Adult Small Group Personal Training
1049 Taft Street
Rockville, MD
Sports Performance Training
409 N Stonestreet Ave (Unit A)
Rockville, MD 20850
Contact Us:
301-679-1581
Info@prepareforperformance.com
Adult Small Group Personal Training
1049 Taft Street
Rockville, MD
Sports Performance Training
409 N Stonestreet Ave (Unit A)
Rockville, MD 20850
Contact Us:
301-679-1581
Info@prepareforperformance.com
Whether you’re a parent looking for the best training environment for your athlete, an adult ready to get stronger and healthier, or someone trying to understand how our programs work, this FAQ page will walk you through everything you need to know.
From how to schedule your first call or trial, to what our training sessions look like, to how we personalize the experience for every individual — this page is designed to help you feel informed, confident, and supported as you get started with Prepare For Performance in Rockville, MD.
All sports performance training at Prepare for Performance takes place at 409 N. Stonestreet Avenue, Rockville, MD 20850.
Families can park directly in front of the building, along the street, or in the parking lot across the street.
At Prepare For Performance, we believe athletes can safely begin structured training as young as 10 years old or in 6th grade (no exceptions), provided the program matches their stage of development.
At this age, training is not about heavy lifting. It’s about:
• Learning how to move with control and confidence
• Building coordination, balance, and body awareness
• Developing good habits that set the foundation for future performance
• Introducing age-appropriate strength and speed work in a safe, supportive way
As athletes mature, we gradually progress their training based on readiness—not age alone. Our goal is to help them develop long-term athleticism, stay healthy, and build the skills they need to perform at a high level.
No. At Prepare for Performance in Rockville, we welcome athletes ages 10 and up, including beginners, recreational players, and competitive athletes. Your child does not need to be on a team to participate.
Our sports performance training helps young athletes build strength, speed, coordination, and confidence. We adapt training to their experience, goals, and stage of development, helping them build a foundation and progress from their starting point.
Whether your child wants to prepare for a sport, improve their athleticism, or feel more confident being active, we’re here to help.
Safety is non-negotiable at Prepare For Performance. Every athlete starts with systems designed to keep them healthy, confident, and progressing at the right pace. We do this by:
• Beginning with a full evaluation to understand movement quality, training history, and readiness
• Starting all new athletes in a ramp-up program that teaches technique, expectations, and foundational skills
• Adjusting the ramp-up based on previous experience so each athlete enters training at an appropriate level
• Using age-appropriate progressions focused on mechanics—not heavy loads
• Coaching in small groups so every rep is monitored and corrected
• Teaching warm-up habits, recovery, and injury-prevention fundamentals
Our coaches are experts in youth athletic development and know how to meet athletes where they are—physically, mentally, and emotionally—to keep training safe, effective, and long-term focused.
Yes — and they absolutely should. In-season training is one of the most important pieces of long-term athletic development.
At Prepare For Performance, we design in-season sessions to support an athlete’s practice and game schedule, rather than competing with it. Training focuses on:
• Maintaining (and often improving) strength, power, and speed
• Keeping the body resilient through the demands of competition
• Addressing imbalances or fatigue that build up during the season
• Using smart, consistent training doses instead of high-volume work
Many athletes — especially those with a lower training age — actually get stronger and faster during the season because they’re finally getting structured, targeted training that their practices alone don’t provide.
In-season development isn’t optional. It’s how athletes stay healthy, perform better, and avoid falling behind.
Yes! At Prepare for Performance in Rockville, we encourage athletes to continue training during their competitive seasons, including those who play multiple sports.
In-season training helps athletes maintain the strength, speed, and power they developed during the offseason while providing opportunities to keep improving. We adjust programming based on their season and training experience.
We recommend at least one session per week during the season, ideally two when their schedule allows. Let our coaches know about your athlete’s practices and games so we can consider their overall workload.
