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At Rise Up, our mission is to inspire and empower young female athletes through a dynamic strength, conditioning, and injury prevention programming that enhances sport performance and overall well-being.
Founded and designed by a female athlete with a background in collegiate and professional sports, our program is designed to build strength, agility, and general fitness to help improve performance in sport. We are dedicated to helping young female athletes develop confidence, master proper movement patterns, and achieve peak performance while minimizing the risk of injury.
Our asynchronous platform offers flexible access to research-based programming, movement video libraries, injury prevention protocols and resources, and more. At Rise Up, we are committed to guiding female athletes as they elevate their athletic skills and embrace their full potential, including pursuing play at the collegiate and professional levels.
Mission
I’m a former youth, Division 1 and professional athlete passionate about helping the next generation of female athletes rise to their full potential. I believe effective strength and conditioning programming is crucial not only for achieving success in sport but also for fostering long-term athletic development, building confidence, developing strong character and enhancing overall well-being. I hold a degree in education and several coaching and training certifications, am a mom of three, and have over 15 years of experience teaching, training, and coaching kids!
About the Founder
About the Founder
Our performance programs are designed to meet the unique needs of female athletes. Our bodies are designed differently than the boys and require an intentional approach to performance training that best develops and enhances athleticism, helps prevent injuries, and builds healthy training habits.
Programs
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Testimonials
At Rise Up, our mission is to empower young female athletes with a comprehensive online performance program that enhances their performance, builds confidence, and reduces injury risk. We are dedicated to providing flexible, evidence-based training that supports their athletic development and well-being, helping them reach their full potential both on and off the field.
Rise Up Squad
Age Bands
FOUNDATIONS
Ages 6-9 Years Old
The focus of the Fundamentals Program is on developing fundamental movement skills, coordination, motor skills, agility, and balance, as well as a love for exercise and building healthy training habits. Programming emphasizes general movement patterns like jumping, landing, sprinting, and changing directions. There is also early introduction of Prehab exercises designed to build a strong base for injury prevention. While all movements are available in our video library, parent participation and oversight of program execution is strongly encouraged for this age group.
CORNERSTONE
Ages 10-13 Years Old
Athletes are ready at this stage to acquire cornerstone movement and sport skills necessary to enhance their sport performance. This is the stage athletes learn how to train. This phase of our programming incorporates resistance training with body or lighter weights, emphasizing proper technique, and progressive challenges to support physical development while minimizing injury risk. Movements from the Foundations stage will continue to be built upon and addressed in a more advanced fashion. This stage is also a key time to address changes in flexibility and balance, and mobility work becomes more pronounced in the programming.
ADVANCED
Ages 14-17 Years Old
Athletes in this range are developing more advanced strength, speed, agility, and explosiveness. Our programming includes more structured resistance training, advanced plyometrics, and higher-intensity workouts to enhance performance and prepare for competitive levels. We maintain a strong emphasis on exercises intended to support injury prevention and recovery which is crucial as athletes approach peak physical development and pursue collegiate and/or professional athletics.