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Erin Case graduated from Fleming College in Peterborough and has been a dedicated Registered Massage Therapist since 2010. With over a decade of experience, Erin has successfully treated a diverse clientele, ranging from acute to chronic conditions, relaxation to deep tissue therapies, youth to elderly clients, and even professional athletes.
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Massage therapy offers a myriad of benefits for both the body and mind, making it a valuable addition to your wellness routine. Whether you're looking to relieve stress, manage pain, or enhance your overall health, massage therapy can provide a holistic approach to achieving your wellness goals. Benefits include stress relief, pain management, improved circulation, increased flexibility, better sleep, boosted immune system, mental clarity, and emotional well-being. Additionally, massage therapy can aid in recovery from injury and improve performance, making it an essential part of any comprehensive wellness plan. Experience the transformative power of massage therapy and discover a path to better health and well-being.
When you're building a team of strong, fast, and injury-resistant athletes, what you do off the field is just as important as what happens on it.
For Stittsville coaches, dryland training is the secret weapon. But most programs either go too hard on cardio, neglect strength work, or follow cookie-cutter workouts that don’t fit the sport or season.
So how do you build a smart, effective dryland training program that actually boosts performance — without burning your athletes out?
This checklist will show you exactly what to include, what to skip, and how to structure a program your players (and their parents) will thank you for.
Field or ice time already covers conditioning. What most athletes lack is functional strength.
Your dryland program should emphasize:
Foundational strength training (squats, lunges, hinges, presses, rows)
Core and trunk stability
Progressive overload using bodyweight, bands, dumbbells, or sleds
Balanced push/pull movements
🧠 Stronger athletes hit harder, recover faster, and get injured less.
Don’t overdo cardio. Your players are already sprinting, skating, and scrimmaging.
Dryland training should supplement, not duplicate, on-field work. Instead of long runs or bike sprints, include:
Short, sharp finishers (e.g., sled pushes, shuttle runs, med ball slams)
Movement efficiency drills (change of direction, reaction time)
Recovery-focused aerobic work only when needed (early pre-season)
🎯 Save the legs — don’t gas them before game day.
Dryland is the perfect time to build explosiveness:
Jump training (box jumps, broad jumps, single-leg hops)
Med ball throws (rotational power, overhead slams)
Sprint mechanics and short acceleration drills
These develop the fast-twitch muscle fibers responsible for game-changing plays — the first step, the breakaway, the quick stop.
If you want fewer injuries this season, this is a must.
Every session should include:
Dynamic warm-ups (hips, hamstrings, thoracic spine, shoulders)
Mobility flows specific to your sport
Corrective work for common team imbalances (ankles, knees, posture)
🛡️ Mobility isn’t “stretching” — it’s performance insurance.
Young athletes often move poorly before they move fast. Build from the ground up.
Teach proper squat, hinge, and lunge patterns
Use tempo training to slow things down and improve control
Include foam rolling, breathing drills, and cooldowns
Better movers = safer athletes + more efficient performance.
There’s no one-size-fits-all. What a U13 hockey team needs isn’t the same as a high school soccer team.
🔄 Adjust your dryland plan based on:
Sport (hockey, soccer, football, etc.)
Age group (younger kids vs. high school)
Season phase (pre-season, in-season, post-season)
Need help with this? Coaches in Stittsville are partnering with our team to handle the programming — and it’s changing how their athletes perform.
🚫 Long-distance running
🚫 Endless bodyweight circuits with no structure
🚫 Generic "HIIT" sessions from YouTube
🚫 Neglecting proper form or progression
More isn’t better. Better is better.
At Between The Bumpers in Stittsville, we help coaches like you develop custom dryland training plans that build stronger, faster, more confident athletes — without wasting time or energy.
📩 Click here to request a free quote for your team.
We’ll review your season, sport, and athlete needs — then send you a customized dryland training plan built for real results.
📍 Serving teams across Stittsville and the Ottawa area.
Give your team the edge off the field that makes a difference on it.
More Than 24 Hours Notice:
You can reschedule your session at no extra cost on Jane App with 24 hours notice before your appointment time.
Less Than 24 Hours Notice:
Appointments cancelled or missed more that 24 hours prior to the sessions start time will be subject to a cancellation fee.
ABOUT US
We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.
HOURS OF OPERATION
Mon-Fri: 6am - 7pm
Sat: 9am - 11am
Sun: Closed
QUESTIONS?
Between The Bumpers Fitness
6511 Fernbank Road
Stittsville, ON K2S1B6
(613) 801-8684
info@BetweenTheBumpers.com
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