Youth
Strength & Conditioning
Build strong, confident, and resilient young athletes with expert-led strength and movement coaching.
For High School Athletes (Ages ~13–18)
What is it?
A structured program for high school athletes who want to improve physical performance, prevent injury, and train with purpose.
Grounded in the Youth Physical Development Model and aligned with the ASCA Position Stand on Resistance Training for Children & Youth, the program is developmentally appropriate, safe, and sport-relevant.
How it works:
All athletes begin with a 1:1 movement assessment and screening session ($95) to:
- Identify strengths and weaknesses
- Understand injury history or restrictions
- Review athletic goals and sport-specific needs
From there, the athlete begins their individualised strength program in our supervised small-group sessions.
Athletes train 2× per week for optimal development — enough frequency to drive adaptation while allowing for recovery.
Session schedule: Mon/Wed 4-5 OR 5-6. Tu/Thu 4-5 OR 5-6.
10-week term format, aligned with NSW school terms.
We cap each group at 8 to ensure personalised coaching. Athlete progress is tracked every session, and every athlete is reassessed after each 4-week block to adjust programming as needed.
session format:
Every session includes:
- Warm-up & mobility
- Technical skill acquisition
- Power & strength training
- Cool down, stretching, and recovery
Athlete-led tracking of sets, reps, rest, and notes — encouraging accountability and self-awareness.
Investment:
- Initial 1:1 Assessment: $95
- 10-Week Training Block: $800 (2 sessions/week)
Includes:
- Program development & delivery
- All coaching, supervision & reassessments
- Training log & ongoing progress reviews
What can your teen athlete expect:
Athletes leave this program:
- Stronger, faster, and more coordinated for their sport
- More confident in how they move — both in training and competition
- Better prepared for the demands of sport and growth
At lower risk of injury thanks to smart programming and movement coaching - Equipped with a solid foundation in strength training they can build on for life
Additional info:
- Athletes wanting extra support for sport-specific performance (e.g. sprinting, jumping, change of direction) can book a 1:1 coaching session with Claire or Jeremy.
- Overseeing the sessions, athletes progress and programming is Jeremy Rae:
- Accredited Exercise Physiologist (University of Sydney, 2002)
- Member – Exercise & Sports Science Australia
- Certified Strength & Conditioning Specialist – NSCA (2007)
- Level 2 Coach – Australian Strength & Conditioning Association (2013)
Youth Physical Development model:
Training 2-3 times per week is essential for youth athletes because it strikes a balance between adequate stimulus for growth and sufficient recovery.
Why 2 Sessions Per Week?
We’ve designed this program to run twice per week — the ideal frequency for developing strong, capable young athletes without overloading their growing bodies.
1. The Right Dose for Progress
Training twice a week gives consistent strength and coordination gains, while leaving enough space for growth, recovery, and other sports. It’s the sweet spot for results without excess.
2. Built-In Recovery
Youth athletes are still growing, and rest is just as important as training. Spacing sessions across the week helps prevent injury, supports energy levels, and lets the body adapt safely.
3. Builds Habits That Stick
Training twice a week fits into a busy schedule without becoming overwhelming. It teaches structure, consistency, and the discipline needed to thrive in sport and in life.
4. Supports All-Round Development
Many athletes play multiple sports. This format complements, rather than competes with, those activities — helping your child move better, stay injury-free, and get more from everything they do.
5. Backed by Evidence
Leading research — and decades of coaching experience — show that 2–3 sessions per week maximises gains in strength and power, while minimising fatigue and burnout.