Age-based training
Developmentally appropriate speed, power, strength, and movement coaching designed to meet your athlete exactly where they are and build them up the right way.
Why age matters in athletic development
Training a six-year-old for coordination and fun is fundamentally different from building explosive power in a sixteen-year-old. We match the stimulus to the biological age, not the calendar age, ensuring safety, deep engagement, and results that last a career.
Ages 4 to 7 years old
Play-based movement, coordination, balance, and listening skills spark a love for being active. We build the athlete from the ground up, starting with joy.
Ages 8 to 11 years old
Foundational strength, running mechanics, and bodyweight control taught in a structured, positive environment. Work ethic becomes a habit here, not a chore.
Ages 12 to 14 years old
Introduction to loaded strength training, speed mechanics, and agility during key growth phases. Injury prevention is the priority as the work gets real.
Ages 15 to 18 plus years old
Advanced strength and power development, sport-specific conditioning, and mental performance. This is the forge for varsity and collegiate athletics.
How we train
Choose the format that fits your athlete and your schedule
Group training at Courthouse Family Fitness
The full Alchemy Athletics experience in our dedicated training space
Online and hybrid coaching for remote athletes
Expert programming and accountability delivered wherever you train
Seasonal clinics and camps throughout the year
Focused intensives on speed, strength, and skills in small groups
Proof
The work speaks for itself, but parents say it better
Measurable progress at every stage of development
We test what we train. Every athlete benchmarks their speed, power, and movement quality during our quarterly combine. The numbers do not lie. They show the work.
Faster sprint times
Higher vertical jumps
Longer broad jumps
FAQs
Straight answers to the questions parents ask us most about training young athletes
No. The Foundations tier is built for athletes ages four to seven. We use play-based movement to develop coordination, balance, and listening skills. A child is never too young to learn how to move well.
It looks like mastery of bodyweight. Push-ups, pull-ups, lunges, and planks build real strength safely. We teach perfect mechanics before any external load is ever introduced.
We group by biological age and training competency, not just calendar age. An athlete who masters movement progresses. One who needs more time gets it. Every kid is challenged exactly where they are.
No. Properly supervised strength training strengthens bones and connective tissue. It prevents injuries. The myth comes from bad coaching and poor form. We provide neither.
Book a free athletic evaluation. We assess movement quality, strength, and speed. Then we place your athlete in the tier where they will thrive. No guesswork. Just a clear starting point.
Find their starting
point today
Not sure which program fits your athlete? Book a free athletic evaluation and we will assess their movement, strength, and speed to recommend the perfect starting point.