Our Program
At Centennial, we understand Strength and Conditioning (S&C) is a critical component of athletic performance and overall health. The Strength and Conditioning program is designed to empower student-athletes from our varsity teams to reach their full potential by improving their strength, power, speed, agility, and endurance to perform at the highest level of their sport.
We take a holistic approach to training, not only focusing on physical development but mental wellness, nutrition, and injury prevention. Our experienced coaches work closely with athletes, coaching and sports medicine staff to create periodized and tailored training plans that suit each team and individual’s goals and needs.
Varsity Student-Athletes train out of the Athletic and Wellness at Progress Campus, which is a state-of-the-art facility fully equipped with top-of-the-line equipment and technology, including a weight room, cardio machines, a running track, studios and a turf field. The program offers student-athletes group and individual coaching with our strength and conditioning coaches.
Our Leaders
The Strength and Conditioning program is led and coordinated by:
Kaylin Fraser, R.Kin, CAT(C), Athletic Therapist and Varsity Strength & Conditioning Coordinator and Blake Hembruff Assistant Strength and Conditioning Coach.
Kaylin Fraser R.Kin, CAT(C),
Kaylin Fraser is a Registered Kinesiologist and Certified Athletic Therapist. Having over 15 years of experience working with and training athletes from the grassroots level of sport to Olympic and Professional athletes. She believes that the best way to train athletes is by taking a holistic approach to training and working with athletes and recognizes that each individual is not just an athlete. Kaylin is skilled in biomechanical analysis, an injury prevention view on training, sport performance and strength training. She graduated from Brock University with a Bachelors of Kinesiology and a Post-Grad in Athletic Therapy from York University and has played at a high level of sports growing up and having been a varsity athlete herself at Brock University.
Kaylin was hired in 2015 to create and develop a Strength and Conditioning program at Centennial with the Varsity Teams which has grown over the years into the culture of what is expected of a Varsity Colt Student Athlete. Kaylin is responsible for overseeing and coordinating the S&C Program at Centennial and works closely with Coach Blake and Centennial Fitness and Health Promotion placement students to operate training and programs for nine varsity teams.
Blake Hembruff CSCS
Blake Hembruff is an experienced fitness coach that has a demonstrated history of working with various clients, including athletes/individuals with disabilities and general populations. Coach Hembruff is skilled in sports performance training, functional fitness, and sport coaching. He has a strong education background with a Bachelor of Education focused in Physical Education Teaching and Coaching from Brock University. Coach Hembruff played 2 years of minor professional hockey in Europe. His previous personal training/s port performance includes working with individuals with disabilities at Brock University. As a Sports Performance Coach, Blake Hembruff has worked with Hyperfit and PhysElite, working with high-level athletes across various sports disciplines.
What to Expect:
TeamBuildr:
Exercise program so you can train anywhere and stay on track with your S&C goals. Athletes and Coaches are held responsible for their training and adherence to their training programs. Allows athletes to interact with each other and their Strength Coaches in a competitive and encouraging way.
Wellness surveys are also distributed to monitor athletes’ whole well-being related to five key areas (Sleep, School, Emotional, Physical, and Sport).
Weekly Lifts:
Each varsity team participates in a minimum of one weekly team lift in addition to individual programs. These are all incorporated into each teams’ practices and is a requirement.
Injury Prevention:
The Strength and Conditioning Coaches work closely with the Sports Medicine team and injury prevention training is incorporated into sport performance training with all student-athletes.
Varsity Yoga:
Yoga is offered by a certified Yoga instructor as a team for all varsity sports. These sessions are primarily offered as a recovery session following game days and focus on relaxation, stretching and mobility.
Nutrition:
All varsity student-athletes have access to Biosteel hydrator and recovery protein for practices, lifts and games. For home and away games all teams are equipped with nutrition bins that contain; Biosteel hydrator, protein, bananas, clementines, and bars. For away games we have partnered with Centennial’s School of Hospitality, Tourism and Culinary Arts as well as the Local to provide healthy and balanced meals for our athletes travelling on the road.