FASTER:

Female Athlete Education & Training

A 4-week performance + health program designed specifically for middle and high school female athletes.

4-Week Training Series

Location: Ferguson Fitness – Downtown Roanoke

Starts: January 6th • Tuesdays at 5:30 PM

Cost: $120 for all 4 sessions

Led by: Traci Carson, PhD, MPH — national expert in female athlete health, fueling, RED-S, and injury prevention

Perform, Recover, Adapt FASTER!

Female athletes face unique challenges — from nutrition needs and body image pressure to injury risks and recovery demands. This program blends practical training with essential education to help girls thrive in sport and life.

Athletes will learn how to:
• Fuel correctly for performance
• Avoid low-energy availability and under-fueling
• Build strength and mobility safely
• Create a positive relationship with food + body
• Reduce risk of injury
• Recover more effectively
• Build confidence and leadership skills

What's Included:

Each 60-minute session includes hands-on training + expert education.

WEEK 1 — Introduction to Female Athlete Health
Common issues, prevention strategies, and how to build a foundation for long-term health and performance.
WEEK 2 — Fueling & Nutrition for Athletes
Energy needs, how to fuel around practices/games, and understanding low energy availability.
WEEK 3 — Body Image & Diet Culture
How messaging affects young athletes, warning signs, and how to build a healthy, confident mindset.
WEEK 4 — Recovery & Injury Prevention
Sleep, hydration, mobility, strength balance, and how to decrease risk of overuse injuries.

Who Should Enroll

Female athletes in:
• Soccer
• Softball
• Volleyball
• Cheer
• Track & Field / XC
• Basketball
• Lacrosse
• Swimming
• Racket sports
…or any sport requiring strength, speed, and resilience.

Beginners welcome. No previous strength training required.