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Your Daily Power-Up Starts Here
Your Daily Power-Up Starts Here

Strength Session Details

Leeds · John Charles Centre for Sport
Monday & Wednesday · 5:00 to 6:00 PM
Ages 6 to 18 (term time only)
Keighley · Carlton Keighley
Tuesday · 6:00 to 7:00 PM & Thursday · 7:00 to 8:00 PM
Ages 6 to 18 (term time only)
Level Up Your

Core & Balance

Boost stability, coordination, and core strength through fun, challenging exercises that improve how you move, play, and perform.

Power Up

Fun, full-body workouts designed to build real strength, improve movement, and boost performance across any sport.

Cardio Blast

Fun, high-energy sessions that get your heart pumping, build stamina, and improve overall fitness for every age and sport.

Endurance Zone

Train your body to last longer and recover faster with workouts that build real physical and mental endurance.

Weight Lifting

Master lifting form and technique with age-appropriate training that builds confidence and long-term strength safely.

Flex & Recover

Stay flexible, move freely, and recover faster with guided stretch sessions designed to keep you feeling great and ready for more.

Class Schedule

A clear pathway to develop for lasting athletic growth

Ages 11–14 Developmental Focus

01
Warm-up
Dynamic reaction games, movement prep, and mobility-based stretches
02
Movement Skills
Plyometric drills with emphasis on sprint mechanics
03
Conditioning
Bodyweight-based circuit targeting all major muscle groups
04
Speed Play
Fun, game-style drills for speed, agility, and endurance
05
Mobility & Core
Stability, flexibility, and foundational core training
06
Cool Down
Guided recovery and stretching

Ages 14–19 Performance Focus

01
Warm-up
RAMP protocol – Raise, Activate, Mobilise, Potentiate
02
Power & Plyometrics
Box jumps, med ball throws, banded broad jumps
03
Strength Block
Compound lifts (squat, deadlift, press) for strength development
04
Speed & Agility
Sprint drills, change of direction, and quickness training
05
Conditioning
Energy system training (e.g., EMOM circuits on fundamental movements)
06
Cool Down
Stretching and recovery work

About Dion

Head of Strength & Conditioning

Head of Strength & Conditioning for the Academy & Scholarship Programme, leading data-driven training through GPS monitoring, customised programs, and physical assessments. I mentor upcoming coaches, track athlete development, and collaborate with medical teams to deliver effective rehabilitation and peak performance solutions

Strength & Conditioning Coach

Delivering high-performance strength, mobility, and injury-prevention programs for academy through first-team players. I combine targeted gym work, on-field conditioning, and GPS-based performance tracking to maximise speed, power, and resilience on the pitch

PE & Sports Coach

At 5 Sports, I deliver dynamic PE and sports coaching that inspires a lifelong passion for physical activity. My sessions combine skill development, tactical understanding, and teamwork, ensuring every athlete grows in confidence, resilience, and performance. Fun, inclusive, and engaging, they create an environment where every child feels like a valued athlete

Strength & Conditioning Coach

At Speed for Sport, I work with athletes aged 9–19, guiding them through high-performance training environments that prepare them for elite competition—on the field, the court, and beyond. Backed by BSc and MSc degrees, my approach blends sports science with real-world application, delivering tailored programs that unlock each athlete’s true potential

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About The Gym
I am here to make you every week!

From heavy lifts to explosive movements, every piece of equipment here is designed to build raw strength, balance, and power that transfers directly to sport and life

Dumbbells, bars, ropes, and resistance training, the essentials that challenge your body, boost endurance, and develop resilience that lasts beyond the gym

More than lifting weights — this space is designed to sharpen agility, build endurance, and unleash the kind of athletic power that transforms performance

Target every muscle group with precision. Our equipment will help you enhance your strength, correct imbalances, and build the solid foundation every athlete needs

Strength, conditioning, and endurance, all in one place. From free weights to cardio and functional training, this space gives you everything you need to train like an athlete and feel unstoppable

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