FAQs
BTB Fitness Frequently Asked Questions
West Ottawa Soccer Club Elite Dryland Training
West Ottawa Soccer Club
Elite Development Strength & Conditioning Program
Pre-Season & In-Season Strength & Conditioning Program
A Direct Partnership Between WOSC and Between The Bumpers Fitness & Physiotherapy
This program is built specifically for West Ottawa Soccer Club Elite Development Program athletes.
It is not open to the public.
It is designed to complement your team’s training and competitive pathway.
Why This Program Matters for WOSC Athletes
As the season progresses:
Sprint speed drops
Fatigue accumulates
Minor hip, groin, and ankle issues appear
Recovery slows
Technical training alone does not prevent this.
Structured in-season strength and conditioning ensures WOSC athletes:
Maintain acceleration and power
Improve deceleration control and change-of-direction strength
Reduce non-contact injury risk (ACL, ankle, hip, groin)
Build total-body strength that transfers directly to match performance
Sustain durability through a long competitive season
This is physical preparation designed to support WOSC’s competitive standard.
Know The Science
Soccer is a multi-directional sport requiring elite levels of speed, agility, aerobic endurance, and reactive strength. Players must possess both explosive short-burst capabilities and sustained cardiovascular output. Repeated sprint ability, change of direction quickness, and landing mechanics are essential for performance and injury prevention—especially in developing pre-collegiate athletes athletes transitioning into higher levels of play.
The best athletes are not only technically sound but physically resilient. Research shows:
● 45% Reduction in ACL Injuries — Neuromuscular training programs reduce ACL injury risk in youth athletes by up to 45%. (Myer et al., 2013)
● Improved Sprint & Agility — Resistance training significantly improves sprint performance and change-of-direction ability in youth soccer players. (Faigenbaum et al., 2009; Chaabene et al., 2020)
● 70% of Injuries Are Preventable — Up to 70% of injuries in elite youth soccer players (ages 13–19) are non-contact and preventable. (Le Gall et al., 2006)
These findings emphasize the need for structured strength & conditioning as a foundational layer athletic development; not just for performance enhancement but as a powerful tool for injury prevention.
Program Details
Start: Week of March 17
End: End of July
Frequency: 2 sessions per week
Duration: 60 minutes
Proposed Training Times:
Tuesdays – 3:30–4:30 PM or 6:00–7:00 PM
Saturdays – 11:00 AM–12:00 PM or 12:00–1:00 PM
Additional time slots may be added based on registration numbers. Summer scheduling may adjust slightly depending on field availability.
*Minimum 25 WOSC athletes required for program launch.
Important Payment Information
Registration secures your athlete’s spot now.
All payments begin March 17 when the program starts.
No charges will be processed before the program launch date/ minimum registration threshold is met.
Investment Options
Option 1 – Pay in Full (Best Value)
$675 + HST
Save 5% compared to two payments
Save 10% compared to three payments
Pre-Register Here:
[PAY IN FULL LINK]
Option 2 – Two Payments
2 payments of $355 + HST
First payment charged March 17
Second payment charged 30 days later
Pre-Register Here:
[TWO PAYMENT LINK]
Option 3 – Three Payments
3 payments of $250 + HST
First payment charged March 17
Second payment charged 30 days later
Third payment charged 60 days later
Pre-Register Here:
[THREE PAYMENT LINK]
For Parents
This program is not about making athletes bulky.
It is about building resilience, power, and long-term durability.
Athletes who are physically prepared maintain performance deeper into the season and reduce injury risk.
For Athletes
If you want:
A faster first step
More confidence in contact
More power late in matches
Fewer nagging injuries
This is where you build it.
Registration is now open for WOSC EDP athletes.
Spots are limited per training group to maintain coaching quality.
Secure your placement before groups fill.
Membership Holds & Cancellations
Can I Put My Membership On Hold?
Group Class Memberships:
Yes, you can place your membership on hold for 14 to 90 days once per year. Please note that this is not a cancellation, and cancellation policies will still apply if you choose to cancel while your membership is on hold.
For Semi-Private Training & Personal Training:
You are given ultimate flexibility, with the ability to cancel, and move all sessions with 48 hours notice free of charge, by simply sending us an email to [email protected] or letting your coach know 48 hours prior to your appointment time.
Are there exceptions to the hold policy for certain memberships?
Yes, for personal training and semi-private training clients, you can place multiple holds per calendar year by giving us a 48-hour notice of your schedule changes. This flexibility is to accommodate the varying needs of our personal training clients.
Can I cancel my membership at any time?
Yes, you are able to cancel your membership at any point in time with 14-days notice, by filling out of our membership cancellation form, and completing an exit interview, to sign your membership cancellation clause.
When I go to register for a membership it say's I need to sign up for 1 year... is this correct?
While all of our memberships are set at a 1 year term as a default, you will see in the terms and conditions of each membership that you can cancel at any point in time with 14-days notices via our membership cancellation form.
Paying Bills & Updating Credit Cards
How often will I be billed for my membership?
All memberships are billed bi-weekly on the date you signed up. You can choose to pay using credit cards or direct deposits from your bank account.
Where can I find my payment details?
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills."
How do I update my Credit Card or Direct Deposit Billing Information
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills." If you are still having issues with updating your billing information, check out our blog post here for all the steps.
Gym Rules And Etiquette
What do I need to wear at the gym?
Clean indoor shoes
Water bottle
Comfortable exercise clothing
Are there any cleaning protocols
We ask that members at the end of their workout, grab a spray bottle and towel (we supply them) and clean all their equipment at the end of their workouts. Please don't spray the equipment directly, rather spray your towel and wipe down your equipment to minimize rusting.
Is there any open gym hours?
We are predominately a coaching based facility, so we don't offer much in the way of open gym. However we do for an added fee, allow members to add an open gym access pass to their memberships. Send us an email and we can add open gym access to your account today.
About Gym Programs
What is the On-Ramp
The On-Ramp Program is an introductory course designed to ensure that you can move safely and effectively across a broad range of exercises. It includes 5 one-hour sessions where you will learn the fundamentals of functional fitness, our training philosophy, and the general flow of classes. Depending on your experience some members may or many not be able to bypass some or all of the on-ramp before starting group classes. The On-Ramp program is only recommended for individuals looking to join our Cross-Training Classes on Tuesdays & Thursdays.
What does the Strength & Conditioning Class membership include?
This membership provides access to all of our basic functional fitness group classes. Once you have completed the On-Ramp Program, you can participate in our group fitness classes and ExpressFit 45 classes. If you would like to learn more about all our prices and membership options please fill out the form attached here!
What is the ExpressFit 45 Class?
The ExpressFit 45 Class is a high-intensity, 45-minute group workout session designed for those who want a great workout in less time. This program does not require any onboarding and is suitable for all fitness levels. And the first class is always FREE.
ABOUT US
We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.
HOURS OF OPERATION
Mon-Fri: 6am - 7pm
Sat: 9am - 11am
Sun: Closed
QUESTIONS?
Between The Bumpers Fitness
6511 Fernbank Road
Stittsville, ON K2S1B6
(613) 801-8684
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