YOUTH ATHLETE DEVELOPMENT
BUILDING THE NEXT GENERATION OF ATHLETES IN GRAND FORKS
get faster
\We develop acceleration, top-end speed, and the agility to change direction without losing a step. Every session includes speed and movement work designed to make you faster on the field, court, or track.
get stronger
Strength is the foundation. We build force production, power, and the kind of strength that translates to your sport - not just numbers in the weight room. Proper progressive overload and smart programming keep athletes developing safely.
prevent injuries
Injuries derail seasons. Our training focuses on movement quality, joint stability, and building resilient athletes who can handle the demands of competition. Better movement patterns and stronger bodies mean fewer injuries.
my approach
I reference the Long Term Athlete Development (LTAD) Model:
Long-Term Athlete Development (LTAD) is a structured training model designed to develop athletes progressively over time rather than chasing short-term results. Instead of random workouts, LTAD builds strength, speed, power, and durability in the right order — based on age, training experience, and physical readiness.
I use the LTAD model because real performance takes time. Athletes need a foundation before intensity, strength before power, and structure before specialization. This approach reduces injury risk, builds confidence, and creates long-term success — whether the goal is varsity impact, collegiate competition, or simply becoming stronger and more capable for life.
At CAS Performance, development is intentional. Nothing is random.
TRAINING OPTIONS
FOR YOUTH ATHLETES
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CAS Performance offers group training memberships for middle school, high school, and college athletes with age-appropriate programming for each level. Middle school sessions focus on movement quality and foundational strength, high school training builds progressive strength and speed development, and college prep groups deliver advanced programming for athletes competing at the next level. All groups are capped to ensure individualized coaching and attention, with multiple time slots available to fit your schedule.
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60-Minute Private Sessions – Fully customized programming for athletes with specific needs, timeline goals, or those preparing for combines, tryouts, or college recruiting.
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60-Minute Semi-Private Sessions – Train with teammates or training partners. Get dedicated coaching while maintaining the competitive environment of group training.
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Customized Programming via Bridge Athletic App – For athletes who can't make it to Thompson but want professional programming. Workouts delivered to your phone with video demonstrations and direct coach feedback.
Contact me for pricing.
Tier 1 - Best for: Athletes who want a structured, individualized program with minimal oversight.
Includes:
Fully customized training program
Delivered through training app
4-week progressive blocks
Exercise demo videos
1 monthly check-in (message/email)
Minor adjustments as needed
Basic performance tracking
Response time: 48 hours
No video breakdown includedTier 2 - Best for: Athletes who want accountability and regular feedback.
Includes:
Fully customized program
App-based tracking
Weekly check-in
Video review (1 lift per week)
Adjustments based on performance
Mobility/recovery guidance
In-season modifications when needed
Response time: 24–48 hours
Tier 3 - Best for: Serious HS, collegiate, or committed adult athletes.Includes:
Fully individualized programming
Weekly adjustments as needed
Weekly 20-minute Zoom call
Unlimited video review
Priority messaging
Mobility/prehab add-ons
Progress report every 4 weeks
Response time: 24 hours
SPEED. STRENGTH. PERFORMANCE.
YOUTH ATHLETE TRAINING BUILT ON PROVEN METHODS
TRAINING BY AGE & DEVELOPMENT
MIDDLE SCHOOL ATHLETES (Grades 6-8)
This is where athletes learn how to train. Proper movement mechanics, building strength safely, and developing work capacity set the stage for everything that comes later. We focus on teaching the fundamentals so athletes can handle more advanced training as they develop.
high SCHOOL ATHLETES (Grades 9-12)
High school athletes need programs that develop speed, power, and strength while managing the demands of their sport season. We build programs around your competitive calendar - whether you're in-season, off-season, or preparing for the next level. This is where athletes separate themselves from the competition.
COLLEGE-BOUND ATHLETES
College athletics demands a different level of strength, speed, and conditioning. We work with athletes who have committed or are working toward college recruitment - building the physical tools and training mindset they'll need to compete at that level.
FALL 2026 Strength programs
High School Strength
August 31 - November 20
4 Days Per Week (Monday–Thursday)
Fall Cost: $450
Group Times:
6:00 – 7:00 AM (Monday, Tuesday, Thursday, Friday)
6:00 - 7:00 PM (Monday–Thursday)
What’s Included:
Progressive strength development
Speed & acceleration training
Power work (jumps, throws, Olympic variations)
Performance tracking
LTAD-based programming
Structured team culture & accountability
Middle School Strength
Monday / Wednesday / Thursday
4:45 - 5:45 PM
Fall Cost: $350
Focused on movement quality, foundational strength, coordination, and building confidence in the weight room.
College Summer Prep Group
Returning Summer 2027
4 Days Per Week (Monday - Thursday)
Summer Cost:
Designed for collegiate athletes home for the summer or those preparing to enter collegiate sports who need structured, progressive programming to stay ahead.
Note for college athletes: If you're not home for the entire summer, message me about prorated pricing.
