Youth Strength & Performance — Take5athletics

Youth Strength & Performance

Built for athletes ages 12–18 who need more than random workouts. We build speed, strength, and resilience with low joint stress and high intent, so their game improves without burning them out.

Who this is for

Athletes who want an edge without extra wear and tear

This is for youth athletes who need structure and intent in their training, not just more conditioning. We meet them where they are, respect their growing bodies, and build a foundation that carries into high school and beyond.

  • Ages 12–18 who play court, field, or rotational sports (volleyball, soccer, baseball, softball, basketball, football, and more).
  • Athletes who feel “stuck” being strong in the weight room but slow or stiff in games.
  • Youth who keep getting nagging tweaks—knees, ankles, low back, shoulders—and need better positions and mechanics.
  • Players who want to jump higher, move faster, and stay durable through long seasons.

No perfect background required. We assess movement, teach positions, and build confidence so they know how to move, not just how to “try harder.”

How training works

1:1 and small-group training built around their schedule

Every athlete starts with a consultation so we can map out their season, demands, and current workload. From there, they train through clear phases that build skills, strength, and speed without frying their system.

Personal Training

1:1 Coaching

For athletes who need a fully tailored plan—specific positions, unique needs, or complex schedules.

  • Individual assessment of movement, strengths, and limitations.
  • Custom plan around practice, games, club seasons, and other sports.
  • Progressions in sprinting, jumping, landing, and strength work.
  • Nutrition guidance to support growth, energy, and recovery.
Book 1:1 consult View training pricing →

Small-Group Training

2–6 athletes

For teammates or friends who want to train together and still get individual coaching within the session.

  • Shared warm-ups, speed, and power work with individual tweaks.
  • Competition and energy that push effort while keeping technique sharp.
  • Strength blocks that scale by readiness, not just age.
  • Clear expectations for how to show up ready to train.
Book group consult Back to coaching overview →

Inside a session

Clear structure, not random workouts

Each session follows a consistent rhythm so athletes know what to expect, can build skill over time, and don’t get crushed with junk volume.

Phase 1

Prep, positions & activation

We get them moving well before we ask them to move fast.

  • Dynamic warm-up that opens the hips, trunk, and shoulders.
  • Isometrics and controlled tempos to lock in joint positions.
  • Simple drills that teach how to project, brace, and absorb force.

Phase 2–3

Speed, power, strength & finishers

The mix depends on sport, season, and readiness—but the intent stays high.

  • Sprints, jumps, and change-of-direction patterns with clear coaching points.
  • Strength work that respects joints and builds usable force.
  • Targeted trunk and shoulder stability so they can repeat efforts safely.
  • Short finishers or CNS “shut-down” drills so they leave feeling better, not wrecked.

Training pillars

What we build into every block

Each session is built around simple, repeatable principles so athletes know why they’re doing what they’re doing—and coaches and parents can see how it ties back to performance and durability.

Speed mechanics

Acceleration, deceleration & change of direction

We teach how to project, punch, and reposition the feet so they accelerate efficiently, stop safely, and change direction without losing balance or cooking their knees and ankles.

Strength that transfers

Triphasic & joint-friendly loading

Eccentric, isometric, and concentric work are used on purpose to build power and control in the ranges that matter for sport, not just to chase weight on the bar.

Nervous system

High/low rhythm & intent

We plan high-output days and lower-skill days so speed and strength climb without draining them for practices and games. Quality reps over endless volume.

Fuel & recovery

Simple, athlete-friendly nutrition

We give straightforward guidelines for protein, carbs, and hydration so they can show up ready to train, recover between sessions, and feel the difference in their performance.

Season-aware planning

In-season vs. off-season focus

Training should support the sport calendar, not fight it. We change volume, intensity, and the type of work based on where they are in their year.

In-season

Maintain & stay sharp
  • Lower total volume with focused strength and speed exposures.
  • Keep joints and tissues robust while respecting practice and game demands.
  • Short, efficient sessions that prioritize quality over fatigue.
  • Recovery and fueling strategies that keep them steady through tournaments and travel.

Off-season / pre-season

Build & progress
  • Higher focus on strength, power, and speed development.
  • More elastic work, jumps, and sprinting with controlled progression.
  • Time to clean up mechanics and build new capacities.
  • Nutrition and lifestyle coaching to support body composition and performance goals.

Next step

Talk through the right setup for your athlete

Every athlete has a different schedule, sport density, and starting point. A short call lets us map out what’s realistic, where we can drive progress, and how to build a block that supports their game instead of stealing from it.

Book a free consult Back to coaching overview