Welcome, T-Birds families! We know the desire to stay active, build skills, and get stronger doesn't stop when the season ends. This resource page is designed to give our Football and Cheer athletes guidance on local training programs, suggested activities, and an informal, Offseason Training Plan. Staying engaged during the Winter and Spring is the best way to ensure your T-Bird athlete is prepared, resilient, and confident when practice starts up again.

T-Bird Athletes who train together, stay together. T-Bird Athletes who stay together, perform together. T-Bird Athletes who perform together, thrive together. The next T-Bird season begins NOW.

Want to get fired up for the T-Birds Season? Check out our Video Vault or our Instagram Highlight Reels!

Elevate your athlete's capabilities with Real Neal Sports, our long-term, trusted elite performance partner operating in Martinez and Blackhawk. Real Neal Sports specializes in highly tailored programs designed to develop fast-twitch muscle fibers through targeted strength, speed, and agility training. This explosive power is critical for every T-Birds play, from breaking tackles and sprinting for a touchdown to executing a powerful cheer tumbling pass.

Their dedicated, knowledgeable staff serve as the elite performance trainers leading our T-Birds Conditioning Camps in May and June, ensuring a high-intensity, structured start to the season. The Real Neal philosophy is simple: every day needs to be a work day in the off-season to achieve maximum athletic potential. Learn more about their year-round training plans at realnealsports.com.

The Danville Oaks Rugby Season is ready to kick off! The Oaks Rugby Club's mission is to provide youth in the Tri-Valley qualified instruction in rugby fundamentals and to engender a life-long love of the sport. Teams of varying levels of competition, from recreational (everyone welcome, all play in games) to highly competitive (highest-skilled players selected to play in games) are offered. 

Seamlessly transition your T-Birds athlete into the winter season with Danville Oaks Rugby. This local program provides an outstanding opportunity for football players to refine their tackling fundamentals, body control, and contact confidence in the off-season. Because rugby does not use pads or helmets, the emphasis is placed entirely on safe, heads-up tackling technique using the shoulder and wrapping up the ball carrier, which is directly translatable and vital for reducing injury risk on the football field. The fast-paced nature of rugby also sharpens agility, stamina, and continuous decision-making—all critical elements that will give your T-Bird a distinct competitive edge when they return to T-Birds in the Summer.

Scorpion Lacrosse: Football + Lacrosse = Perfect Combo Football builds power, toughness, and field vision. Lacrosse sharpens speed, agility, and hand–eye coordination. Together, they create multi-sport athletes who dominate in both arenas.

For optimal offseason cross-training, encourage your T-Birds to join Scorpion Lacrosse. Lacrosse is widely regarded as a perfect complement to football, emphasizing continuous motion, quick transitions, and superior hand-eye coordination, all while demanding the same athleticism and toughness as the gridiron. The sport rapidly enhances agility through constant starts, stops, and changes of direction, builds explosive speed and endurance with full-field play, and improves overall conditioning by keeping athletes engaged in high-intensity intervals during the football off-season. This variety of movement helps athletes build muscle resilience, avoid football burnout, and return to the T-Birds next season as a faster, more coordinated, and more durable competitor.

Our first T-Birds Football Conditioning Camps are yearly sessions to build strength, improve agility, and learn football fundamentals before the season. We are proud to partner with Real Neal Sports, an elite performance trainer based in the East Bay. The Camps are perfect for Flag Football players and all experience levels, ages 6-14. Please register here once open: Football Conditioning Camp Registration

Logistics

• Camp Location: Monte Vista High School Grass Practice Fields
• Parking/Drop-off: Monte Vista High School Parking Lot (no entry into teacher parking lot)
• Check-in time (first day): 5:15pm - 5:50pm. Arrive during this window to receive your Camp shirt!
• Start time: 6pm sharp
• End time: 8pm

Camp Preparation

• Hydration: Ensure your athlete is hydrating throughout the day, both at school and at home.
• Best practices: Hydration starts before you arrive at camp. Keep your athlete hydrated during the day and aim to drink 17–20 ounces of water two hours before camp. Additionally drink 8 ounces about 20 to 30 minutes before camp starts. During your athlete's workout, aim to drink another 8 ounces of water every 10 to 15 minutes.

What to bring

• Shoes: Bring BOTH cleats and running shoes. Your athlete will use cleats for drills on the grass field and running shoes for conditioning with Real Neal Sports.
  Attire: Wear a t-shirt and shorts. We will provide a T-Birds Camp shirt on the first night. 
• Water: 1 Gallon of Water

Coaches and Parents

• Coaches: We will have roughly 10-15 T-Bird Coaches and multiple trainers from Real Neal Sports leading the Campers each night. Prospective Coaches, if you are interested in coaching this season and haven't already reached out, please send us an email. We would invite you to observe Camp each night and meet us afterwards to discuss Coaching roles.

Camp Structure (nightly)

1. Speed, Strength, and Agility Training led by the Real Neal Sports Staff. This includes:
   -- Sled and Weights training
   -- Medicine ball and tire flip drills
   -- Plyometrics
   -- Core/Abs
   -- Cone Drills and Conditioning
   -- and much more!
2. Football Specific Training led by our T-Birds Coaching Staff. This includes: 
   -- OL/DL fundamentals
   -- WR/DB/LB fundamentals and pursuit drills
   -- QB/RB specific drills
   -- Will alternate nightly on offense vs. defense.
   -- USA Football Tackling Fundamentals (non-contact drills)