Every athlete session at Prepare For Performance follows a structured, purposeful flow:
• Warm-Up — Movement prep, activation, and mobility based on the day’s focus
• Speed / Power Development — Sprints, jumps, or med ball work to build explosiveness
• Strength Training — Age-appropriate progressions tailored to the athlete’s plan
• Accessory Work — Targeted exercises to build balance, stability, and durability
• Conditioning — Sport-appropriate conditioning to support overall performance
• Cool-Down / Mobility — Recovery work to improve movement quality and reduce soreness
Every component is tailored to the athlete’s training plan and adjusted in real time by their coach to match their readiness, season, and development.
At Prepare For Performance, we use our own speed and power development system built specifically for youth athletes. Our approach includes:
• Sprint Technique + Acceleration Work — Teaching posture, mechanics, rhythm, and force application
• Video Feedback — Helping athletes see what they’re doing so corrections make sense
• Plyometrics + Med Ball Work — Building reactive strength, power, and explosiveness
• Change-of-Direction Training — Improving deceleration, cutting mechanics, and game-speed movement
• Strength + Stiffness Development — Creating the force and elastic qualities needed to run faster
• Arena Gear Timing System — Measuring sprint speed, splits, and acceleration
• Performance Testing — Tracking lower-body explosiveness, speed improvements, and overall athletic development
Our system is measurable, repeatable, and built around long-term athletic development. Every athlete gets faster, more explosive, and more confident through consistent, targeted training.
Most athletes train 2–3 days per week. Frequency is guided by age, sport demands, and time of year.
Training sessions are 60 minutes.
Yes, all of our athletes train together.
At Prepare for Performance in Rockville, we organize our youth training groups by age and school grade:
Grades 4–7, starting at age 10.
Grades 8–12.
Within each group, we adapt training to each athlete’s experience, goals, and stage of development. Athletes can train alongside peers without being expected to lift the same weight or perform every exercise at the same difficulty.
This gives athletes a supportive group environment while allowing them to progress from their own starting point.
Team practices and private sport lessons focus on skills and strategies—such as passing, shooting, hitting, or positioning. Sports performance training develops the physical abilities athletes use to put those skills into action.
At Prepare for Performance in Rockville, we help athletes build strength, speed, power, coordination, and movement control. That includes learning how to accelerate, change direction, jump, and land with better technique.
Our training complements your child’s practices and lessons. We consider their sport, goals, and season to help them become more capable and confident athletes.
At Prepare for Performance in Rockville, we focus on developing athleticism that carries across sports. Our programs combine speed training, change of direction and agility, plyometrics or jump training, and age-appropriate strength training.
We build a structured program each month and modify exercises and difficulty based on each athlete’s experience. We also consider whether they’re in their off-season, preseason, or competitive season when adjusting their training.
The goal is to help your child become a stronger, faster, more coordinated athlete with a foundation they can use in their sport.
Both options at Prepare for Performance in Rockville help athletes develop strength, speed, agility, and overall athleticism.
Small-group sports performance training is a good fit for athletes who enjoy training alongside peers in our scheduled groups. Athletes follow a structured program, with exercises and difficulty adjusted to their experience.
Semi-private training offers a smaller setting of 2–4 athletes and a more individualized approach. Families often choose it when their athlete wants to train exclusively with friends or needs a specific training time. Scheduling depends on coach availability.
Pricing differs between the two options. During your consultation, we’ll discuss your athlete’s needs, preferred training environment, and schedule to help you choose the right fit.
At Prepare for Performance in Rockville, we measure sprint times and jump performance every month to track your athlete’s progress. These assessments help you see how their speed and jumping ability change over time.
Parents can request a progress report to see their athlete’s results. Our goal is to help athletes understand their progress, build confidence, and stay motivated as they develop their athleticism.
At Prepare for Performance in Rockville, we recommend training at least once a week during the season, ideally twice when your athlete’s schedule allows. This helps athletes continue developing their strength, speed, and athleticism alongside team practices and games.
During the offseason, we recommend 3–4 sessions per week to give athletes more consistent time to build strength, work on speed, and improve their jumping and change-of-direction skills.
We adjust our programming based on whether your athlete is in their offseason, preseason, or competitive season, along with their training experience.
At Prepare for Performance in Rockville, we require clearance from your athlete’s doctor or physical therapist before they begin or resume training following an injury.
