AC Flora Unified Weight Training

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2019 Spring Sports Awards Winners and Slideshow

Congratulations to the following varsity Falcons for their accomplishments. 2019 Spring Sports Awards Program 2019 Spring Sports Awards Photos Sisk-Reynolds Award: Bonnie Chapman, Breland Gann, Jalil Wong-Singley, Neal Weaver Three-Sport Athletes: Makayla Eargle, Dymon Gunter, RJ Mobley, Quincy Riley, Jalil Wong-Singley Falcon Foundation Award: Aylan Brown Baseball North-South: Leighton Long Select All-Star: Caleb Speedy All-State: Leighton Long, Jack Reynolds, Caleb Speedy

Spring Sports Awards Night – Tuesday, May 28th

The 2019 Spring Sports Awards Night will be held Tuesday, May 28th in the Theatre. This is the night we honor the spring athletes for their achievements throughout the season. Both Varsity & JV spring athletes, as well as their parents and families, are invited to attend. Athletes should arrive by 5:30pm. The awards presentation

Free Sports Physical Day Is April 27th

Palmetto Health-USC Orthopedic Center will be hosting their annual Pre-participation Sports Physical Day on Saturday, April 27th at their Lexington location (104 Saluda Pointe Dr., Lexington, SC 29072). AC Flora’s time slot is set for 11:00am. The AC Flora Athletic Department will provide a bus to transport athletes to/from the event which will leave AC Flora at

Falcons Dominate Boys Region Strength Meet

On Wednesday, March 6th, the Boys Falcon Strength Team traveled to Lexington High School for a match-up against 7 other strength-region teams – Airport, Columbia, Lexington, Lower Richland, River Bluff, White Knoll, and Whitmire. The State Meet will be held at White Knoll High School on Saturday, March 23rd. The meet starts 10:00am. Photo Gallery

Boys Falcon Strength Team Qualifies Record Number For State Meet

AC Flora competed in the annual Region 11 Speed & Strength Meet this past Monday.  The meet had athletes from AC Flora, Richland Northeast, Westwood, Ridgeview and Blythewood compete in the bench press, squat and broad jump. AC Flora had a school record 29 athletes place in the top 3 in their respective weight classes,

Where’s Your Strength Coach? – Article by Coach Kurtz in Coach and A.D. Magazine

Originally posted from Coach & A.D. publication (February 2018 Vol. 87 No. 5) Where’s Your Strength Coach? Five reasons all high schools need an experienced and qualified professional in the weight room By Micah Kurtz and Luke Kurtz, contributing writers   There’s no better place to arm young people with the tools to be successful in life

February’s Exercise Spotlight – Hex Bar Deadlift

The deadlift is a staple in all athletic development programs to develop lower body strength, power and the ability to apply force into the ground.  The trap bar or hex bar makes it easier for many athletes to get in a safe position to perform the movement.  Many young athletes do not have the proper

January’s Exercise Spotlight – The Lunge

According to the American Council on Exercise, lunges are one of the most effective lower-body exercises. They effectively strengthen your glutes and quadriceps and also engage your hamstrings. Before taking on any lunge variations, learn to do a proper body-weight lunge first. Mastering proper form can provide optimal results and minimizes your risk of injuries.

Exercises For Improved Hip Mobility

To be explosive, move well, feel good AND have a great vertical, an athlete should have good hip mobility. Many athletes, especially basketball players, have tight hips. Tight hip flexors present a disadvantage for athletes. Tight hips can hinder an athlete’s use of his or her glutes. The glutes are one of the most important