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Ages 12-14: The D1 Developmental curriculum focuses on progressing athletic movement with introduction of speed mechanics, weight lifting and spotting.


  • Theory & Terminology
  • Instilling a Healthy Lifestyle
  • Expanded Character Development


Intermediate Speed Dynamics

  • Acceleration Skills
  • Velocity Skills

Low-Level Plyometrics Training

  • Double-Leg Jumps
  • Low-Level Hops
  • Low-Level Skips

Improvement of Range of Motion

  • Dynamic Flexibility
  • Static Flexibility
  • Proprioceptive Neuromuscular Flexibility
  • Functional Strength Exercises

Strength Enhancement

  • Low-Level, Explosive Strength Lifts
  • Low-Level, Absolute Strength Lifts
  • Core Strength Exercises
  • Functional Strength Exercises

What Our Athletes Are Saying

  • “There are a lot of heart issues in our family and I’m prone to that. I want to live a long life and live it, not just show up. I only needed one workout to know that D1 is where I wanted to be.” - Scott Holiday
  • “What motivates me to work out is my drive for a volleyball scholarship. When I came to D1, I learned the right way to lift weights, got more muscle and began to develop an athlete’s body. D1 is serious about their athletes. They help you and work with you so that you train the right way.” - Alessandra Kennedy
  • “The great thing about D1 is that there are different exercises every day, working a different part of my body. I don’t get bored. Even though I’m not an outstanding athlete, I feel like an athlete when I am here. Both my sons are into sports, my husband utilizes the personal training, so we all love coming here. It has made such a difference for us.” - Amy Long