Once cleared, we modify training based on their provider’s recommendations and work with that provider to support a gradual return to sports. We help athletes rebuild the strength, movement skills, and conditioning needed for the demands of their sport.
Our goal is to support a well-paced return, giving your athlete time to prepare rather than rushing back into competition.
Sports performance training at Prepare for Performance in Rockville is month-to-month, with no long-term commitment. We also offer a summer plan during the summer months.
To cancel, please notify us at least 14 days before your next billing cycle. If we receive notice less than 14 days before that date, you will be charged for the next billing cycle before your cancellation takes effect.
We do not offer membership pauses for athletes.
Every athlete at Prepare for Performance in Rockville starts with a 7-day trial. Before their first workout, we learn about their goals and training experience through a phone consultation or a conversation before the session.
We use that information to adjust the workout to their needs and experience, helping them get comfortable with the training as they get started.
Your athlete should wear athletic clothing and sneakers and bring a water bottle.
All trainers at Prepare for Performance in Rockville are certified and experienced in working with athletes. Our coaches guide athletes through each session, provide feedback on technique, and adjust exercises to match their experience and abilities.
Our trainers also continue their education through live courses to strengthen their coaching skills and expand their knowledge of athletic development. This ongoing learning helps us support your athlete with thoughtful programming and clear instruction.
They’re welcome at Prepare for Performance in Rockville—no previous strength training experience is needed.
During their first sessions, our coaches take time to talk with your athlete, help them connect with others in the group, and make training fun. We tailor exercises to their experience so they can learn at a manageable pace and see early success.
With plenty of encouragement along the way, we help young athletes feel included, build confidence, and become comfortable trying something new.
Families reserve and cancel sports performance sessions through the Prepare for Performance app.
All sessions included in your athlete’s plan must be used within the current billing period.
Unused sessions do not roll over into the next billing period, so we encourage families to plan ahead around practices, games, and school commitments.
The evaluation is your entry point into our program. It’s where we assess your movement quality, performance baseline, and training goals to design a plan that’s fully customized for you.
Your evaluation may include:
Movement screening (mobility, stability, joint control)
Jump testing using VALD timing gates and video analysis
Speed Analysis with speed gates
Strength and power assessments (bodyweight, isometric, or loaded depending on age/level)
Sport-specific drills and metrics
Discussion of injury history and personal goals
This process ensures you get a safe, effective, and individualized training experience from day one. Schedule your 7-day trial today!
At Prepare For Performance, great coaching starts with understanding the athlete. That’s why every athlete begins with an assessment. It allows us to:
• See how they move — strengths, weaknesses, and movement habits
• Build a training plan that supports their sport and their season
• Establish a performance baseline so progress is measurable
• Identify potential red flags before they lead to injury
• Make sure training matches their age, development, and goals
Skipping this step would mean guessing — and we don’t guess with an athlete’s performance or long-term development.
Re-assessments are a consistent part of an athlete’s training at Prepare For Performance. Most athletes are re-tested every 4–6 weeks so we can measure progress, identify new areas to prioritize, and adjust their program as they develop.
In-season athletes may receive additional check-ins based on performance demands, while long-term athletes follow this regular 4–6 week cycle to ensure they continue moving forward throughout the year.
Yes. We work with professional athletes across multiple sports and build customized programs for both the off-season and in-season phases.
Off-season training focuses on development — strength, speed, power, and durability.
In-season training focuses on maintenance, recovery, and keeping performance sharp without adding unnecessary fatigue.
Every plan is built around your schedule, demands, and goals so you can perform at your highest level year-round.
Absolutely. Every professional athlete at Prepare For Performance receives a fully customized program built around:
• Sport, position, and where they are in the season
• Injury history, movement patterns, and performance needs
• Travel, team schedule, and weekly workload
• Speed and power testing, strength assessments, and ongoing feedback
Our goal is to provide true pro-level support — the kind that keeps athletes healthy, explosive, and performing at their peak all year long.
We talk with you 1:1 to learn about your goals, injuries, history, etc.
We can then set up a 2-week free trial for you to experience our coaching and training environment.
From there, you sign up for sessions in our app as your schedule allows, ideally 2-3 times per week.
