Stittsville Lions Football Club

Youth Football Strength & Conditioning Program

Off-Season Athletic Development Program

A Direct Partnership Between
Stittsville Lions Football Club and
Between The Bumpers Fitness & Physiotherapy

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This program is built specifically for athletes preparing for the upcoming Stittsville Lions football season.

It is designed to support athletes of all experience levels — from first-time players to multi-sport and returning football athletes.

👉 CLICK HERE TO COMPLETE WAIVER & REGISTER

Why This Program Matters for Football Athletes

Football is not just about skill — it is about physical preparation.

Without proper strength & conditioning:

• Speed development is limited

• Fatigue impacts performance late in games

• Confidence in physical play decreases

• Risk of non-contact injuries increases

Practice alone does not solve this.

Structured off-season training ensures athletes:

• Build foundational strength and coordination

• Improve speed, acceleration, and movement mechanics

• Develop body control for cutting, stopping, and reacting

• Increase confidence in physical play situations

• Enter the season prepared, not catching up

This is not about doing more.
This is about doing the right preparation before the season starts.

Know The Science

Football is a high-intensity, multi-directional sport requiring:

• Explosive speed and acceleration

• Rapid change of direction

• Strength to absorb and produce force

• Repeated high-effort outputs with limited recovery

For developing athletes, proper strength & conditioning is critical.

Research shows:

• Neuromuscular training significantly reduces injury risk in youth athletes

• Strength training improves sprint speed, coordination, and overall athletic performance

• The majority of youth sports injuries are non-contact and preventable with proper preparation

The goal is not just performance — it is building resilient, capable athletes.

Program Structure

Duration: 4 Weeks
Frequency: 1 Session Per Week
Day: Tuesdays

Training Times:

• Ages 8–12: 7:00 PM – 8:00 PM

• Ages 13–16: 8:00 PM – 9:00 PM

Each Session Includes:

• Dynamic Warm-Up (10 min)
  Movement prep, coordination, and injury prevention

• Speed, Agility, Quickness Training (10 min)
  Movement prep, coordination, and injury prevention

• Strength Development (15–20 min)
  Foundational strength, stability, and control

• Conditioning & Athletic Development (15–20 min)
  Speed, agility, and football-relevant movement patterns

• Cool Down (5 min)
  Recovery and mobility work

• 

Who This Program Is For

This program is designed for:

• First-time football players looking to prepare properly

• Multi-sport athletes wanting to improve overall athleticism

• Returning football players looking to improve performance

No previous strength training experience is required.

For Parents

This program is not about making athletes bigger or “bulky.”

It is about:

• Teaching proper movement mechanics

• Building strength safely

• Improving coordination and confidence

• Preparing athletes for the physical demands of football

Athletes who are physically prepared:

• Perform better

• Feel more confident

• Reduce their risk of injury

• Enjoy the sport more

Our approach is structured, coached, and age-appropriate — aligned with long-term athletic development.

For Athletes

If you want:

• A faster first step

• Better speed and agility

• More confidence going into the season

• To feel stronger and more prepared

This is where you build it.

Coaching Team

Meet Your Coaching Team Led by Sam Sabourin & Delivered by the Between The Bumpers Coaching Staff

Sam Sabourin Strength & Conditioning Coach and Founder, Between The Bumpers

Sam Sabourin is a Stittsville native with deep roots in local football and a proven track record at the highest levels of the sport. A graduate of South Carleton High School in Richmond, he began his football journey with the local Bell Warriors youth program. He went on to become a standout linebacker for the Queen’s University Gaels (2010–2014), where he earned OUA Rookie of the Year honours in 2010, multiple CIS Defensive Player of the Week awards, 3× OUA All-Star selections, 3× CIS All-Canadian honours, Team MVP, and 2× Team Defensive Player of the Year. He was also ranked in the CFL Scouting Bureau’s Top 10 and received the Strength & Conditioning Award at Queen’s University. In recognition of his outstanding university career, Sam was recently inducted into the Queen’s University Football Hall of Fame.

After his playing days, Sam transitioned into coaching and athletic development. He has served as a Strength & Conditioning Coach and academic instructor in Kinesiology at the University of Toronto, worked with the University of Waterloo, coached the competitive Metro Toronto Wildcats in the Ontario Varsity Football League, and acted as a guest coach for the Queen’s Gaels practices and youth camps. He continues to give back locally as a guest coach with the Bell Warriors.

Today, Sam brings that elite-level experience and passion directly to Stittsville as the founder and lead coach at Between The Bumpers Fitness & Physiotherapy.

This program is run by Sam and his full coaching team at Between The Bumpers — a group of certified, experienced coaches trained in Sam’s proven methodology. Every session is delivered with the same high standard of technique, progression, and football-specific focus that Sam developed through years of elite-level competition and coaching.

Between The Bumpers Fitness & Physiotherapy Between The Bumpers is Stittsville’s Health & Performance Center, providing structured, coach-led training focused on long-term strength, movement quality, and injury prevention.

We do not offer random workouts. We provide:

• Expert coaching

• Structured progression

• Individual attention within a group setting

• A clear plan for development

Our role in this partnership is simple: Help athletes enter their season stronger, more confident, and better prepared.

👉 CLICK HERE TO COMPLETE WAIVER & REGISTER