Maximize Your Off-Season

Summer 2024 Options

SUMMER SPEED + STRENGTH

MORNING SKILL SESSIONS - Basketball and Volleyball

More information about each summer option along with registration links can be found below. Reach out to the coach listed if you have specific questions.

Summer Registration is due by June 5, 2024.

Girls Grades 9 -12 | Morning Summer Speed + Strength Sessions 2024

Coach: Rianna Lilleby (rianna.lilleby@k12.nd.us)

Athletes must be entering 9-12 grade and have at least 1 year of experience in a strength and conditioning style class. If you are unsure, please contact Coach Lilleby with your questions.

When: June 10 - August 8

• Monday, Tuesday, Thursday in-person training (8 weeks - 24 sessions total)

• no sessions week of July 1

Time:

• 6:00am - 7:00am

• Athletes MUST arrive at least 5 minutes before start time. All sessions will start promptly at 6:00am

Where: Richland #44 High School Weight Room

What: Speed + Strength programming for student-athletes focused on agility, power, and strength training. A mix of weights, equipment, and cardio will be used as the program progresses - circuit style training.

Cost:

• TIERED PAYMENT OPTIONS for full season (24 sessions) - 8 athlete max

  • 4 athletes or less: $360/participant ($15/session)

  • 5-6 athletes: $288/participant ($12/session)

  • 7-8 athletes: $240/participant ($10/session)

  • 9-12 athletes: $192/participant ($8/session)

• All athletes must have a Richland #44 Wellness Center member. At minimum, every participant needs at least a 3-month student membership which costs $27. This membership should start in June. There are other membership options available. Please click here to purchase your membership.

  • Once your membership has been purchased, your child will receive a key fob for the wellness center. They are able to use the facility whenever they would like, but the school does require that children under the age 15 be supervised.

  • Please provide proof of membership before the first session.

Max Registration Numbers: 12

All athletes must register using the link above/below. Once signed up, you will receive a registration form to complete along with payment information based on total number of participants.

Girls Grades 6-8 | Evening Summer Speed + Strength Sessions 2024

Coach: Anna Marohl (annamarohl@gmail.com)

Athletes must be entering 6-8 grade - this class is designed for girls in grades 6-8 or anyone with 1 year of less of experience in the weight room.

When:

• Tuesday and Thursday in-person training starting July 16 (4 weeks - 8 sessions total)

Time:

• 5:30PM - 6:15PM

• Athletes MUST arrive at least 5 minutes before start time. All sessions will start promptly at 5:30PM

• Open Gym will follow each Speed + Strength Session (no cost and open to all athletes even if not signed up for Speed + Strength) from 6:15PM-7:15PM

  • Tuesdays - Volleyball

  • Thursdays - Basketball

Where: Richland #44 High School Weight Room

What: Speed + Strength programming for student-athletes focused on agility, power, and strength training. As an intro to the weight room, athletes will be shown how to properly use and put away equipment as well as safely move their bodies with and without weights. A mix of weights, equipment, and cardio will be used as the program progresses - circuit style training.

Cost:

• TIERED PAYMENT OPTIONS for full season (8 sessions) - 8 athlete max

  • 4 athletes or less: $120/participant ($15/session)

  • 5-6 athletes: $96/participant ($12/session)

  • 7-8 athletes: $80/participant ($10/session)

• All athletes must have a Richland #44 Wellness Center member. At minimum, every participant should be able to use the gym for 2 months - if paying a student fee monthly it is $10/month. This membership should start in July. There are other membership options available. Please click here to purchase your membership.

  • Once your membership has been purchased, your child will receive a key fob for the wellness center. They are able to use the facility whenever they would like, but the school does require that children under the age 15 be supervised.

  • Please provide proof of membership before the first session.

All athletes must register using the link above/below. Once signed up, you will receive a registration form to complete along with payment information based on total number of participants.

Max Registration Numbers: 8

Class size is intentionally kept low to ensure the coach is able to support the learning and progression of each athlete.

