Building the Foundation: Why Our Tweens Program Sets Athletes Up for Long-Term Success
When it comes to developing great athletes, the foundation matters. At OC Sports Performance in Bend, Oregon, our Tweens program introduces 9–12-year-olds to the fundamentals of strength and conditioning in a fun, safe, and confidence-building environment.
This is where future athletes learn how to move well, train smart, and love physical activity.
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What Is the Tweens Program?
The Tweens program runs in 6-week training blocks, with athletes training two days per week. Each session focuses on developing athletic qualities through proper movement patterns, strength, and coordination.
We teach young athletes how to:
- Drag sleds to develop the posterior chain and improve total-body strength
- Jump to build explosive power and athletic confidence
- Perform bodyweight movements like push-ups, pull-ups, and lunges
- Learn proper dumbbell and introductory barbell lifting techniques
Every athlete’s progress is tracked through vertical jump and broad jump testing — key indicators of athletic performance. Over time, these metrics clearly show improvements in strength, coordination, and explosiveness.
Why We Train Tweens
Introducing strength and conditioning at this age is about building a foundation, not creating early specialization. Studies show that structured resistance training in preadolescence improves movement patterns, prevents injuries, and supports future athletic success.
More importantly, our Tweens athletes learn that fitness is fun — not punishment. They gain confidence, focus, and pride in their abilities. Parents routinely tell us that their children come home more energized, confident, and disciplined after each session.
Many Tweens athletes later become part of our Sports Performance Program and continue training through high school — often earning major athletic achievements. Two of our very first Tweens athletes are now playing college soccer after four years of consistent training at OC Sports Performance.
Does Strength Training Stunt Growth? (The Science Says No)
One of the most common misconceptions about youth strength training is that it stunts growth. Science says otherwise.
A large body of research — including studies from the Journal of Strength and Conditioning Research, the British Journal of Sports Medicine, and Faigenbaum et al. (2016) — confirms that supervised resistance training is safe and beneficial for children.
Key benefits include:
- Increased bone density and joint stability
- Reduced injury risk in sports
- Improved coordination and motor control
- Enhanced self-esteem and lifelong exercise habits
When properly coached, lifting weights helps young athletes move better, grow stronger, and reduce their risk of injury — not the opposite.
Proven Success: From Tweens to College Athletes
Our Tweens program has a track record of success. The current Tweens coach went through a nearly identical youth strength program back in sixth grade — and that group went on to win a state football championship.
Even more impressive, one of our original Tweens athletes — Coach Grant — is now part of our coaching team. He began training with us as a middle schooler, later graduated college, and returned to Bend as a coach. Today, he boasts a 600-pound back squat and a 4.35-second laser-timed 40-yard dash.
That’s the power of building athletic foundations early.
Why the Tweens Program Works
The Tweens program isn’t sport-specific — it’s athlete-specific. Whether your child plays soccer, football, swimming, basketball, or lacrosse, every athlete benefits from:
- Stronger legs and core stability
- Better coordination and balance
- Improved sprint mechanics and jumping ability
By teaching proper movement mechanics early, we help prevent injuries, improve posture, and build confidence in movement.
Because OC Sports Performance limits enrollment to just 100 athletes, Tweens graduates receive priority access into our Sports Performance Program — a key advantage as spots fill up quickly.
Ready to Build Your Child’s Athletic Foundation?
If your child is between 9 and 12 years old, this is the perfect age to learn how to train safely, build confidence, and develop a lifelong love of fitness.
👉 Book a Free Intro Session Today!
Spaces fill fast — give your athlete the best possible start by joining the OC Sports Performance Tweens Program today.