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 choose their training group:

• 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)

Choose your regular training days and times each week. Most athletes train Mon/Wed or Tues/Thurs. This helps us manage capacity and build a team training environment. Need to miss a session? You can make it up in any other class that week, including Speed.

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For off-season athletes, we recommend 3 days per week, ideally 2 Strength & Conditioning sessions and 1 Speed session. For in-season athletes with packed schedules, we also offer a 1-day membership so you can keep training without the commitment of multiple weekly sessions.

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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