More Than a Training Program—It’s a Movement.
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JUST LIKE TURNING LEMONS INTO LEMONADE, WE TURN HARD WORK INTO POWERFUL RESULTS—SO WHEN IT’S TIME TO COMPETE, PERFORMANCE DAY FEELS EASY PEASY.
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Your Athlete’s Next Level Starts Here
Strength. Speed. Power. Confidence.
It’s not just possible—it’s already built into the plan.
This sport-specific program is designed so your athlete doesn’t just train—they grow. With every workout, they’ll move closer to their full potential, building the skills and strength needed to succeed.
- Backed by sport science and real injury data—so she can train hard and stay healthy.
- Rooted in the physical demands of each sport—so every rep builds sport-specific strength, endurance, and agility.Â
- Built to grow with her—a progressive, on-going phased system guiding her from foundation to peak performance.
- Under 20 minutes—designed for real life so she can do them at home, in the gym, or on the go.
- Engineered by professionals—this isn’t a general fitness plan. It’s personal training made just for her.
Every rep. Every phase. Every step forward is building more than just a better athlete—it’s building her confidence, her strength, and her future.
Start today and give her the training that makes game day feel Easy Peasy.
Easy Peasy Performance Training is more than just a workout program—it's a lifestyle, a community, and the next generation of female athletes.
Our program empowers young female athletes by building both physical strength and inner confidence. We encourage girls to channel that strength into their communities, becoming leaders who lift others up.
What turns training into a movement? These game-changing extras.
We aim to inspire girls to use their strength beyond the game- empowering them to give back, lift others up, and lead with heart in their communities through fun events, donation drives, and showing up wherever we're needed.
The Squeeze is your go-to source for real, refreshing conversations with women shaping the world of sports. From pro athletes to nutritionists, mental performance coaches, and beyond, we spotlight female voices across the industry—sharing insights, stories, and inspiration to empower the next generation of athletes.
The Lemonade Stand is a fun, empowering space by girls, for girls—where youth voices take the spotlight. From inspiring interviews and Athlete of the Month features to weekly fitness challenges and feel-good fun, we’re all about celebrating strength, confidence, and community—one sip at a time.
What Is Easy Peasy Performance Training?
Easy Peasy Performance Training (EPPT) is a science-based strength and conditioning program designed specifically for young athletes—available both online and in-person.
Built by certified personal trainers and former elite athletes, every element of the program is backed by sport science and tailored to the unique physical demands of each sport.
This sport-specific, minimal equipment required, strength and conditioning program is built to grow with your athlete—ages 7-18 and older—with built-in modifications for every skill level.Â
How the Online Program Works:
Across 9 progressive phases, she'll train sport-specific skills through 24 short workouts per phase—each under 20 minutes.
You’ll also get a bonus library of fun extras she can do anytime. And the progress doesn’t stop at Phase 9—because growth doesn’t have a finish line.
While we recommend training 3 days a week, you can flex the plan around your schedule. Whether you're in-season, off-season, or somewhere in between, this program fits your life.Â
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Here’s a look at the purpose and strategy behind how this plan was built.
Three Key ComponentsÂ
The FoundationÂ
Each program was starting by analyzing three key components.
- Specific Sport DemandsÂ
- Injury PreventionÂ
- Critical Performance SkillsÂ
The Phase System
The Core
We then designed a 3-phase block system, with each phase targeting a key area of development to ensure athletes peak at the right time.Â
Volleyball Example:Â
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Phases 1–3: Jump Mechanics & Strength Foundation
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 Phases 4–6: Explosiveness & Agility Development
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 Phases 7–9: Peak Court Performance & Sport-Specific Integration
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The Split
The Final ProductÂ
To support this progression, we built a 6-day training split mirroring the physical demands, Injuries, and movement patterns of the sport.Â
Volleyball Example:
- Lower Body & Core StabilityÂ
- Speed & AgilityÂ
- Power & DevelopmentÂ
- Upper Body & Core StrengthÂ
- ConditioningÂ
- Mobility & RecoveryÂ
Skills Alone Aren’t Enough.Â
Private lessons. Extra reps. Club practices.
These all help—but without a strong foundation, your athlete can only go so far.Â
The truth?Â
Without a strong, athletic foundation—even the most talented players hit a ceiling. They can’t jump higher, move quicker, or play harder—because their body simply isn’t built for it yet.
Strength Is What Separates Good from Great.
This is why we built the program: to give female athletes a training system that works with their sport—not just beside it.
