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Sports Medicine and Performance

Girls in weight room

Norfolk Academy empowers students to increase their overall fitness level, athleticism, and durability while developing their character, work ethic, and mental toughness through intelligent physical training.  We provide a fun, challenging, encouraging, and safe environment for our students.  We provide instruction and training plans founded on scientifically based principles.

Boys in weight room

Norfolk Academy Athletic Performance


Our mission is to empower Norfolk Academy students to increase their overall fitness level, athleticism and durability while developing their character, work ethic and mental toughness through intelligent physical training.


We provide a fun, challenging, encouraging and safe environment for our students.  We provide competent instruction and well thought out training plans that are founded on scientifically based principles.  Following in line with our school and athletic philosophies, we believe that the continued development of physical fitness and athleticism will greatly benefit each student’s ability to mature emotionally as well as physically.  Regardless of fitness level or experience, we are committed to assisting students to reach their full athletic potential. 


“We help our Bulldogs be their best.”


Our strength and conditioning program begins with our middle school physical education curriculum.  During these years, we teach foundational fitness principles and techniques at an intentionally methodical pace.  As our students and athletes improve within our program, we give them more and more opportunities to grow and improve.  During the school year, we will offer both in-season team workouts and out-of-season individual workouts for our student-athletes.  In the summer months, student-athletes can take advantage of our afternoon and early evening training offerings geared specifically for improved sports performance. 

Training Goals

  • Increase Durability and Prevent Injury
  • Increase Strength and Power
  • Improve Speed, Agility and Quickness
  • Improve Core Strength, Balance, Mobility and Coordination
  • Improve Individual Toughness and Team Chemistry through Dedication and Hard Work

Performance Principles

  • ·         Progressive Overload – Over time, our athletes will increase training stimuli (load, volume, intensity, etc.) in a consistent and methodical way.
  • ·         Ground Based Exercises – Our athletes will perform exercises where force is applied through their feet to the ground.
  • ·         3 Dimensional Movements – Our athletes will train functionally on all three planes (up-down, side-side, forward-backward),  
  • ·         Multi Joint Actions – Our athletes will utilize multi-joint exercises that require proper neuromuscular recruitment and will efficiently improve functional strength.
  • ·         Explosive Movements – Our athletes will become more powerful by utilizing explosive exercises that emphasizes the rate of speed in which force is applied.

Performance Center

  • 3800 square feet with rubber gym flooring
  • 4 Olympic Platforms with Half Racks
  • 2 Stand Alone Squat Racks
  • 3 Flat Bench Press
  • 2 Incline and 1 Decline Bench Press
  • 1 Hammer Jammer
  • 1 Stand Alone Olympic Platform
  • 6 Hex Bars with Olympic Bumpers
  • Deluxe Tower with Cable Pulley Stations
  • Dumbbells (2.5 lb – 100 lb) and Kettlebells (9 lb – 45 lb)
  • TRX Trainers, Stability Balls, Core Balls, Medicine Balls, Bosu Domes, Training Bands
  • Plyo Boxes, Hurdles, Speed Ladders, Jump Ropes
  • Life Fitness Aerobic equipment: 4 Treadmills, 2 Elyptical Trainers, 2 Upright Bikes, 2 Spin Bikes

Strength and Conditioning Staff

"Steve" Monninger

"Steve" Monninger

Director of Fitness, Strength & Conditioning; Health & P.E., Middle School; College Counseling
B.A., Middlebury College
M.S., Peru State College
Hobbies and Interests: Enjoys camping and fishing in the Outer Banks with his family.

At The Academy, Mr. Monninger teaches middle school physical education, coordinates the strength and conditioning program, and is the head coach of the varsity football team. He also supports the college counseling office by guiding those students who aspire to be student-athletes at the next level. Mr. Monninger is a native of Westfield, New Jersey, and holds a Bachelor of Arts degree from Middlebury College. While attending Middlebury, he majored in Geology and Geography and was a four-year linebacker for the football team, serving as captain during his senior year. For thirteen years Mr. Monninger coached football and lacrosse at his alma mater and worked as the college’s only strength and conditioning coach. He is a longtime member of the NSCA and is licensed as a Certified Strength and Conditioning Specialist. Mr. Monninger also holds a Master of Science degree in Higher Education and Organizational Development.

