Your teenager plays sport at a club and you're wondering what kind of strength and conditioning to choose? This guide is for parents of 12 to 18-year-olds and for young athletes. It covers what safe, useful coaching looks like, the options, prices in Gland and what makes the difference at Off-Field.
In short
- Choose the coach first: in Switzerland, the title “coach” or “personal trainer” is not protected. Ask about their training (sports science, a federal professional certificate, a recognised certification such as the CSCS).
- Good coaching starts with a test, teaches technique before load, and progresses slowly.
- Well-supervised, progressive strength training is considered safe and useful for teenagers: the idea that it stunts growth is a myth.
- The coach should see every rep: at Off-Field, 3 athletes per hour at most, with coaches who hold university degrees in sports science, from age 12.
- Often, 1 to 2 sessions a week on top of club training are enough to make progress.
- At Off-Field (Gland): full assessment 240 CHF, then 45 CHF a week (1 session), 75 CHF (2 sessions) or 112.50 CHF (unlimited), one-year commitment.
Physical preparation near Gland?
Chat on WhatsAppAlone, at the gym or with a coach: what are the options for a teen?
For a young person who is still growing, the best option is a qualified coach, in a small group or one-to-one:
| Option | Supervision | Suited to their age? | Price | Who it's for |
|---|---|---|---|---|
| Training alone with videos | None: nobody corrects their technique | Rarely: nothing is set for their age | Free or nearly free | Moving more at home |
| Gym without supervision | None, in a shared space that is often packed at peak times | Hardly: nobody sets the load | The price of a membership | An independent teen whose technique is already solid |
| Supervised small-group strength and conditioning | One coach for a few athletes | Yes, if the coach is qualified and follows their growth | Depends on the centre | The young club athlete who wants to progress |
| One-to-one coach | A coach for your child alone | Yes, if the coach is used to young people | Depends on the coach | A specific goal or a tricky schedule |
| At Off-Field (Gland) | Coaches with university degrees; 3 athletes per hour at most, or a coach for your child alone | Yes, from age 12: a test at the start, re-tests, a programme that follows their growth | 45 to 112.50 CHF a week, plus the assessment (240 CHF); one-to-one, 150 CHF a session | The young athlete who wants precise follow-up |
How do you choose good strength and conditioning for your teen?
Look at who coaches and how before you look at the place or the price:
- A qualified coach. The title of coach is not protected in Switzerland: ask about their degree and whether they often train teenagers.
- A test at the start, then re-tests. The coach measures before programming (mobility, strength, jumps, speed), explains the results to you and repeats the tests to show progress (read our guide to fitness assessments and performance testing).
- Technique before load. The basic movements (squatting, pushing, pulling, jumping, landing well) are learned light first; weight only goes up once the movement is clean, and slowly.
- Growth taken into account. Every teen grows at their own pace: the programme follows your child, not their year of birth, and adapts when they are growing fast.
- A truly small group. The coach should see every rep: ask how many young athletes they coach at once and whether each has their own programme.
- A programme that complements the club. The coach takes training, matches and school into account, and includes injury prevention work: landing, braking and changing direction well, and strengthening the legs and trunk.
Pain that lasts or keeps coming back? See a doctor or a physio first (for pain below the knee during a growth spurt, read our page on Osgood-Schlatter disease). After a violent impact, or with pain at night, fever or loss of strength: see a doctor first.
Does strength training stunt your child's growth?
No. Well-supervised, progressive strength training is considered safe and useful for children and teenagers: the idea that it “stunts growth” is a myth. To find out more: does strength training stunt children's and teenagers' growth?
Why choose Off-Field for your teen's strength and conditioning?
Because here, every step forward is measured and explained:
- Coaches with university degrees in sports science: Alexandre Maulavé (Master's, CSCS), Lionel Henry (Master's), Léo Payel (Bachelor's).
- 3 athletes per hour at most, each with their own individual programme: the coach follows every set.
