Strength and Speed Builds Foundation for Athletic Success
Greta Cunningham ‘23, Communications Intern
July 31, 2025
Each summer, Cretin-Derham Hall offers Raider Strength and Speed, a seven weeks athletic development program for 6th through 12th graders in collaboration with Training Haus, an elite sports performance provider. Four days a week, students meet in cohorts that pair them with teammates and peers to work on speed, agility, power, and strength in preparation for the upcoming school year. This year, about 320 students are participating.
“The number one thing I want kids to take away from their experience is confidence,” said Strength and Speech coach, Ryan Bonikowske. “The weight room is a great place to build that so they can carry it with them onto the court, field, etc. It’s my job to create an atmosphere where they continue to build confidence while they're really being challenged because that’s what’s going to improve their performance, keep them safer when they compete, and make them tougher when they play.”
Strength and Speed provides student athletes with a competitive advantage. Their time spent on the field and in the weight room strengthens the foundational athleticism they need to develop technical skills in their specific sports and reduces their risk of injury in-season. For middle schoolers, the program can give them up to a three year head start—preparing them to start high school with the discipline and technique required to effectively train and push themselves in their exercises.
Beyond individual improvement, Strength and Speed is an asset to teams as a whole. By training together over the summer, they get to build cohesion, camaraderie, and trust before the school year even begins.
“It is no secret that this summer program helps to support and build the foundation that enabled our athletes to achieve their very best last year with eight teams qualifying for the State Tournament, numerous individuals qualifying, and 4 state titles,” said Athletic Director Matt Funk.
Training is challenging. It requires consistency, self-motivation, and patience. The work ethic students need to cultivate is an advantage in of itself—not only in athletics but the rest of their lives.
“I've been really impressed with athletes' willingness to learn and their significant improvements in speed development, along with their power and strength progress in the weight room,” Bonikowske said. “I'm really looking forward to seeing these groups excel with the foundation that's been established.”