The coach will take it from there. You show up, and we’ll take care of the rest.
We’ll guide you through your workout, take notes in your profile for your next visit, and support you every step of the way.
We change a programming on a monthly basis. Within the week will be a different workout to keep it varied, but you’ll repeat the workouts a few times in the month so that we can practice good repetitions and track progress. If it’s always different, we can’t track improvement. Clients find it’s a good mix of variety, yet certainty of what to expect over time.
60 minutes.
In and out within the hour, you can get on to the rest of your day or home for dinner.
Our average client comes 2-3 days weekly and sees great results.
This also applies to our athletes and adults
That is how we deliver our workouts. Just like the name says, it’s personal training, but in a small group. We design the program, and our coach will modify or change the workouts based on your individual needs and goals. You’ll just be sharing the coach with about 6-8 other people who are also in your session.
Learn More about our program here!
Both options at Prepare for Performance in Rockville give you structured training, coaching, and support. The best fit depends on how you prefer to train and how much individual attention you want.
One-on-one personal training gives you your coach’s full attention throughout the session. It’s a good option if you prefer a private coaching experience or want more time devoted to your specific goals, technique, and exercise adjustments.
Small-group personal training combines personalized coaching with the encouragement of training alongside others. Sessions last 60 minutes, with a maximum of eight clients per coach. Your coach adapts exercises to your goals, experience, and needs while guiding you through strength, conditioning, and mobility work.
If you’re unsure, start with a consultation. We’ll talk through your goals, experience, and preferences and help you choose the right starting point.
No, you don’t need to get in shape before joining Prepare for Performance in Rockville. We welcome beginners and people returning to exercise after time away.
Your coach will show you how to perform each exercise, help you choose an appropriate weight, and adjust movements to your experience and needs. You won’t be expected to keep up with someone else’s pace or lift the same weight as another member.
We start with what you can do today and build from there. Every session includes coaching, so you can ask questions, practice your technique, and grow more confident as you get stronger.
Yes, you’ll receive personal coaching at every session. At Prepare for Performance in Rockville, our small-group sessions have a maximum of eight clients per coach, giving your coach time to guide your technique, adjust exercises, and track your progress.
You’ll follow a structured program, with movements, weights, and difficulty adapted to your goals, experience, and individual needs. You may train alongside someone doing a similar exercise, but you won’t be expected to use the same weight or work at the same level.
Your coach helps you understand what to do and when you’re ready to progress. You get the encouragement of a group while receiving guidance that fits you.
Coaching is included in your training membership at Prepare for Performance. You don’t need to purchase a separate gym membership or pay an additional facility fee for your booked training sessions.
Your membership includes the coaching, equipment, and training space needed for those sessions. Every workout is guided by a coach who helps you with technique, exercise adjustments, and progress.
We operate through scheduled, coached sessions rather than open gym access. Simply reserve your sessions through our member app and arrive ready to train.
CrossFit did an excellent job at popularizing strength training, kettlebells, and barbells. We certainly use those modalities. However, we don’t do a workout of the day where everyone does the same thing. We personalize each routine to the individual. Will you see similar equipment? Sure. But it’s not the equipment that makes PFP special, it’s the coaching, accountability, and community.
That’s our specialty. If you were perfectly fit and knew what to do you wouldn’t need to come here. We modify each person’s routine based on their goals and injuries. This applies to both our adults members and athletes. We will modify the workout to you even if you have an injury.
Yes, yes you do. Every single visit is with a coach that way we can tell you what to do, make sure you’re doing it right, and be there to support you.
If you’re looking to learn more about our team, CLICK HERE.
We have a range of memberships that bill every 28 days. Our memberships range based on how many monthly sessions you want to use and how long you commit to. Once we know your goals and schedule, we can recommend a membership.
We have sessions every day, with multiple coaches running sessions all day long. We start at 6:00 am and go until 7:30 pm during the week, with sessions all throughout the day. We also have times on Saturday Mornings.
After your 14-day trial at Prepare for Performance, you can stop or continue with a month-to-month membership. There’s no long-term commitment.
If you continue and later decide to cancel, give us at least 14 days’ notice before your next billing date. With less than 14 days’ notice, you’ll be billed for the next membership period.
