Blogs – 12th Rock

Youth athletes performing speed and agility drills, including sprint starts and ladder footwork exercises, during training at 12th Rock.

Monthly Training Tips: Speed & Agility Focus Month for Youth Athletes

Improve your child’s speed, quickness, and agility with actionable training tips from 12th Rock. Learn safe drills, acceleration techniques, and recovery strategies to boost athletic performance.

Track and field throwing implements, including a discus, hammer, javelin, and shot put, arranged to represent the four major throwing events.

The Throws Events Explained: Discus, Hammer, Javelin, and Shot Put

Learn the differences between discus, hammer, javelin, and shot put, including key technique basics, training focus areas, and what makes each throw unique, with trusted biomechanics and coaching references.

One Tired Mom

Joining 12th Rock Rugby changed everything.

Messiah University Missions Team Runs Community Sports Night

Written by Kristin Arroyo | Content & Communications Coordinator What does joy sound like? If you ask 10 people, you’ll…

From Scrum to Success: Leadership Lessons in Rugby

Discover how rugby scrums teach trust, discipline, communication, and collective responsibility. Learn leadership lessons athletes can carry beyond the pitch with 12th Rock’s Culture of Excellence.

Youth track and field athletes practicing sprint drills with proper warm‑up and technique.

Building Speed Safely: Sprint Drills for Youth Athletes

Learn age‑appropriate sprint drills that help youth athletes build speed safely. Discover warm‑ups, mechanics, recovery tips, and parent guidance to support healthy track and field development.