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CAPS Fieldhouse Programs - Performance Training

Girls FALL Strength & Conditioning Classes

For girls 2007 - 2009 birth year 

8-week program- $160

September 1st - October 27th

Wednesdays 6-7pm (08/09s) & 7-8pm (07s)

Timeslots limited to 10 athletes each, first come first serve

If class is full, you will be placed on a waitlist


This program is designed for athletes to reach their maximum athletic performance in athletic competition. The training will consist of the five components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Injury prevention will be the main goal for athletes throughout the program. Strength training and conditioning will be used to create fluid movements that promote body alignment. This type of training will also reduce imbalances, which are one of the most common reasons for injury. The strength and conditioning program will be sport-specific and designed for athletes to increase their five components of fitness and reduce injuries related to their specific sport. 


REGISTER for 2008/09 Girls WED 6-7pm timeslot

This program is intended to introduce young athletes to basic weight lifting and teach the proper form needed in various athletic movements to improve athletic performance

REGISTER for 2007 Girls WED 7-8pm timeslot

This program is designed to prepare for the high school level of sports performance training with weight lifting and sports-specific exercises


1). Promote injury prevention and reconditioning following an injury

2). Increase joint stability, flexibility, and mobility

3). Develop and increase strength, power, and speed

4). Gain knowledge on training and how to properly take care of the body

5). Train energy systems to work in need for the sport

6). Development of the five components of physical fitness

7). Nutritional guidance

8). To create a positive mindset on training the body correctly and staying healthy

Group Classes

Group classes will consist of multiple athletes and one coach. The training will be group-based but with a more individualized approach. It will be circuit-style, structured with strength exercises, conditioning, and instructional learning of proper form and knowledge on the exercises and stretching. The strength-training aspect will include weights, body weight exercises, and resistance bands to build muscle mass, strength, and endurance. The conditioning aspect will include high-intensity exercises with many reps to improve the body's cardiovascular system. Injury prevention is the main component of the classes and will be achieved with muscle activation and movement preparation.

Individualized Programs

Individualized programs will be made specifically for the athlete and based on their goals and needs for their sport. After a physical assessment, a plan will be created and the athlete will receive one-on-one training, or will be placed in a group with their own plan. Each plan will have five phases to help the athletes reach their maximum athletic potential: stabilization of endurance, strength endurance, hypertrophy, maximum strength, and power.

Have questions? Or want more information?

Contact CAPS Fieldhouse at 216.524.2077 or email