Speed & Strength — Franklin & Brentwood, TN
New Athletes · First SAS Class Free
Soccer Speed & Strength Training That Builds Better Athletes
Help your middle- or high-school athlete get faster, stronger, more explosive, and more confident on the field through soccer-specific training in small groups of eight athletes or fewer.
No long-term commitment required for the trial. We'll help you find the best class time for your athlete.
Speed & Strength at a Glance
Why SAS
Your Athlete Does Not Need Another Random Workout
Team practice develops the team. SAS develops the athlete. Footie Fit SAS is soccer-specific speed and strength training for middle-school and high-school athletes. Every session combines coached acceleration work, strength and power development, agility and deceleration mechanics, mobility, and soccer-relevant conditioning.
- Faster first steps and acceleration
- Stronger cuts, braking, and change of direction
- More power for sprinting, jumping, and competing
- Age-appropriate strength training
- Better conditioning for repeated high-intensity efforts
- More confidence in movement and on the field
The Class Experience
What Happens in a SAS Class?
SAS is not a generic workout class or bootcamp. Athletes train with experienced coaches in a structured, progressive environment built for soccer performance. Each athlete receives individual coaching within a small-group setting. Classes are capped at 8 athletes so coaches can teach, correct, progress, and challenge every athlete appropriately.
- Soccer-specific speed, agility, strength, power, and conditioning
- Small groups capped at 8 athletes
- Training adjusted for age, experience, and movement ability
- Progressive programming instead of random workouts
- Performance testing and retesting to measure improvement
How It Works
Start With One Free Class
From a free trial to a training plan built around your athlete — here's the path most families follow.
See how it works
Reserve
Reserve a free SAS class using the form on this page. No payment or long-term commitment required.
Attend
Your athlete attends a coached training session and meets the Footie Fit team.
Recommend
We recommend the best membership option based on your athlete's goals, age, experience, and schedule.
Baseline
New members complete a performance baseline so we can train with a plan and measure progress over time.
Track the Progress
Train With a Plan. Measure the Progress.
Every SAS athlete begins with a performance baseline to help identify the highest-value areas for development. We assess acceleration, jumping, agility, movement, strength, and conditioning so training is based on real information—not guesswork. Then athletes train consistently and retest to show measurable progress.
This baseline happens once your athlete joins as a SAS member — it is never required before your free trial class.
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
Weekly Schedule
Find a SAS Class Time That Works
Seven weekly Speed & Strength sessions for middle school and high school athletes. Tell us your preference and we'll help you find the best fit for your athlete's free trial class.
- 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 class
Get Started
Help Your Athlete Get Faster, Stronger, and More Confident
Give your athlete the coaching, structure, and training plan to build better on-field performance. Start by experiencing SAS firsthand.
Claim Your First SAS Class FreeFaster. Stronger. Measured.
Parent FAQ
Questions Before You Claim Your Free Class
Who is SAS 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.
Is the first class really free?
Yes. New athletes can attend one SAS class at no cost to experience the coaching, training environment, and class format before starting a membership.
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 is the performance assessment?
Once your athlete joins as a SAS member, we build a performance baseline 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's a membership onboarding tool — not a requirement to attend your free trial class — and we retest regularly so you can see real progress.
Does my athlete need lifting experience?
No. Strength work is coached and age-appropriate from day one. Coaches teach proper mechanics and progress loading gradually, so athletes with no weight room background train safely alongside more experienced athletes.
How is progress tracked?
Assessment results are recorded for every member and reassessed on a regular 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.
Who coaches the sessions?
Coach Carol leads Monday, Tuesday, and Saturday sessions. Coach Jamie leads Wednesday and Thursday sessions. Both coach the same progressive, soccer-specific program, so athletes can attend the times that fit their schedule.
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 free trial class.
Can I book a detailed performance assessment instead of the free class?
If you'd prefer a detailed assessment before your athlete starts training, contact us at info@footiefit.us and we'll schedule one. Most families start with the free class first and complete the baseline assessment when they join as a member.
How do we get started?
Reserve your athlete's first SAS class free using the form below. A coach will follow up to confirm the best class time, and after the trial we'll recommend the right membership option for your athlete.
Speed & Strength Enrollment
Reserve Your Athlete's First SAS Class Free
Over 500 competitive soccer athletes across Williamson County have trained with Footie Fit. Every new SAS athlete starts the same way: one free class, no long-term commitment. Send us your athlete's details and we will follow up to confirm the best class time.
Claim Your Athlete's First SAS Class Free
Fill out the form and a coach will get back to you within 24 hours to confirm a time.
Thanks—we received your request. A Footie Fit coach will contact you shortly to confirm the best free SAS class time for your athlete.