Youth Strength & Conditioning
Structured, coached training for 9-13 year olds — building confidence, coordination and strength in a safe environment.
If you or your athlete are 14+, let us get you to the right place.
Athlete Strength & Conditioning for 14-24 year olds
Who it is for
Youth Strength & Conditioning at The Den is suitable for:
Boys and girls aged 9-13 who play sport and want to improve their athletic ability
Children who don’t have a specific sport but would benefit from structured physical acitivity
Young people looking to build confidence, coordination and strength in a supportive environment
To get the most from sessions, children should be able to follow instruction, work safely in a group, and show basic level of focus and respect. Beyond that, no previous training experience is needed.
What sessions look like
Sessions are coach-led, structured and designed specifically for young people, with an emphasis on safety, engagement and long-term development.
Warm up
Each session begins with a structured warm up to prepare the body for movement. This helps children move safely, build body awareness and ease into training in a calm, focused way.
1
Speed, Agility & Power
We use simple drills and games to develop coordination, speed and athletic movement. This helps improve how children run, jump and change direction — skills that transfer to all sports.
2
3
Strength & Movement
Sessions include age-appropriate strength and movement work designed to build confidence, control and good technique. The focus is on learning to move well, not lifting heavy weights.
Cool down & Debreif
Sessions finish with a short cool down and check-in. This helps children settle, reflect on what they’ve learned, and leave sessions feeling positive and supported.
4
Each session takes place in a small group with consistent coaching and supervision throughout. Training follows a year-round curriculum, with different focuses and themes introduced over time to support well-rounded development. Sessions emphasise fundamental movement skills and age-appropriate strength work, with games and conditioning included to keep training engaging and enjoyable. There is a strong focus on technique, safety and positive training habits, creating sessions that are fun, challenging and supportive — without pressure, competition or intimidation.
How to get started
Getting started is simple.
Enquire with our coaching team
We learn about your child and their experience
We invite your child to trial an available youth session
We answer any questions or concerns
Your child joins the The Den Youth Strength & Conditioning Program
Not sure whether Youth training is right for your child? We’re happy to help.
Enquire about Youth Strength & Conditioning
We understand that Youth Strength & Conditioning can feel unfamiliar.
For many parents, this is a new concept — and that’s completely normal. Structured, coach-led training for young people is becoming an important part of long-term athletic development, and it’s something we take seriously at The Den.
We know you’ll likely have questions. Fill out the form below and we’ll be in touch to talk things through and help you decide whether Youth Strength & Conditioning is the right fit for your child.
Molly Wheeler
Head of Youth Strength & Conditioning