"Larry" McCarthy

"Larry" McCarthy

Strength & Conditioning Coach; Health & Physical Education, Middle School
Mr. McCarthy has been involved in fitness training since high school, competing in both varsity football and track and field. He also played ice hockey for twenty years at the highest amateur levels. In 1980 he designed the first strength and nutrition program for a hockey school in northern New Jersey. Since that time he has been a personal trainer or strength coach, first in New Jersey and then in the Tidewater area. In 2003, having already enrolled his son at Norfolk Academy, he began his career as the school’s first strength and conditioning coach. Mr. McCarthy also teaches a Middle School Physical Education section on fitness and nutrition.

Athletic Training Program


It is the mission of the Norfolk Academy Athletic Training Program to provide the highest quality of medical care while working in conjunction with the overall philosophy and objectives of the school. This will be accomplished by supporting all athletic teams through the prevention, recognition, treatment, and rehabilitation of athletic injuries. Additionally, the Norfolk Academy Athletic Training Program seeks to provide educational enhancement to students interested in the sports medicine field through practical experience and opportunities for observed learning.

National Athletic Trainers’ Association Safe Sports School

Norfolk Academy is the recipient of the National Athletic Trainers’ Association (NATA) Safe Sports School award. The award champions safety and recognizes secondary schools that have met the recommended standards to improve safety in sports. The award reinforces the importance of providing the best level of care, injury prevention, and treatment.  To achieve Safe Sports School status, our program must:

  • Create a positive athletic health care administrative system
  • Provide or coordinate pre-participation physical examinations
  • Promote safe and appropriate practice and competition facilities
  • Plan for selection, fit function and proper maintenance of athletic equipment
  • Provide a permanent, appropriately equipped area to evaluate and treat injured athletes
  • Develop injury and illness prevention strategies, including protocols for environmental conditions
  • Provide or facilitate injury intervention
  • Create and rehearse a venue-specific Emergency Action Plan
  • Provide or facilitate psychosocial consultation and nutritional counseling/education
  • Be sure athletes and parents are educated about the potential benefits and risks in sports as well as their responsibilities

Position Statements

Athletic Training Staff

Antoinette Bailey

Antoinette Bailey

Head Athletic Trainer, Health & Physical Education, Middle School
Ms. Bailey has taught Physical Education and served as an Athletic Trainer at Norfolk Academy since 2004. She completed her Bachelor of Science degree in Athletic Training with a minor in Biology in 2002 from Longwood University. While at Longwood, she worked with student-athletes at Hampden-Sydney College, Prince Edward County High School, and Longwood. Ms. Bailey continued her studies at Old Dominion University, earning a Masters’ Degree in Education and working as an Athletic Trainer for Virginia Wesleyan College. In her free time, Mrs. Bailey enjoys spending time in the outdoors with her family and friends.

Joe Ingraham

Joe Ingraham

Athletic Trainer; Health & Physical Education, Middle School
Mr. Ingraham earned his bachelor’s degree in Exercise and Sport Science with a minor in Coaching Education from the University of North Carolina at Chapel Hill. He also holds a master’s degree in Athletic Training from the Virginia Commonwealth University. Mr. Ingraham’s first job after completing his education was at Titus Sports Medicine/Performance as the athletic trainer and manager. He then became the athletic trainer for the Virginia Commonwealth University Women’s Soccer team. Most recently, he worked at Gloucester High School as an athletic trainer and teacher. Mr. Ingraham is married to Lindsay Ross, who works in a similar role at Norfolk Christian School. Mr. Ingraham teaches PE in the Lower and Middle School and serves as an athletic trainer.

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