Our program is designed for middle and high school athletes (typically ages 12–18). We tailor each workout to fit the athlete’s sport, skill level, and training experience so every student trains safely and effectively.
Youth & Sports-Specific Training at Train Strong Fit – Ashland, VA
Give your young athlete the competitive edge with Train Strong Fit’s Youth & Sports-Specific Training program—designed for middle and high school students to build strength, coordination, agility, and confidence in a fun, safe, age-appropriate setting.
Why Parents & Coaches Choose It
Fun, effective workouts
tailored to young athletes’ development stages—no heavy lifting, just smart, safe training
Sport-specific drills
help improve speed, explosiveness, agility, and coordination for basketball, soccer, baseball, volleyball, and more
Core fundamentals
like bodyweight exercises and dynamic balance drills enhance performance and prevent injuries
Expert coaching and supervision
with certified trainers ensuring proper form, gradual progression, warm-ups, and cooldowns
Safe, science-backed method
following NSCA youth training guidelines, structured warm-up/cool-down routines, and age-appropriate resistance work
Benefits Your Athlete Will Gain
Strengthen foundational movement patterns
bodyweight basics to build strong, coordinated athletes
Improve sports performance
increased speed, vertical jump, reaction time, and agility through targeted drills
Reduce injury risk
core stability, balanced strength, and professional oversight minimize overuse injuries
Boost confidence & discipline
young athletes gain self-esteem through measurable strength gains and skill development
Real Feedback from Parents
My daughter’s speed and coordination have exploded — she’s faster on the field and stronger in the weight room!
Ashley, parent of middle school soccer player
They made training so fun — she actually asks to come workout!
Jordan, proud TSF mom
What we do:
Bodyweight-based foundational strength training
Speed, footwork & agility drills using ladders and cones
Sport-specific drills for basketball, soccer, baseball, and more
Mobility, coordination, and balance through dynamic games
Focused warm‑ups & cool‑downs to ensure safe, smart training
Careful progression from bodyweight to bands and light resistance
Frequently Asked Questions
We work with athletes from a wide range of sports — including football, baseball, softball, soccer, volleyball, basketball, and track & field. Each athlete receives sport-specific drills to improve strength, agility, and movement patterns that transfer directly to competition.
Absolutely. Every session is led by certified coaches who focus on proper form, gradual progression, and injury prevention. We emphasize technique and control over heavy lifting so athletes build a strong, sustainable foundation.
Most youth athletes see the best results training 2–3 times per week. This allows for consistent progress while leaving time for team practices, recovery, and schoolwork.
Each class includes a dynamic warm-up, strength and speed development, agility drills, and cool-down/mobility work. Sessions are fast-paced, engaging, and scaled for all ability levels.
The easiest way to start is with our “5 for $5” intro offer. Your athlete can try five sessions, meet the coaches, and experience the results firsthand.
11211 Air Park Rd #7, Ashland, VA 23005
We proudly serve youth athletes from Ashland, Hanover County, and the greater Richmond area.
We have 4-5 classes each day at 5:30 am. 6:45 am, 9:00 am, 4:30 pm Monday - Friday, (LIT Class meets at 10:15 am every Monday, Wednesday & Friday).
Each class is about 1 hour and you can attend whatever class time works for you each day!
