Fundamentals of Sports Performance

A program designed for young atheletes (9-12)


Currently, there are no studies corroborating the idea that resistance training stunts growth or damages growth plates in preadolescent children. In fact, the U.S Department of Health and Human Services recommends that children participate in “muscle strengthening” and “bone strengthening” activities as part of their daily activity.

The role of a strength and conditioning coach is to provide a safe environment for training while maximizing performance outcomes. Part of providing a safe environment for training is providing appropriate training that corresponds to the athlete’s age, skill level and ability level. Studies have shown that youths who participate in regular physical activity can enhance strength, endurance, coordination and other skill and performance related tasks. Additionally, physical activity in youth has been shown to improve health, psychological well being and may support academic achievement. the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association—agree that a supervised strength training program that follows the recommended guidelines and precautions is safe and effective for children.

It’s important to prioritize safety when considering additional training. However, the training itself provides little to no physical harm when compared to other activities. Not only is youth training recommended to enhance mental and physical development, increase preparation for competition, create skills and motor patterns and bolster their confidence, it’s also very safe. The biggest concern for our training is if the young athletes are able to for us and listen to instruction. Other than that this quote shows how we feel: “The best time to plant a tree was 5 years ago, the next best time is now.”


“My 10 and 8 year old boys have been attending the fundamental classes for a few months now and it is a highlight of their week. We have noticed huge improvements with they way they move out on the baseball field and love how confident and happy they are after every class! Thanks coaches for training our boys!”

— Holly (Brock & Brady’s Mom)

“I highly recommend Fast Twitch in preparation for athletics. The constant emphasis on proper form will set up athletes well as they transition to high school…Not to mention the strength gains have been unimaginable.. my son is well on his way to being stronger than me!”

— Steve (Hunter's Dad)

My son is an 11-year-old baseball player and loves training at Fast-Twitch’s Fundamentals class. He enjoys the coaches and how they teach each movement and explains the importance of the exercise. I have seen his confidence skyrocket, coordination improve, and speed develop. Training at Fast-Twitch is one of his highlights of the week”

— Ryan (Owen's Dad)

What happens during a Fundamentals of Sports Performance Class:

Fundamentals of Sports Performance class at Fast-Twitch is designed to lay the foundation of an elite athlete. We do this by focusing on the Fundamentals, Psychology, and Heart of athletes. Our program and community is designed with the 3D model of being transformational coaches.

Each session is lead from start to finish by a coach who will serve as the guide and motivation throughout the hour. The session begins with a dynamic warm up designed to enhance movement quality. After our dynamic warmup we move into our transitional exercises that further activate and prepare the body before our strength work. The athletes will work through 5 exercises that will incorporate multiplanar movements to ensure well-rounded strength. We will then finish the hour with agility, speed, and conditioning

At Fast-Twitch, we design and coach well-rounded programs to ensure health and longevity for our athletes. Our programs are led from start to finish by coaches who will show and teach how to correctly execute the workout. We’re looking forward to helping your young athletes on their journey!

Quick Facts

One of our core beliefs is that the body needs to be balanced first and then we can build it. The gym is the best place to focus on specific adaptations to prepare the body for the demands of sports and that means balancing it first… this is best done in a controlled environment… The earlier we can start to balance the body out and develop aspects of the body that are underused the better off athletes are going to perform and be resilient to repetitive moments in their sports.

Research and Scientific Studies

“The primary concerns regarding strength training are safety and its effectiveness. Health care and fitness professional groups—including the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association—agree that a supervised strength training program that follows the recommended guidelines and precautions is safe and effective for children.1,3,9,14,39”
“Several studies have been published on the benefits of resistance training on muscular strength, overall fitness, injury reduction, sports performance, and confidence (2). Increased neural drive, increased synchronization of motor units, and hypertrophy are other factors that may be improved by incorporating resistance training (2). The experts also agree that there are many other health benefits associated with resistance training. Research suggests that resistance training in youth can result in increased bone density, healthier body composition, and enhanced performance with motor skills, which can lead to increased sprint speed and vertical jump performance. In several other studies, health risk factors improved including oxygen consumption, flexibility, and blood lipid profile (2). Finally, benefits from participating in a resistance training program also include reduced chance of injury while playing their sport and increased self-esteem and confidence (2)."
“Scientific research clearly tells us that young athletes can enhance physical performance and reduce injury risk when exposed to appropriate training”
— High-Performace Training For Sport, Joyce Lewindon; Human Kinetics 2014
To date, injury to the growth cartilage has not been reported in any prospective youth resistance training research study. Furthermore, there is no evidence to suggest that resistance training will negatively impact growth and maturation during childhood and adolescence (91,147).