- The technology of top-level sport: VALD ForceDecks force plates, VALD SmartSpeed timing gates, Output Sports sensors. The measurements are used to decide loads and priorities.
- Progress explained: a report within 24 to 48 hours with priorities, to read with your teen, re-tests every 6 to 12 weeks, and in the Off-Field app their programme and messaging with the coaches (reply within 24 working hours).
- Physios and coaches under one roof: if your teen reports pain in the app, their coach is alerted (and their physio, if they have one with us), and the physio passes instructions on to the coach.
- Private, very well-equipped studios, away from prying eyes: your teen trains in peace, far from big crowded gyms, without waiting for a machine.
- Rated 5.0 on Google, 130+ reviews: read what our patients and clients say.
How much does strength and conditioning for a teen cost at Off-Field (November 2026 prices)?
Everything starts with a full assessment, then your teen picks a weekly plan:
- Full 2-hour assessment: 240 CHF, compulsory before the first session.
- Hope: 45 CHF a week, 1 session a week.
- Performance: 75 CHF a week, 2 sessions a week, i.e. 37.50 CHF a session.
- Elite: 112.50 CHF a week, unlimited sessions.
One-year commitment, with 10% off if you pay for the year upfront (Performance: 3'900 CHF → 3'510 CHF). Re-tests are 20% off and your teen can switch plans depending on the season (details on our Physical preparation page, our name for strength and conditioning). One-to-one coaching, from age 12, costs 150 CHF a session, or 95 to 130 CHF on a subscription.
Basic health insurance (LAMal) never covers strength and conditioning or coaching; some supplementary plans cover part of it, depending on the contract: check yours, it's your insurer who decides.
Coaching Monday to Friday 7am – 8pm, Saturday 9am – 11am, in Gland (free parking, 8 minutes from Nyon by car: see our page on strength and conditioning near Nyon). The whole team speaks French and English.
Who Off-Field is for
- It's for you if your 12 to 18-year-old plays club sport and wants to progress with serious coaching.
- It's for you if you want premium follow-up: a qualified coach, a very small group, tests and clear explanations.
- It's not our model if you're only looking for the lowest price, or an open-access gym with no supervision.
- Before age 12, strength and conditioning is not yet our format: play and a variety of sports remain the best foundation (read why young athletes shouldn't only play their sport).
Physical preparation near Gland?
Off-Field Center — Route des Avouillons 17c (Box 26-27), Gland · Mon–Fri 7am – 8pm · Sat 9am – 11am
Frequently asked questions
At what age can my child start strength and conditioning?
At Off-Field, strength and conditioning and one-to-one coaching are open from age 12. Before that, play and a variety of sports remain the best foundation.
Is strength training dangerous for a teenager?
No, not when it is well supervised and progressive: it is considered safe and useful for teenagers, and the idea that it stunts growth is a myth. What to avoid is poor technique or a load that goes up too fast.
How many sessions a week does a young athlete need?
Often, 1 to 2 strength and conditioning sessions a week on top of club training are enough to make progress, depending on the club's load and the season. At Off-Field, the Hope plan includes 1 session a week (45 CHF) and Performance 2 sessions (75 CHF).
How much does strength and conditioning for a teen cost in Gland?
At Off-Field in Gland: first the compulsory full assessment, 240 CHF (2 hours). Then the one-year subscription: 45 CHF a week (Hope, 1 session), 75 CHF (Performance, 2 sessions) or 112.50 CHF (Elite, unlimited), with 10% off if you pay for the year upfront.
Can my child join the small-group classes?
Off-Field's small-group classes (4 to 6 people) are open from age 16. Before that, your child can do strength and conditioning (3 athletes per hour at most, each with their own programme) or one-to-one coaching, from age 12.
How can you prevent growth-related injuries?
There is no guarantee, but several things help: a reasonable total load (club, matches, extra training), rest, a slow progression and a programme adapted when your teen is growing fast. If pain lasts or keeps coming back, have it checked by a doctor or a physio.
