Challenging girls to become women of 
intellect, character, innovation, action, and faith

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"Our team’s spirit and commitment, along with our dedicated coaches, were key motivators for me, and we accomplished so much together."

- K. Westover '18

"NCDS taught me how to manage my time between academics and athletics, how to be an effective leader, how to treat teammates well, and how to be a team player."

- E. Warner '17, BC '21
"The coaches always encourage us to be our best on and off the court."

-T. Mourmoutis '22

Falcon Strength Camp

NCDS Summer Strength and Conditioning Program

Why is strength training important? 
Strength training is critical for developing motor skills and coordination, improving sports performance, and decreasing the risk of injury. 

Why during the summer? 
Summer is the optimal “off season” for most sports and this time frame gives the opportunity for athletes to get stronger, faster, and conditioned for their sport. Without the rigors of school and sports seasons, we can focus on the fundamentals of athletic development: strength, speed, power, endurance, and coordination. 

What will camp consist of? 
Students will be led through speed and agility training, strength training, and conditioning workouts two days a week through 6 consecutive weeks in the summer. Fitness testing at the beginning and end of the summer will help track progress over the weeks of training, and two additional "on your own" workouts provided to the students will be specific to the sports they play.

Who: Rising 9th-12th grade students
Cost: $480
Dates: 6 weeks, 2 days per week on Tuesdays and Thursdays the weeks of:

  • July 11
  • July 18
  • July 25
  • August 1
  • August 8
  • August 15

Time: 9-10:30 a.m.

2 additional workouts will be provided for the students to do on their own for no additional cost.

Daily Schedule: 40 minutes of speed, agility, and conditioning on the fields; 50 minutes of strength training in the Martin Center Gym.


If you have any questions, please contact Fitness Coordinator Emily Sargent at (617) 559-4956.