Girls Grades 9-12 | Morning Skills Sessions - Tuesdays and Thursdays

Coach: Rianna Lilleby (rianna.lilleby@k12.nd.us)

When: June 10 - August 8

• Tuesdays (basketball) and Thursdays (volleyball)

• No sessions the week of June 24 (Richland BB Camp), week of July 1, or the week of July 8 (Richland VB Camp)

Time:

• 7:00am - 8:00am

• Athletes who are not registered for Speed + Strength should be in the gym and ready 5 minutes prior to the session starting.

Where:

• Richland #44 High School Gym

What:

• Morning Skill Sessions will provide one hour of sport specific training for athletes.

Cost:

• $100/sport

• If registered for Speed + Strength - cost is $50/sport

Registration Information:

• Athletes do not need to be signed up for Speed + Strength, but it is highly encouraged

• Athletes can choose one or both skill sessions

• No athlete capacity for Skills Sessions

Registration Details:

• Registration deadline for the Summer session by June 5 - all participants must register using this link at the top of the page - families will be notified by June 7 with payment information and additional registration form.

• Once registered via the sign-up link, you will be emailed a registration form to complete along with total payment due.

• Payments can be made via check, cash or Venmo. No refunds.

In-Session Communication:

Coach will communicate to all athletes via REMIND app regarding changes to the schedule or canceled sessions.

• REMIND CODE FOR MORNING S+S: @sscolts

• REMIND CODE FOR MORNING SKILLS (volleyball): @vbskills24

• REMIND CODE FOR MORNING SKILLS (basketball): @bbskills24

• REMIND CODE FOR EVENING S+S: @coltpwr24

Participants should notify the coach of any absences as soon as they know or at least 1 hour before their session. Make-up sessions may be available at Coach discression and availability.

About Coach Lilleby:

About Coach Marohl:

I have lived in rural Colfax for the past almost 9 years with my husband Adam and our daughters Laikyn and Addisyn. Both of our girls attend Richland 44 and we have loved being a part of this community and school district. I grew up in a small rural community in west-central Minnesota. I was a 3-sport athlete and recognize how valuable physical activity and sports are to our children. I also recognize the importance of providing a safe, structured environment where high school athletes can develop their skills in agility, power, and strength in order to maximize their impact as well as learn about the benefits of an active lifestyle beyond their high school years. Another aspect of sports is mental toughness - we will work through some tools and strategies to build mental toughness throughout the sessions.

I am the Director of Program Operations for BIO Girls a non-profit organization based out of Fargo, ND. BIO stands for beautiful - inside and out and it is our mission to improve the self-esteem in adolescent girls through empowerment of self and service to others. I help volunteers across 5 states bring BIO Girls to their communities and volunteer to lead our local program in Abercrombie-Colfax. I am also an active volunteer in our community helping to organize and facilitate our youth basketball program, help with camps, coach at the elementary level, and participate in our local sports boosters organization - Coltbackers. Service to our community and providing opportunities for our youth is a passion of mine.

For the past 10 years, I have dedicated more of my time to learning about physical fitness and nutrition. I pursued my personal training certification through ACSM in 2018 and have worked as a personal trainer on the side for the past 6 years. In 2021, I received certifications in both group fitness and strength training through Revelation Wellness. I am currently working to attain additional certification in nutrition through NASM and a Women’s Coaching Certification through Girls Gone Strong. I have a passion for working with children, young adults, and women and teaching them the benefits of living a healthy lifestyle. I have been working with student-athletes at Richland since 2020 and am excited to continue that work.

• I believe that by educating athletes and individuals on strength training, endurance training, and living a healthy lifestyle, they will understand how these activities can improve health, performance, and their outlook on life.

• I believe that exercise is the best form of preventative medicine regardless of your stage of life or ability.

• I believe that living a strong and healthy lifestyle builds strength and confidence in daily decisions and life.

Certifications:

• ACSM Certified Personal Trainer

• Revelation Wellness Certified Fitness Instructor: Group Fitness + Strength Training

• First Aid and CPR Certification

Current Employment

• BIO Girls, Director of Program Operations