COMPETE and PERFORM Youth Athletic Training in Chelmsford, MA

Compete and Perform Performance Training

Build strength, speed and confidence - on and off the field

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COMPETE and PERFORM Strength and Conditioning classes at Skill of Strength are designed for middle school and high school athletes who want to get stronger, faster, and more resilient. We run all performance training classes in a motivating, coach-led environment.

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We maintain a 1:8 coach-to-athlete ratio for our COMPETE classes and 1:10 for our PERFORM classes. Whether your athlete is new to training or already advanced, we challenge every athlete appropriately and safely.

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Our performance training program blends proper strength training, conditioning, speed, agility, power and movement quality into a system that builds long-term athletic success.

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‍Middle & High School Training (Ages 12–18)

Athletes follow one of two tracks, each with a dedicated coach for individualized support:

• ‍COMPETE (Beginner/Intermediate):
  Focused on building foundational strength, learn proper technique, and developing confidence in the weight room.

• ‍PERFORM (Advanced/High School Only):
  More advanced programming, including heavier progressions and higher-level speed, power, and conditioning work.
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Flexible Schedule Options:

Athletes can choose from 1, 2, or 3 days a week memberships and can choose the day(s) that best fit their schedule:

• Monday - Thursday- 6:30 - 7:30 pm COMPETE (Middle School and High School)
• Monday and Wednesday - 7:30-8:30 pm PERFORM (High School Only) 
• Wednesday - 3:30 pm SPEED & AGILITY (Middle School and High School)

Athletes will choose their days and times and come at the same times each week, but a missed session can be made up in any other class throughout the week, now including speed too.

Most athletes train on Monday and Wednesday or Tuesday and Thursday evenings. For athletes who are not in season, we recommend 3 days per week - ideally 2 strength and conditioning days and a speed day. For athletes who are in-season with packed schedules, you can now choose a one-day membership so you don’t have to stop training altogether.

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What Performance Training Sessions Include:

• Comprehensive warm-ups to prevent injury
• Coordination and movement drills for balance and control
• Strength training (bodyweight + foundational lifts)
• Power development (jumps, throws, and plyos)
• Speed and agility progressions
• Conditioning to enhance sport-specific endurance

With a low coach-to-athlete ratio and sports-centric coaches who care, every athlete gets the guidance they need to improve safely and consistently.

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Why SOS Performance Training Works

• Age-appropriate, level-appropriate programming
• Individual coaching within a group environment
• The perfect blend of structure and progression
• Designed by coaches who train athletes from youth → college → pro
• Builds confidence, physical strength, and mental toughness
• Sets athletes up for success in lacrosse, soccer, hockey, football, volleyball, field hockey, softball and baseball, basketball, dance, and more

Who Performance Training Is For

• Middle and high school athletes new to strength training
• Developing athletes who want to get faster and stronger
• Serious athletes preparing for high school and club seasons
• Multi-sport athletes who want to stay durable and in shape year-round
• Advanced athletes who want structured progression, coaching, and accountability