Speed & Strength — Franklin & Brentwood, TN
Limited Time · $50 Assessment $150
Build Soccer Speed and Strength You Can Measure.
Small-group performance training for middle school and high school soccer athletes. Every athlete starts with a performance assessment, trains from a plan built around their own results, then retests so progress shows up in the numbers — not just in how a session felt.
Speed & Strength at a Glance
Why Speed & Strength
Team Training Develops the Group. This Develops Your Athlete.
Club practice is built around the team — shape, tactics, and the collective. It has to be. What it cannot do is look at one athlete's acceleration, deceleration mechanics, strength, and conditioning and build a plan around exactly what is holding that athlete back.
That is what Footie Fit Speed & Strength does. It is soccer-specific performance training for middle school and high school athletes, coached in small groups and driven by assessment data rather than a generic workout everyone shares.
What This Is Not
- A general fitness class that happens to have soccer players in it.
- A one-week speed camp with no follow-through.
- The same template workout handed to every athlete.
- Training with no measurement, so nobody knows if it worked.
- A large group where a coach cannot see individual mechanics.
What This Is
- Training built around soccer movement: accelerate, cut, decelerate, repeat.
- An assessment first, so coaching targets a real priority.
- A plan that adjusts as your athlete develops through the season.
- Retesting, so progress is visible to your athlete and to you.
- Coached groups capped at eight athletes.
The Process
Test. Train. Retest.
Three simple steps, repeated through the year. It is the reason athletes and parents can see what training is actually doing.
See how the three steps work
Test
Your athlete completes a performance assessment with our coaching staff. We measure speed, jumping and power, change of direction, movement quality, and conditioning to build a clear baseline — a picture of where your athlete stands today.
Train
We recommend a class time and a development focus based on those results. Your athlete then trains in a small group, working through warm-up, speed, agility, strength and power, and soccer conditioning with coaching aimed at their specific priority.
Retest
Athletes are reassessed on a quarterly rhythm. We compare the new numbers to the baseline, show you what changed, and update the training plan so the next block targets the next priority.
What we measure — 9 tests
What We Measure
- Vertical Jump
- Reactive Strength
- 10m Sprint
- 30m Sprint
- Pro-Agility
- T-Test
- Figure 8
- Stop-and-Go Reactive Agility
- Yo-Yo Intermittent Recovery
What Athletes Train
The Qualities That Show Up on Match Day
See what athletes train
Speed & Acceleration
Sprint mechanics and first-step quickness — getting to the ball, the space, and the shoulder of a defender sooner.
Agility & Change of Direction
Cutting, turning, and reacting under pressure, so your athlete can change direction without losing speed.
Strength & Power
Age-appropriate strength work that builds the force behind sprinting, jumping, and holding position in a duel.
Movement Quality & Deceleration
Coaching on how to land, stop, and absorb force with control — the mechanics behind cleaner, more confident movement.
Soccer Conditioning
Repeat-sprint capacity built for the way soccer is actually played, so athletes hold their level late in matches.
Measured Progress
Assessment data, retesting, and progress reporting through Footie Fit+ so development is tracked, not assumed.
Small Group by Design
A Coach Who Can Actually See Your Athlete
Every Speed & Strength session is capped at eight athletes. That cap is the whole point: a coach can watch mechanics rep by rep, correct movement in the moment, and scale loading to the individual instead of the average.
How middle school and high school athletes train together
Middle school and high school athletes currently train in the same sessions, with progressions matched to development level. Younger athletes build movement quality, coordination, and a strength foundation. Older athletes work at higher intensity on speed, power, and game-speed performance. Same session, same coaching standard, different prescription.
Weekly Schedule
Find a Time That Fits Your Week
Seven weekly Speed & Strength sessions for middle school and high school athletes. We recommend a time after your athlete's assessment.
- 4:00 – 5:00 PM
- 5:00 – 6:00 PM
Coach Carol
- 4:00 – 5:00 PM
- 5:00 – 6:00 PM
Coach Carol
- 5:00 – 6:00 PM
Coach Jamie
- 5:00 – 6:00 PM
Coach Jamie
- 10:00 – 11:00 AM
Coach Carol
8 athletes maximum per session
Performance Assessment
Regularly $150. Limited-time promotional pricing
Start for $50 Instead of $150
For a limited time, a full Footie Fit performance assessment is $50 instead of the regular $150.
What the assessment includes
Your athlete is tested by our coaching staff across speed, power, change of direction, movement quality, and conditioning — then we walk you through the results, name the development priorities, and recommend the Speed & Strength class time that fits.
There is no obligation to enroll. If Speed & Strength is not the right fit for your athlete right now, you still leave with the numbers and a clear picture of where they stand.
Get Started
Start With a Performance Assessment
The assessment is the starting point for every Speed & Strength athlete. It tells us where your athlete stands, which development priorities matter most right now, and which class time is the right fit. Right now it is $50 instead of $150 — request one below and we will follow up to schedule it.
Book Your Performance AssessmentParent FAQ
Questions Before You Book
Who is Speed & Strength for?
Middle school and high school soccer athletes who want to develop physically outside of club practice. Athletes come from every club and every level — from players building a first athletic foundation to those preparing for college soccer. No prior weight room experience is required.
Are middle school and high school athletes together?
Yes, for now sessions blend middle school and high school athletes. Because groups are capped at eight, coaches individualize the work: exercises, loading, and intensity are matched to each athlete's development level rather than the group average.
What happens at the assessment?
Your athlete is guided through a performance assessment with our coaching staff, covering areas such as vertical jump and reactive strength, 10m and 30m sprints, change-of-direction and reactive agility testing, and a conditioning test. It creates the baseline we use to recommend a training focus and a class time.
How is progress tracked?
Assessment results are recorded for every athlete and reassessed on a quarterly rhythm. Retest numbers are compared to the baseline, and progress is shared through Footie Fit+ reporting so you can see how your athlete is developing over time.
How many athletes are in each class?
A maximum of eight athletes per session. That cap protects coaching quality and keeps the work individualized.
How much does the assessment cost?
For a limited time the performance assessment is $50, reduced from the regular price of $150. That covers the full testing session with our coaching staff plus a walkthrough of the results and our recommendations. Enrolling in a Speed & Strength class is a separate decision, and there is no obligation to continue after the assessment.
Who coaches the sessions?
Coach Carol leads Monday, Tuesday, and Saturday sessions. Coach Jamie leads Wednesday and Thursday sessions. Both coach the same assessment-driven program, so athletes can attend the times that fit their schedule.
How do I book?
Everything happens on this page — no phone calls or third-party apps required. Fill out the assessment request form below with your athlete's information and preferred class time, and we will reply to confirm an assessment slot.
What should my athlete bring?
Training shoes, water, and comfortable training clothes. Cleats and turf shoes are useful when field work is on the plan — we will confirm what to bring before the first session.
How do we get started?
Request a performance assessment using the form below. We will follow up to schedule the assessment, then recommend a Speed & Strength class time based on your athlete's results and your family's weekly schedule.
Speed & Strength Enrollment
Book Your Performance Assessment
Over 500 competitive soccer athletes across Williamson County have tested and trained with Footie Fit. Every Speed & Strength athlete begins the same way: an assessment, a plan built from the results, and retesting to track progress. Send us your athlete's details and we will follow up to schedule the assessment and recommend a class time.
Request an Assessment
Fill out the form and we'll get back to you within 24 hours.