Fitness Consultation & Athlete Combine

College and pro scouts rely on the combine to see exactly what an athlete can do. Now your child gets the same experience. The FiveFifth Fitness Consultation & Athlete Combine gives you a complete, honest picture of where your athlete stands today and a clear roadmap for where they can go.

It starts with a consultation. Michone sits down with you and your athlete to discuss their sport, position, goals, training history, schedule, and any past injuries or concerns. This conversation helps us understand what matters most to your athlete and what to focus on during testing.

Next, we schedule an in-person combine session. Your athlete is put through a series of performance tests measuring speed, acceleration, agility, change of direction, strength, power, stamina, balance, coordination, and flexibility. Every test is age-appropriate, professionally coached, and designed to be challenging, fun, and confidence-building.

After the combine, your athlete receives a full athlete worksheet, a personal performance profile that includes their baseline numbers for every test, a breakdown of their strengths and the areas with the most room for growth, recommended training focuses and drills, and a roadmap they can follow and retest against over time.

The worksheet is built to last. Athletes can use it for years, returning to test again each season and see their progress in real numbers. It’s a powerful tool for motivation, goal setting, and showing coaches exactly how hard an athlete has worked.

The more you know, the more you can control and work on. Instead of guessing what to improve, your athlete trains with purpose, focusing on the things that will make the biggest difference on game day. It’s the beginning of success, on and off the field.

Here are the standard combine drills, grouped by what they measure, plus youth-friendly notes so you can use them in your FiveFifth Athlete Combine.

Combine examples:

Speed

• 40-Yard Dash: The classic sprint test. Measures straight-line top speed. For younger kids, a 20- or 30-yard dash works well.

• 10-Yard Split: Timed within the 40. Measures acceleration and first-step explosiveness, which matters most in nearly every sport.

• Flying 20: Athlete gets a running start, and only the last 20 yards are timed. Measures pure top-end speed.

Agility & Change of Direction

• Pro Agility Shuttle (5-10-5): Athlete sprints 5 yards, back 10, then 5 more. Measures lateral quickness and cutting ability.

• 3-Cone Drill (L-Drill): Three cones in an L shape. Measures agility, body control, and bending around corners.

• T-Test: Forward sprint, shuffle left, shuffle right, backpedal. Great for soccer and basketball since it combines all movement directions.

• 60-Yard Shuttle: Sprints of 5, 10, and 15 yards and back. Measures agility plus short-burst endurance.

Power & Explosiveness

• Vertical Jump: Standing jump for height. Measures lower-body explosive power.

• Broad Jump (Standing Long Jump): Jump forward from a standstill. Measures horizontal power, which ties closely to sprint speed.

• Medicine Ball Throw: Seated chest pass or overhead throw for distance. Measures upper-body and core power.

Strength

• Bench Press Reps (225 lbs at the NFL level): Not appropriate for youth. Swap in max push-ups in 60 seconds or until form breaks.

• Pull-Ups or Flexed-Arm Hang: Measures upper-body pulling strength.

• Plank Hold: Measures core strength and stability.

• Wall Sit: Measures lower-body muscular endurance.

Stamina & Conditioning

• Beep Test (PACER Test): Back-and-forth 20-meter runs that get faster with each level. The gold standard for youth endurance testing.

• Yo-Yo Intermittent Recovery Test: Similar to the beep test with short rest breaks. Popular in soccer because it mimics game demands.

• Mile Run or 300-Yard Shuttle: Simple timed endurance tests.

Balance, Coordination & Flexibility

• Sit-and-Reach: Measures hamstring and lower-back flexibility.

• Single-Leg Balance: Timed hold on each leg, eyes open and closed. Flags imbalances that can lead to injury.

• Reaction Drill: Athlete reacts to a coach’s signal, ball drop, or light. Measures reaction time.

Athletic Nutrition Consultation

Training builds the engine. Nutrition fuels it. Many young athletes put in hours of practice but show up to games running on empty, recover slowly, or struggle with energy late in the season. The Athletic Nutrition Consultation fixes that by giving your family a clear, personalized plan built for your athlete’s body, sport, and schedule.

During the consultation, Michone gets to know your athlete: their age, sport, position, training load, game schedule, current eating habits, food preferences, and any dietary needs or restrictions. He also looks at the realities of your household, like busy weeknights, early tournaments, and picky eaters, so the plan actually works in real life.

From there, your athlete receives a full athletic nutrition report that includes personalized macro targets for protein, carbohydrates, and fats based on their activity level and goals; dietary guidance tailored to their needs, including hydration; the best recipe options for pre-game snacks that provide steady energy without weighing them down; post-game recovery snacks that help muscles rebuild and get them ready for the next practice; and weekly meal ideas the whole family can enjoy, with simple recipes that are quick to prepare and easy to repeat.

This isn’t a generic diet sheet. It comes from a CIA-trained chef with more than 20 years in culinary and nutrition, who has cooked for professional athletes at ESPN and built meal plans for athletes from youth to pro. The goal is to teach your athlete how to eat like an athlete, building habits that support performance, focus, growth, and recovery for years to come.

12-Week Youth Speed & Agility Program
Get faster. Move sharper. Play with confidence.

Speed changes the game, and it can be taught. The FiveFifth 12-Week Youth Speed & Agility Program is built for young athletes who want to be first to the ball, quicker off the line, and harder to keep up with, no matter what sport they play.

Led by ISSA-certified trainer Michone Arrington, a former multi-sport athlete and professional dancer who has trained athletes from youth to pro, this program teaches kids how to move, not just how to run. Every session is high-energy, age-appropriate, and designed to keep athletes engaged and loving their sport.

How the 12 Weeks Work

Weeks 1–4: Foundation. We build the base: running mechanics, posture, arm action, foot strike, balance, and body control. Athletes learn to move efficiently so every step counts.

Weeks 5–8: Acceleration & Agility. We sharpen first-step quickness, starts, change of direction, deceleration, and footwork through ladder work, cone drills, and reaction training.

Weeks 9–12: Game Speed. We put it all together with sport-specific movement, reactive drills, competitive challenges, and top-speed work, so the speed shows up where it matters: in games.

What Athletes Gain
Faster sprint times and a more explosive first step, quicker and safer cuts and changes of direction, better coordination, balance, and body awareness, improved injury resilience through proper mechanics, and real confidence on and off the field.

Progress You Can See
Athletes are tested at the start and end of the program so parents and players can see measurable improvement. Every athlete leaves with a clear picture of how far they’ve come.

Who It’s For
Youth athletes in soccer, football, basketball, baseball, track, and beyond, at any experience level. Whether your athlete is just starting out or chasing the next level, the program meets them where they are.

More Than Training
At FiveFifth, we’re not just coaches. We’re lifelong fans. With 30+ athletes trained and 16 letters of recommendation from families, our goal is simple: help kids get better, build confidence, and fall deeper in love with the game.

Ask about FiveFifth Nutrition & Wellness, with meal plans and pre/post-game fuel built from 20+ years of experience feeding collegiate and pro athletes.