The Female Athlete Knee 6-Week Strength Program

This 6-week program is designed to teach female athletes the fundamentals of strength training and plyometric movement while improving overall performance. Female athletes ages 13–18 represent a higher-risk population for knee injuries, making proper lifting mechanics, landing strategies, and progressive plyometric training essential for long-term athletic development, confidence, and success on the field or court.

Who this is for

• Female athletes ages 13-18 yo (high school level)

• Athletes returning to sport after knee rehabilitation who need guided strength and plyometric progressions

• Athletes looking to improve strength, landing mechanics, and movement efficiency for sport

Program goals

1. Teach proper strength training fundamentals by developing sound lifting mechanics, progressive loading strategies, and confidence with barbell, dumbbell, and bodyweight exercises.

2. Build efficient jumping, landing, and deceleration mechanics through progressive plyometric training that emphasizes body control, symmetry, and movement quality.

3. Prepare athletes for sport demands by improving lower-body strength, power, and neuromuscular control.

What’s included

• 2 sessions per week (60–75 minutes each) focused on lower-body strength training and progressive plyometric development

• Pre-program assessment to establish baseline strength, power, and movement quality (assessed on Saturday, May 9th or by appointment that same week)

• Post-program re-assessment to measure progress and performance changes at the end of 6 weeks (assessed on Saturday, June 20th or by appointment that same week)

This program will be led by Dr. Kassidy Davis PT, DPT and Dr. Ben Hartley PT, DPT, both Doctors of Physical Therapy with extensive experience working with adolescent and high school athletes. The total cost is $110 for the full 6-week program and is held at Grind Fitness, Frankenmuth — sign up below to secure your spot.