frequently asked questions

Most youth athletes are ready to begin structured speed and agility training between ages 7 and 8. Research from the Mayo Clinic and the NSCA supports that this is safe and beneficial when programming is age-appropriate. The window between ages 8 and 12 is often called the “golden age” of athletic development — children’s brains and bodies are highly responsive to learning movement patterns during this phase. At Grit Athletic Training in Santa Rosa, we work with athletes from age 7 through high school, meeting each athlete where they are developmentally.

Yes — when properly supervised and programmed, strength training is not only safe for youth athletes but highly beneficial. The Mayo Clinic is clear that strength training differs from weightlifting or bodybuilding; age-appropriate resistance work improves bone density, reduces injury risk, builds coordination, and enhances sport performance. At Grit Athletic Training, all programming is designed with youth physiology in mind, using bodyweight progressions and loads appropriate for each athlete’s age and development stage.

Youth athletic performance training develops the physical qualities that make athletes better across all sports — speed, acceleration, agility, strength, coordination, and body control. Unlike sport-specific practice, performance training builds the physical foundation underneath those skills. A faster, stronger, more coordinated athlete performs better no matter what sport they play. For competitive youth athletes in Santa Rosa and Sonoma County, this kind of dedicated physical development is one of the highest-leverage investments a parent can make in their child’s athletic future.

Sports practice focuses on game skills — passing, shooting, plays, positions. Athletic performance training focuses on the athlete underneath those skills. At Grit Athletic Training, we develop sprint mechanics, explosive power, strength, and movement efficiency through structured programming that builds week over week. Most youth athletes in Santa Rosa and Sonoma County never get this kind of dedicated physical development — which is exactly why it creates such a noticeable edge on the field or court.

Speed development in youth athletes starts with movement fundamentals — proper sprint mechanics, coordination, balance, and body control. Slapping kids through ladder drills without addressing these foundations produces little real speed. At Grit Athletic Training, speed work is built on a foundation-first approach: we teach athletes how to move correctly, then layer in progressive sprint work and plyometrics. Athletes training consistently 2 to 3 times per week typically see noticeable improvements in first-step quickness and top-end speed within 4 to 6 weeks.

Grit Athletic Training offers a $20 intro session so parents and athletes can experience the training before committing to anything. Ongoing group training memberships start at $175 per month, with drop-in sessions available at $25. Pricing is structured to be accessible while delivering serious, progressive programming — not watered-down drills. Book your intro session at gritathletictraining.com.

Grit Athletic Training is Sonoma County’s dedicated youth athletic performance program, serving athletes from Santa Rosa, Windsor, Petaluma, Rohnert Park, Sebastopol, Healdsburg, and surrounding areas. Current sessions are held in Santa Rosa with expansion into Windsor underway. Programs cover speed, agility, strength, and sport-specific athletic development for youth athletes ages 7 through 18. Book at gritathletictraining.com.

Yes. Grit Athletic Training is Santa Rosa’s youth-focused strength and conditioning program. Founder Oliver Mooyman is NASM certified and holds an ACE Youth Fitness Specialist certification, with over a decade of experience training young athletes across a wide range of sports including soccer, football, rugby, basketball, and track. Sessions are structured, progressive, and built around each athlete’s age and development level — not generic group workouts.

Grit works with athletes across soccer, football, rugby, tennis, basketball, baseball, and track. The physical qualities we develop — speed, power, agility, coordination, and strength — transfer across all sports. No matter what your child plays, they’ll see the difference on the field, court, or track.

Grit Athletic Training offers both. Group sessions are ideal for athletes who thrive in a competitive, team-style environment. Private and semi-private options are available for athletes who want focused, individualized coaching. Both formats follow structured, progressive programming with a clear developmental purpose behind every drill and exercise.

Yes. New athletes can book a $20 intro session to experience Grit’s training firsthand before signing up for any ongoing program. It’s a low-pressure way to see if it’s a good fit. Book directly at gritathletictraining.com.

Grit Athletic Training currently operates sessions in Santa Rosa including at Hidden Valley Elementary School and Hidden Valley Park. Sessions are structured and performance-focused — not held in a crowded commercial gym. New facility space is being finalized in Windsor to expand access for North Sonoma County families. Check gritathletictraining.com for current locations and session availability.

Yes, Grit Athletic Training runs year-round. Summer is one of the highest-leverage times for athletes to make gains before their fall season begins. During the school year, sessions are scheduled to work around school hours, practices, and game schedules. Off-season training is where athletes who want to make a real jump in performance come to do the work.

Booking is simple and done entirely online. Visit gritathletictraining.com and use the booking link to choose a session type and reserve your spot. New families should start with the $20 intro session — it’s the best way to experience the training and ask questions before committing to a program. Spots are limited, so early booking is recommended.