Strength & Conditioning - Pembroke Hill School

Mission

The Pembroke Hill Strength and Conditioning program aims to develop life-long health and wellness in our students in direct support of the athletic department.

Regular Weight Room Hours

All upper school students are welcome to use the weight room.

Cardio Room: Daily 8:30 a.m. - 5:30 p.m.
Weight Room: 8:30 a.m. - 3:30 p.m. (Open Workouts)
Before School (Off-Season Sports):
Monday - Wednesday: 7 - 8 a.m.
Thursdays: 8:30 - 9:30 a.m.
After School: 3:30 - 5:30 p.m. (In-Season Sports)

*All athletic facilities are closed the first Thursday of the month until 9:30a.m.*

Click the Schedule Button below to see what sports have priority on certain days.

Summer Workouts

May 27th - July 30th

Monday - Thursday
(Tuesday - Speed & Agility Focus)

Session 1: 8:30 - 9:30 a.m. 9th & 10th Boys

Session 2: 9:30 - 10:30 a.m. 11th & 12th Boys

Session 3: 10:30 - 11 a.m. 9th - 12th Girls

No sign-up necessary. Show up ready to train any time you're available.

Middle School Hours

Beginning June 1st

Monday & Wednesday
11:30 - 12:15

Goals

Teach proper movement patterns and exercise techniques
Team Building
Injury Prevention
Maximize Athletic Development

Raider Nutrition Pillars

Meet your energy needs
Hydrate
Eat often
Consume a balanced and varied diet
Food first

Raider Performance Nutrition Principles

Sam McGriff
Upper School Strength & Conditioning Coach
816-936-1475
Email Sam

Bio

Bio

Coach Sam McGriff has led Pembroke Hill’s strength and conditioning program since 2013, leveraging extensive expertise and a disciplined background. He served as an operations officer in the U.S. Navy and is highly credentialed in the field of exercise science, holding a master's degree and top industry certifications such as the CSCS (NSCA) and SCCC (CSCCa). Coach McGriff also serves as a physical education teacher on the Ward Parkway Campus. Coach McGriff is a dedicated professional who practices what he preaches, aiming to make his athletes stronger.

Alyssa Calvert
Assistant Strength & Conditioning Coach
Email Alyssa

Bio

Bio

Coach Alyssa Calvert is the assistant strength and conditioning coach and a physical education teacher on the Ward Parkway Campus. A highly qualified professional, she holds the Strength and Conditioning Coach Certification (SCCC) and was the distinguished recipient of the Lance Vermeil Scholarship Award from the Collegiate Strength and Conditioning Coaches Association (CSCCa). Coach Calvert’s academic background includes a bachelor’s degree in kinesiology with an emphasis in athletic training from MidAmerica Nazarene University and is working toward a master’s degree in strength and conditioning. She is also an accomplished athlete, having competed in Olympic Weightlifting at the USA Weightlifting University Nationals.