Ages 8–18 · Basketball · Volleyball · Pickleball · Track & Field
Athletic Training Programs.
Every athlete develops differently. That's why we build age-specific, sport-specific programs — not cookie-cutter workouts. From foundational movement for younger athletes to advanced performance training for high schoolers, every session has a purpose.
Our Approach
Train the athlete, not just the sport.
Our training philosophy is built on progressive athletic development. We don't throw 10-year-olds into the same program as 16-year-olds. Each age group has a structured curriculum designed around where athletes are physically, mentally, and developmentally.
Every program is led by certified coaches with sport-specific expertise in basketball, volleyball, pickleball, and track & field — with credentials including CSCS, PPR, PCI, and CPR/First Aid.
Master fundamental movement patterns before adding load or complexity.
Systematically increase difficulty as athletes develop strength and skill.
Every drill translates directly to game situations and on-court performance.
Build athletes who peak at the right time — not burned out by 15.
Athletic Training
Director of Performance & Training
Daniel Frazee serves as the Director of Performance and Training, bringing over 8 years of experience in the strength and conditioning industry. He holds a Bachelor's degree in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS).
As a former collegiate track and field athlete, Daniel understands firsthand the dedication it takes to perform at a high level and uses that experience to help athletes and clients reach their full potential.
Passionate about developing stronger, faster, and more resilient athletes, Daniel combines education, experience, and real-world application to create effective training programs for individuals of all levels.
Outside of coaching, he enjoys spending time with his wife and kids outdoors, traveling, and going to the beach.
Certified Strength and Conditioning Specialist
Bachelor's degree in Exercise Science
Strength and conditioning industry
Former collegiate athlete
- Sport-specific programming — basketball, volleyball, pickleball
- Strength and conditioning — periodized for competition schedules
- Speed, agility and power — measurable performance gains
- Injury prevention and recovery — keeping athletes on the court
Daniel Frazee
Director of Performance and Training
CSCS · B.S. Exercise Science
8+ years in strength and conditioning. Former collegiate track and field athlete. Builds stronger, faster, and more resilient athletes at every level.
Age-Specific Programs
The right training at the right time.
We're starting with two core tracks — Prep and Academy — built for where athletes are developmentally.
Focus: Building strength foundations, speed development, and sport-specific skills
This is the critical development window. Athletes are growing rapidly, and we channel that growth into functional strength, speed, and sport-specific skill. We introduce structured strength training with proper technique, ramp up conditioning, and start building the competitive mindset.
What They Train
- Bodyweight and light resistance movement mastery (squats, lunges, push-ups, planks)
- Introduction to weight training (goblet squats, DB press, rows)
- Linear and lateral speed development
- Plyometric foundations (box jumps, bounds, depth drops)
- Core strength and rotational power
- Sport-specific agility and reaction drills
- Conditioning for game endurance
Sample Session (60 min)
Outcome: Athletes build a real strength base, get faster, and start separating from the competition.
Focus: Elite strength and power development, position-specific varsity preparation, peak performance training, college-level readiness, recruiting preparation, and leadership development.
High school athletes train to perform at the varsity level now while preparing for the demands of college athletics. Programming emphasizes advanced strength and power development, position-specific training, periodized strength and conditioning, and high-level sport-specific work. Athletes are pushed with increased intensity and mental performance training while following smart programming designed to maximize results, prevent injury, and help them peak for their season and the next level.
What They Train
- Barbell strength training (squat, bench, deadlift, clean progressions)
- Explosive power development (Olympic lift variations, plyometrics)
- Advanced speed training (resisted sprints, acceleration mechanics)
- Position-specific skill and conditioning
- Injury prevention protocols (shoulder, knee, ankle)
- Mental performance and competitive mindset training
- Game-speed agility and decision-making drills
- Recovery education (sleep, nutrition, hydration)
Sample Session (60 min)
Outcome: Athletes are physically prepared for varsity competition and stand out at tryouts.
Sport-Specific Training
What we train by sport.
Every sport has unique demands. Our certified coaches design sessions around the specific skills, movements, and game situations your athlete faces.
Basketball Training
Crossovers, hesitations, between-the-legs, spin moves. Finishing at the rim with both hands — layups, floaters, euro steps. Contact finishing drills.
Form shooting progression, catch-and-shoot, off-the-dribble pull-ups, step-backs. Shot selection and game-speed reps.
Closeouts, lateral slides, drop steps, help-side rotations. 1-on-1 defensive live reps. Communication and positioning.
Read-and-react passing drills, pick-and-roll reads, transition decision making. Film study integration for older athletes.
Volleyball Training
Platform fundamentals, movement to the ball, serve receive formations. Reading the server and positioning. Overhead passing technique.
3-step and 4-step approach, arm swing mechanics, timing with setter. Hitting angles, line vs. cross, off-speed shots.
Footwork along the net, press technique, reading the hitter. Solo and double block coordination. Transition off the net.
Float serve and jump serve mechanics. Target serving, serving under pressure. Rotational strategy and position-specific responsibilities.
Pickleball Training
Cross-court and straight-ahead dinks, reset shots, drop shots from transition zone. Touch and feel development.
Forehand and backhand drives, speed-up attacks, counter-attacks. When to speed up vs. stay patient.
Deep serve placement, return of serve positioning, third-shot drop vs. drive decision making.
Stacking, switching, poaching. Communication with partner. Controlling the kitchen line. Point construction.
Track & Field Training
Start position, shin angles, arm action, acceleration patterning, and top-end mechanics. Build speed that transfers to every sport.
Lead/trail leg mechanics, rhythm, mobility, and sprint posture. Great for multi-sport athletes and developing track athletes.
Landing mechanics, elastic strength, bounds, hops, and jump progressions. Develop power safely and progressively.
Positioned around the athlete’s events and season plan — technical work + speed + strength support.
Training Pricing
Invest in your athlete.
All sessions are led by certified coaches with sport-specific programming for basketball, volleyball, pickleball, and track & field athletes.
Team Training
Up to 15 athletes · 90 min
- Sport-specific team conditioning
- Team drills & competition prep
- Strength & agility circuits
- Indoor court or outdoor turf
- Certified coach-led
1-on-1
1 athlete · 60 min
- Fully customized programming
- Injury prevention focus
- Nutrition guidance
- Training app access
- Progress assessments
Multi-Session Packages
Package pricing shown is per-session rate.
Every rep has a purpose.
Our training programs are designed to develop complete athletes — stronger, faster, smarter, and more resilient. Whether your athlete is just starting out or preparing for college, we have the right program.
All training at Hermann Fitness — 1300 Sarasota Center Blvd, Sarasota, FL 34240