Because when her body is built to perform—everything changes.
She moves faster, reacts quicker, and competes with more strength and precision.
She builds real strength that protects her body, lowers injury risk, and keeps her doing what she loves—long term.
She outlasts the competition with strength that holds up under pressure.
Every sport is different—and so is our training. Explore our custom online programs below.
Easy Peasy Performance TrainingÂ
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Built by Trainers—Backed by the Community
Before we ever launched this program, we reached out to the people who truly know the game—elite coaches, college athletes, and trusted voices in youth sports.
We crafted every detail with purpose, but we knew that wasn’t enough. We wanted it to be more than just trainer-made—we wanted it coach-approved, player-backed, and parent-trusted.
That’s why we invited insight from the people who live it, lead it, and shape the future of each sport—so your athlete gets a program that reflects the real demands required to compete at an elite level.
Here’s what they had to say.
"As a club coach, I’ve seen way too many players with talent fall behind because they lack the physical foundation to keep up. This program is a game-changer. It trains what we don’t have time for in practice—and does it in a way that actually makes sense for volleyball. I will be booking an in-person session ASAP and recommending it to every athlete I coach."
– Coach Mia R., 17U National Head Coach- Volleyball
"I really wish I had this back when I was playing. It trains you in all the ways that actually matter on the field. If you're serious about getting better, this is the kind of work you need to be doing."
– Sarah E., NCAA Division 2, Softball Player, All-American, 2012 & 2013 Honorable Mention All-MIAA
"We’re just a few weeks into the trial, but I can already tell this is different based on the structure and the intention behind every workout. It just feels like it’s built the right way. My daughter, (12 y.o.) is more engaged than I’ve seen in a long time, and that alone makes it feel like we’re on the right track."
– Stacy B., Soccer Mom & Former AthleteÂ
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From quick training tips and nutrition advice to mindset boosts and athlete inspo—Easy Peasy Weekly delivers fresh, practical support to help her grow on and off the court.
Meet Your CoachesÂ
Hi, I’m Danielle — certified personal trainer, lifelong athlete, and half the heart behind Easy Peasy Performance Training. Based in Kansas City, Missouri, we created Easy Peasy with one big goal in mind: to empower the next generation of strong, confident female athletes.
Growing up as a competitive soccer player, I learned early on how powerful sports can be in shaping who you are — not just physically, but mentally and emotionally too. Now as an adult, I've learned how powerful weight lifting can be in injury prevention and taking athletes to that elite level. Since 2013, I’ve coached everything from kickboxing to strength and conditioning, while managing group fitness programs across multiple gyms. But I kept seeing the same thing: a gap in training programs truly made for young girls.
Easy Peasy is more than just workouts — it’s a community. Here, we focus on building real strength (inside and out), developing confidence, and creating a space where girls feel seen, supported, and inspired. My coaching style is upbeat, encouraging, and rooted in hard work, dedication, and a deep belief in promoting positive body image.
When I’m not coaching, you’ll find me lifting weights, running, cooking something new, reading a good book, or soaking up time with my family.
Hi, I’m Sam — Nurse, Project Manager, mom of two, pickleball lover, and the other half of the heart behind Easy Peasy Performance Training.Â
With my parents as my coaches, I grew up immersed in just about every sport — soccer, dance, track, and softball — and carried that passion all the way to the collegiate level, where I had the incredible opportunity to play alongside my two sisters on the same Division II team. In addition to being the one on the field, I spent time coaching softball pitchers and hitters ages 8 to 18 and discovered how much I loved helping young girls build confidence and deepen their love for the game.
Easy Peasy Performance Training was born out of a desire to create something better — first for my daughter, and now for girls everywhere. The lessons I learned through athletics — teamwork, dedication, resilience — shaped who I am, and they’re exactly what I want to pass on to the next generation of female athletes. Today’s competitive sports culture often pushes kids to specialize early, sacrificing the strength, balance, and injury prevention that multi-sport training once offered. Every workout we design is intentional, focused, and built to help girls perform at a high level while staying healthy, confident, and strong — not just for a season, but for the long run.
But Easy Peasy is about more than building stronger athletes — we’re here to build stronger girls. Girls who lead with character, cheer each other on, and grow into confident young women who know their value beyond the scoreboard. We’re shifting the culture of competitive sports from pressure and comparison to encouragement, growth, and genuine community.Â
Than you for taking the time to learn about our mission. we hope you will join us in lifting up the next generation, one strong girl at a time!Â