You can also pause your membership for up to 30 days. Talk with our team to arrange a pause or cancellation.
I mean, we have equipment and such, but other than that…no…not really. We don’t offer open access where you can come and go as you please. We require all our clients to schedule their workouts on our app, that way all of their workouts are with a coach so they can be fully supported at each and every visit.
The majority of our clients are 40+, yes. We find that we attract clients who are intimidated by the typical gym. They need coaching, they need support. That’s not to say we don’t have younger clients who also have those needs, but our niche is definitely fitness over 40.
Yes, we have a nutrition coach on staff.
Both adult small-group personal training and adult one-on-one personal training take place at 1049 Taft Street, Rockville, MD 20850.
Park directly in front of the building and enter through the door marked 1049.
To start working with us at Prepare for Performance, you’ll need to set up a phone consultation so we can learn more about you and your goals. Then we will set up a 2-week VIP Pass!
Before any training begins at Prepare for Performance, we start with a phone consultation to get to know you. We discuss your goals, injury and health history, previous training experience, and what you’re looking for in a coaching program.
Based on that conversation, we determine whether an in-person consultation would be the best next step or whether you’re ready to try small-group personal training.
This helps us recommend a starting point that fits your needs and gives you an opportunity to ask questions before your first session.
Try our program at Prepare for Performance for 28 days. If, after those 28 days, you don’t like the program or don’t wish to continue, you can cancel and receive a full refund for your 28-day program.
We want you to have the opportunity to experience our coaching, training, and community and decide whether PFP is the right fit for you.
Our facility is built specifically for athletic performance and includes:
• Power racks and platforms for strength and explosive training
• VALD ForceDecks to measure lower-body power, asymmetries, and force production
• Arena Gear timing system for sprint speed and split testing
• Sleds, turf lanes, and acceleration space for speed and power development
• Dumbbells, kettlebells, specialty bars, and bands for complete strength training
• Plyometric boxes, hurdles, and agility tools for jump, reactive, and change-of-direction work
Everything in our space is designed to give athletes a focused, high-performance environment where they can train safely and develop at a high level.
Once we receive your form, our team will reach out to schedule a time that works best for you and outline the next steps so your athlete can get started right away.
Yes. We support both athletes and adults with foundational strategies that improve training results and overall health. This includes:
• Basic nutrition guidance to support energy, performance, and body composition
• Simple supplement recommendations when appropriate
• Built-in recovery strategies such as cooldowns, mobility, and breathing work to improve recovery and reduce soreness
For anyone needing more advanced, medical, or specialized nutrition support, we connect you with trusted professionals to ensure you’re getting the right level of care.
We ask for 24 hours’ notice if you need to cancel or reschedule a session. Missed sessions without notice may be deducted from your plan.
We understand life happens — clear communication helps us stay flexible and ensure your athlete, or you, stays on track.
We also offer training Monday through Saturday, giving you plenty of options to get your sessions in each week.
Most athletes and adults begin noticing meaningful changes within 4–6 weeks. Early improvements typically show up in energy, strength, movement quality, and overall confidence in the gym or on the field.
From there, progress continues to build with consistency, structured programming, and quality coaching. The longer you stay committed, the more noticeable and lasting the results become.
While results vary from person to person, most athletes and adults experience noticeable improvements in several key areas, including:
• Strength, speed, and overall athleticism
• Better posture, coordination, and joint stability
• Improved body composition from smarter training and better habits
• Lower injury risk thanks to better movement quality and consistent training
• More confidence — whether that’s performing in sport or showing up stronger in everyday life
Our programs are designed to create long-term, sustainable progress. The more consistent you are, the greater the results.
Yes. We offer remote coaching for both athletes and adults who can’t train with us in person. Our virtual training includes:
• Customized training programs built around your goals, equipment, and schedule
• Video demonstrations and exercise tracking so you always know what to do
• Direct coach messaging and feedback to keep you accountable and progressing
• Optional virtual consults to review technique, update your plan, or answer questions
Whether you’re out of state, traveling, or just need a flexible option, you can train with PFP from anywhere.
