Powering Up: How HLNY’s Girls Transformed Winter into Strength and Conditioning

During the frigid New York winter, our High School and Middle School Girls programs turned the cold months into a powerhouse training opportunity!

This winter, our athletes traded in their lacrosse sticks for weights and kettlebells, diving into strength training as part of their pre-season prep.

With 223 High School girls powering through 16 sessions over eight weeks with Grit City, Coach Sean has been pushing them to new limits with speed, agility, strength, and conditioning drills. These girls are already stronger and faster than before—and they’re just getting started! Meanwhile, our 76 Middle School girls hit the ground running with four weekly sessions at Harlem Kettlebell Club and three weekly sessions at Strength Society.

At Harlem Kettlebell Club, Owner and FDA Alumni Jahkeen Washington broke down the fundamentals of key lifts like deadlifts, cleans, presses, and lunges. Each session built up the girls’ strength and conditioning through tough circuits designed to push them to their limits—and they crushed it!

At Strength Society, the girls were introduced to an exciting mix of boxing, HIIT workouts, gymnastics, and yoga—each class packed with high energy and new skills.

Our ultimate goal for these Strength Sessions? To help our athletes own their identity as female athletes. We want them to build a positive relationship with their bodies, understanding that strong, healthy bodies are powerful and beautiful. We’re showing them that fitness goes beyond the lacrosse field, and they can continue to pursue strength and movement in all forms, for life—not just during high school or college sports.

The 223 High School Girls are gearing up for their season kickoff on March 14th, and the Middle School Girls will follow suit in April. They’ve put in the hard work, and now it’s time to hit the field faster, stronger, and more confident than ever before!