Sports Strength and Conditioning Training in Alexandria VA
At Up Next Baseball, we offer comprehensive sports strength and conditioning training in Alexandria VA that empowers athletes of all levels to improve performance, reduce injury risk, and build long-term athleticism. Each session is an hour long with a capacity of 6 athletes. Whether you’re a youth athlete aiming to gain an edge, or a seasoned competitor looking to maximize performance, our program is designed to meet your needs. Our strength training program is run by John “JD” Donnelly, Founder and Owner of JD Performance. Trusted by parents and athletes across Northern Virginia, Maryland, and DC. Unlike generic gym classes, our program is tailored for explosive baseball movements or can be structured for any sport.
Strength Training for Youth Athletes in Alexandria — Built for Baseball Performance
Note: This booking form is for new sessions only. If you are scheduling an existing package, please visit our Manage Sessions page.
Why Strength and Conditioning Matters
Strength and conditioning training is essential for any athlete. At its core, it helps build muscular endurance, coordination, power, flexibility, and speed. It also significantly reduces the risk of injury by providing joints, ligaments, and tendons strong supporting muscles. These are the qualities that separate average players from great ones.
Our training isn’t just about lifting weights or running laps. We use a targeted, science-backed approach focused on improving performance specific to your sport and position. This includes an emphasis on functional mobility, so younger athletes can participate in our program without lifting heavy weights. For baseball players, that might mean explosive movements, shoulder stability, rotational strength, and hip mobility. For athletes in other sports, we tailor the workouts to their unique needs as well.
What Makes Our Alexandria VA Program Unique?
We take pride in offering personalized attention through small-group sessions (up to 6 athletes per group), allowing for individualized coaching while maintaining a competitive and motivating group dynamic. Our strength and conditioning coach, John Donnelly (JD), brings years of experience in youth development, biomechanics, and injury prevention strategies that work.
You won’t just get stronger — you’ll move better, recover faster, and gain the confidence that comes from feeling in control of your body. The best baseball-specific strength and conditioning training and youth athletic performance training in Alexandria VA.
Program Structure and Session Details
Each training session lasts one hour and follows a progressive model that builds over time. Athletes will experience a full-body training routine, including:
- Dynamic warm-ups and mobility drills
- Plyometric and explosive movements
- Strength-focused resistance training (bodyweight and weighted)
- Core stability and postural control
- Conditioning work tailored to sport-specific energy systems
- Cool-down and recovery strategies
Sessions are held at our Up Next facility in Alexandria, VA. All athletes must book at least 2 hours in advance, and cancellations must occur at least 2 hours prior to the session start time to avoid losing a credit.
Who This Program is For
This program is ideal for:
- Complete beginners looking to increase their overall athleticism
- Youth athletes preparing for their next sports season
- Baseball players looking to improve strength and speed
- Players returning from injury who need structured guidance
- Multi-sport athletes who want to improve their athletic base
- Anyone who wants to improve movement efficiency, strength, and endurance in a competitive, structured environment
Whether you’re a complete beginner athlete or a high school/college player working toward the next level, we have a plan that fits your goals.
Meet Coach John “JD” Donnelly
John “JD” Donnelly, our head strength and conditioning coach, brings almost a decade of experience in athletic performance and functional movement. His company, JD Performance, has partnered with us at Up Next to provide top-notch professional sports strength and conditioning training in Alexandria VA. His training philosophy is grounded in biomechanics, sports science, and a passion for helping young athletes grow into dominant competitors.
JD understands that no two athletes are alike, and he takes a hands-on approach to ensure each athlete is challenged while staying safe. His experience includes working with youth, high school, and college athletes across various sports. JD studied Kinesiology at James Madison University. He also obtained multiple professional certifications such as NASM-CPT, HKC, and DSPCC with more to come!
Questions about the program? Email JD directly at info@johndonnellyperformance.com.
Read more about JD Performance on their website
Why Parents and Athletes Trust Up Next Baseball
At Up Next Baseball, we’re more than just a facility — we’re a development center focused on long-term results. Parents choose us because our strength and conditioning sessions are structured, safe, and impactful. Athletes love the challenge and the results they feel both on and off the field.
With every rep, we’re building stronger, faster, more resilient athletes who are ready to perform at the next level.
FAQs About Our Strength & Conditioning Training in Alexandria, VA
Q: Who can attend these sessions?
A: Our strength and conditioning programs are designed for athletes of all levels—from youth players just starting out to high school and college athletes looking to take their performance to the next level.
Q: Do I need to bring any equipment?
A: We provide all the equipment needed for your session. Just bring a water bottle and wear athletic clothing. (We have a water fountain as well).
Q: Can I book private 1-on-1 sessions?
A: Sometimes. Our sessions are first come, first served so if no one else signs up for your slot, you will be 1-on-1 (or even 2-on-1) reach out to info@johndonnellyperformance.com for more info.
Q: What kind of progress should I expect?
A: With consistent training, athletes will see improvements in strength, speed, agility, injury prevention, and overall performance within weeks.