • Concussion prevention
  • Performance enhancement (strength, speed, agility)
  • Character development

Workouts for Athletes

In-Season Training

  • All in-season junior varsity and varsity teams
  • Train for 30 minutes 2 times a week
  • Emphasis on...
    • Strength
    • Maintenance
    • Injury Prevention
    • Enhancement of Competitive Performance

Off-Season Training

  • Open to any out-of-season athletes
  • Train for 60 minutes 3 times a week
  • Emphasis on...
    • Increased Strength & Explosiveness
    • Increased Speed & Agility
    • Injury Prevention

Summer Training

From June 17th to August 1st, 2019

  • 2 Different Groups Mon., Tue., & Thurs.
  • Session 1:  8:00 am - 9:15 am
  • Session 2:  9:15 am - 10:30 am
  • Emphasis on…
    • Increased Strength & Explosiveness
    • Increased Speed & Agility
    • Injury Prevention

Performance Nutrition


Structure Your Eating Plan
  • Eat every 2 ½ - 3 hours throughout the day (5-6 times a day)
  • When Training, eat a snack (150-500 calories) within an hour prior and a snack (300-800 calories) immediately following.
Establish Your Goals
  • To MAINTAIN Weight: Eat 3 normal-sized meals to contentment and 3 moderate snacks (300-500 calories).
  • To GAIN Weight: Eat 3 large meals to full (not stuffed), and 3 large snacks (≈500-800 calories).
  • To LOSE Weight: Eat 3 smaller meals to the point of not being hungry and 3 small snacks (150-300 calories).
Choose Foods To Meet Your Goals
  • Choose foods that are Nutrient Dense - Foods that are less processed, have lots of vitamins/minerals (colorful), and have a low-moderate sugar and fat content.
  • Whenever you eat combine both Carbohydrate and Protein sources (1/3 Carbs – Fruits and Vegetables, 1/3 Carbs – Grains & Sweets, and 1/3 Protein - Poultry, Fish & Meat group, Dairy & Eggs group).

Sports Medicine

A certified athletic trainer (ATC) is a healthcare professional who works to enhance athletic performance. Athletic trainers work to provide excellent medical care to all athletes. Athletic training encompasses the prevention, diagnosis and intervention of emergency, acute and chronic medical conditions. Athletic trainers work under the direction of physicians, and require a state licensure and certification. Certified athletic trainers are trained in the prevention, recognition, management and rehabilitation of injuries that result from athletic activity.

At Delaware County Christian School, the ATC is responsible for the medical care of all athletes. The ATC is trained to evaluate injuries, develop treatment plans and initiate rehabilitation programs so that all athletes are able to compete at the safest, most optimum level. An ATC will be available at the school each day from 2:30pm-5:30pm for practices and games. In the event of an injury, the ATC will evaluate and treat the injured athlete. If an athlete should sustain an injury, the ATC is also trained to design and implement specific rehabilitation programs so that athletes can return to activity in the safest, most efficient way possible.


An athlete who is injured should see the ATC as soon as possible to obtain an accurate assessment of the injury. The ATC will outline a treatment program (stretching, therapeutic exercises, etc) that can be used to specifically target the injury and initiate healing. The ATC will also communicate with the coaching staff and parents with regards to the severity of the injury, treatment plan and expected return-to-play date. The ATC will communicate with the athlete and coaching staff on a daily basis for re-evaluation of symptoms.


In order for an athlete to return to activity following an injury, he or she must be able to pass a series of sport specific functional tests without any pain or limitation related to the injury. Some examples of functional tests include the following: jogging, sprinting, cutting, jumping, throwing, defensive slides, karaoke drills, ball dribbling, etc.

If an athlete is under the care of a physician for a sports-related injury, a clearance note from the doctor must be given to the ATC before the athlete returns to activity.


Every athlete participating in a contact sport is required to take an impact test prior to the first contest. An athlete who sustains a concussion will be required to take the impact test 24-48 hours following the head injury. After the test is taken and reviewed, a thorough evaluation of all signs and symptoms associated with the head injury will take place. The ATC will then communicate with the coaching staff and parents regarding the treatment protocol that will be followed.

Coaches are educated to detect concussion-like symptoms and remove athletes from play if concussion symptoms are present. Additionally, the PIAA has instructed contest officials to be trained to detect concussion symptoms and have players removed from the contest. If a PIAA official removes an athlete from competition, only a certified M.D. or D.O. may deem that player eligible again for competition.

Finally, through the DC Performance Training program, athletes are trained in a way that will help them become less prone to concussions by developing core strength, better body balance and strengthening the head and neck muscles. Concussion prevention is just as important as concussion protocol.

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Contact Information

Athletic Office
610-353-6522 x2422 (Main)

Reggie Parks
Athletic Director
610-353-6522 x2721

Mike Pinelli
Assistant Athletic Director
610-353-6522 x2251

Nancy Homan
610-353-6522 x2260

Trevor Stacey
Premier Athletic Trainer
610-353-6522 x2424

DC Knights Athletics is a proud partner with Premier Orthopaedic & Sports Medicine professionals.

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