Athlete
Youth and Teen Strength & Conditioning
Strength and conditioning for children and teenagers aged 9+ in Hemel Hempstead.
Develop strength, coordination, speed and confidence for sport and everyday life.
Or Click to call us
a place to start.
ROom to grow.
Whether your child wants to be faster for the sports they love, or hasn’t found
an physical activity they enjoy, we give them somewhere to learn, challenge
themselves and build a positive relationship with training.
The Den starts with what they’re ready for and develop their abilities as they grow.
01/ FIND THE RIGHT SESSION
their starting point.
Youth s&c
AGES 9-13
Games, coordination, core strength and balance. Learning to move well and use the gym with confidence.
MON-FRI 4:30PM
SAT 9AM
£65/month unlimited use
TEEN s&c
AGES 14-24
Coached group sessions. Their own programme suited to your athletes goals, sports and schedule.
MON-FRI 5:30PM
SAT 9AM
£85/month unlimited use
They need more than an adult workout with lighter weights. Our specialist coaching considers how they grow, move and learn.
02/ LEARN THE FOUNDATONS & GROW
Building
the Athlete.
From their very first session your athlete will learn how to jump, land, balance and control their body, alongside gradually developing strength and fitness.
As they become more capable, confident and independent their training will progress with them.
Let’s find their
starting point.
We’ll get to know your child and help you choose the right place to start.
Got Questions?
We’ve Got Answers
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Most athletes come 1-2 x per week. We’ll help you find a routine that fits around school, sport and recovery. Both memberships allow unlimited sessions, but they don’t need to come every day.
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Youth S&C is £65 per month and Teen S&C is £85 per month, both including coaching and unlimited access to their programme’s sessions.
The higher Teen membership price reflects the individual programming, more one-to-one time with a coach and a greater focus on their sport and goals.
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No. Some come to support their sport; others want to get stronger, build confidence or find an activity they enjoy. We’ll teach them from their starting point.
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Youth usually suits ages 9–13, with Teen starting at 14. We also consider their experience, confidence and readiness. We’ll help you choose and guide their transition when they’re ready.
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Yes. Get in touch to arrange a trial, meet the coaches and see how they find it before committing.
their next step
STARTS HERE
Our Process
All athlete training at The Den follows a clear, consistent process. While delivery differs between teen and adult athletes, the principles stay the same — structured training, high coaching standards and a long-term approach to performance and availability. This approach has helped athletes across multiple sports train consistently, stay healthier and improve performance over time. By keeping training structured, coached and adaptable, athletes are able to make progress without unnecessary setbacks or burnout.
Coach-led sessions
Every session is coached from start to finish. Athletes are guided, corrected and supported throughout, ensuring training is safe, effective and aligned with their goals.
Structured & clear Progress
Training follows a structured programme with clear progressions over time. This removes guesswork and ensures athletes are developing strength, capacity and resilience in a logical, sustainable way.
Emphasis on quality
We prioritise movement quality and good technique before increasing load or intensity. This helps athletes train consistently, reduce injury risk and get more from their training long term.
Adapted to you
Training is adapted around the individual — taking into account sport demands, training age, injury history, season and recovery. The goal is to keep athletes progressing while staying healthy and available to train and compete
Adult Athlete Strength & Conditioning
Adult Strength & Conditioning at The Den is suitable for:
Competitive or recreational athletes aged 25+
Team or individual sport athletes balancing training with work, family and recovery
Athletes with previous/current injuries or higher training loads
Adults without a specific sport who want structured, performance-focused training
Adult athletes train within our Small Group PT sessions, following individualised programmes built around their sport, training history and competition calendar. Coaching remains hands-on throughout, with sessions adapted to manage load, recovery and long-term performance.
Enquire about Strength & Conditioning
Athlete Strength & Conditioning is designed to support training alongside sport.
We work with athletes at different stages — from those new to structured strength & conditioning to those training around competition, seasons and injuries.
If you’d like to find out whether Athlete S&C is right for you (or your child), complete the form and we’ll be in touch to talk it through.
Frequently Asked Questions
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No. We work with competitive and recreational athletes across a wide range of sports. What matters most is that you want to train with structure, purpose and consistency — not your level.
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That depends on your sport, training age and overall workload. During your athlete assessment, we’ll help you decide on an appropriate frequency that supports performance without overloading you. Most of our athletes train with us 1-3 times per week.
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No. Many athletes start with little or no formal strength training background. Sessions are coached throughout, with an emphasis on learning good movement and building foundations before progressing.
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If you’re currently injured, training can be adapted to support your rehabilitation where appropriate. We’re happy to work alongside your physiotherapist to ensure training complements your rehab plan, supports recovery and helps you return to training safely.