Pre-Season Training


A summer training program for middle school athletes.  The program delivers age-appropriate and sports-specific training plans to get athletes in shape for their fall sports. Athletes with an improved level of endurance, speed, agility, strength, and flexibility will be able to execute the skills required in their sports, with greater ease and efficiency. This program saves coaches time at the onset of the season by having teams show up, ready for the season. 


Middle School (5-8th grade)

July 5 – July 30

5 week program with 2 in-person workouts per week and 2 virtual/at-home workouts

  • Workouts include:
    • Strength
    • Agility
    • Endurance
    • Speedwork
    • Yoga/ Stretching
  • Sports specific and age appropriate
  • In-Person workouts will be 1 hour. Virtual/At-Home workouts will be 30-45 minutes
  • Minimal equipment needed, at home execution (we recommend an agility ladder, a medicine ball + yoga matt)
  • Nutrition Guidance and Tips throughout so athletes know how to properly fuel their bodies

In person workouts will be held on Tuesdays and Thursdays from 8:30am- 10am at the West Feliciana Sports Park.


Program kicks off with an initial testing workout of sport-specific metrics. This will be the bench-mark from which we measure each athlete’s individual improvement. We will two more testing workouts to measure improvement; one at the halfway point of the training program and a final one at the conclusion of the program.

The program will include 2 in-person workouts per week. The other weekly workouts will be delivered via a training app where each athlete will have their own workouts with detailed instructions for each day’s workout and visual aids as needed. 

The In-person workouts will take place on Tuesday and Thursdays from 8:30-10 am at the West Feliciana Track. These in-person workouts  are a great way to keep athletes, engaged, motivated and on-track with their training. 

Program concludes with a final meeting and post training testing of the sport-specific metrics to demonstrate each athlete’s overall fitness gain throughout the program. This will encourage and inspire them to follow the training plan and increase their overall self-confidence.


Middle School Program: $250


“I’ve put in a lot of work since the school season ended and with the help of Basic Fitness, I can now easily jump 9’! For those that don’t know, I stand at a whopping 5’4 1/2 (the half matters!)”
Class of 2022 volleyball recruit
"Basic Fitness has been an absolute gamechanger for my softball program. Not only were the exercises athlete specific, but the girls actually enjoyed completing the workouts at home and as a group. I specifically liked how workouts were tailored to specific athletes, so my not-so-athletic girls were getting better while my most athletic kids on the team were still being challenged. The program was a huge help to the coaching staff because we didn't have to worry about making a workout plan in the midst of trying to plan practices and schedule games. ALL of players have shown improvements in multiple categories in just a few short weeks of us working with Basic Fitness and continue to reach new milestones every week."
Coach Rennen Delatte
West Fel Softball
“As a coach of the Bains Bombers, I was able to save valuable in-season practice time because Basic Fitness had our team in peak shape to perform in all conditions.”
Coach Mike
Bains Bombers, Soccer

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