train with us.

At CAP Strong, we provide athletic development training dedicated to empowering female athletes of any ability or age to unlock their full potential — both physically and mentally.

OUR PROGRAMS ⬇️

youth academy

  • JUNIOR ACADEMY- under 12’s

    EMERGING ACADEMY- under 14’s & 16’s

  • CAP Strong Academy is a 10-week athletic development program designed specifically for female athletes. The program aims to improve athletic performance by building a solid foundation in physical and mental resilience. Within this academy, we instil a 3 pillar training approach including:

    Pillar 1: Strength/ power + conditioning
    Pillar 2: Speed/ agility
    Pillar 3: Recovery/ mindfulness/ education

  • 10-week program (school termly)

  • JUNIOR ACADEMY:
    Gym: Tuesdays @ 4:30PM - 5:15PM
    Gym: Thursdays @ 4:30PM - 5:15PM
    On court: Mondays @ 4:30PM - 5:30PM
    On court: Tuesdays @ 5:00PM - 6:00PM

    EMERGING ACADEMY:
    Gym: Tuesdays @ 5:15PM - 6:00PM
    Gym: Thursdays @ 5:15PM - 6:00PM
    Gym/ Recovery: Saturdays @ 12:00PM - 1:00PM
    On court: Mondays @ 5:30PM - 6:30PM
    On court: Tuesdays @ 6:00PM - 7:00PM
    On court: Thursdays @ 4:15PM - 5:15PM

  • Within our academy for BOTH age groups, we offer:

    JUNIOR ACADEMY:

    • Athletic development: $50/ weekly

    • Athletic development + on court skill development: $75/ weekly

    EMERGING ACADEMY:

    • Athletic development: $75/ weekly

    • Athletic development + on court skill development: $110/ weekly

1:1 program

  • 7-17 year olds.

  • Our 1:1 Personalised Program is designed to meet the unique needs, goals, and sport-specific demands of each athlete. Whether you're building strength, improving speed, recovering from injury, or preparing for competition, we build a program that adapts as you do.

    You’ll work closely with a coach who tracks your progress, carefully designs your progressions using evidence based methods and ensures every session moves you closer to unlocking performance.

  • 10-week program.

  • Session times will be dependent on your availability and how many you would ideally like per week.

  • $85/ session

online program

  • 10 years and above.

  • Our Online Program is built for athletes who want high-level coaching and structure — no matter where they train. Delivered through the Train Heroic app, you'll receive fully individualised sessions based on your goals, equipment access, and sport demands.

    Whether you're training from a gym, at home, or on the road, Cap Strong provides expert programming, movement demos, and coach support to keep you progressing. It's individualised programming, made flexible.

  • 10-week program.

  • The beauty of an online program is it is completely on your terms of when you want to train + how many sessions you would like.

    We recommend 2-3 sessions for optimal results.

  • $45/ weekly

DOWNLOAD PDF

OUR PILLARS

We train through three core pillars: Athletic Development, Recovery & Mindfulness, and Education. We don’t just chase performance — we develop athletes who move well, recover well, and think for themselves. This approach creates strong, balanced, and self-led athletes who are prepared for both sport and life.

  • We help athletes get stronger, faster and more powerful. Our training builds the foundation they need to move well and perform at their best.

    Within our athletic development, we train:
    - strength
    - power
    - speed
    - agility
    - conditioning

  • We teach athletes how to slow down, breathe and listen to their bodies. Learning to recover, regulate, and reset is key to staying healthy and performing long-term.

    Recovery & mindfulness techniques we implement:
    - cold exposure
    - mobility
    - compression (Normatec)
    - breathwork
    - journaling

  • We provide athletes with termly workshops including:
    - nutrition
    - journaling
    - breathwork workshop
    - breathwork program

  • athletic development.

  • education.

  • mindfulness.

  • recovery.

  • community.

  • expert coaching.