Speed and Agility Training in Hemlock Plaza

REDLINE Hemlock Plaza

2978 Kildaire Farm Rd
Cary, NC 27518

(919) 925-3451

 


WHO WE ARE: Redline Athletics is the Triangle’s premier facility for youth speed & agility training. Our 11,000sqft facility includes a basketball/volleyball court area, two battings cages, a strength area designed for age-appropriate strength development and low-profile turf for speed and agility training.

WHAT WE DO: To sum it all up…We Build Better Athletes. We specialize in comprehensive athletic development and sports performance training for all athletes 8-18 years of age. Our training sessions are designed to develop a youth’s natural athletic ability in a FUN, SAFE and ENERGETIC environment.  Our goal is to optimize performance, build confidence and promote success on every field of play.

HOW DO I GET STARTED? WHAT’S THE PRICING? We want to get to know your Athlete and your goals to recommend the best way we can partner with you. Our membership options are affordable, too…starting at just $119/mo. Set up your Athlete’s FREE trial session now. Your path to performance starts HERE!

All-Sport Summer Camp

Attention Parents of 6–12-year-old athletes!

Enjoy a fun-filled day of sports, games and activities!  Our All-Sport Summer Camp will include performance sessions, physical challenges, sports and much more!

The Camp will begin June 14th and be offered Monday-Friday from 9:00AM – 1:00PM (includes lunch break so bring a lunch or snack). Only $149 for the week!

Limited spots available.

Red Line
Rising Stars Camp

Rising Stars Camp

Attention Parents of 5–7-year-old athletes!

Our Redline Rising STARS Camp is designed to develop running mechanics, body control, hand-eye coordination, confidence and teamwork in a FUN, structured environment!

The camp will include agility drills, relay races, sport activities, physical challenges and much more!

The RISING STARS Camp is offered on Saturdays from 12:00PM – 1:00PM. Only $79 a month!

Limited spots available.

HOURS OF OPERATION

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3PM — 9PM
3PM — 9PM
3PM — 9PM
3PM — 9PM
3PM — 7PM
10AM — 1PM
Closed
*Saturday 1:00 – 7:00 Facility Rentals Available
*Sunday 12:00-6:00 Facility Rentals Available

FACEBOOK

HOLIDAY & SPECIAL HOURS

For Holiday and other special hours, please refer to our Facebook page.

The REDLINE EXPERIENCE

Comprehensive and Convenient

TRAINING SESSIONS BEGIN EVERY HOUR

  • Redline offers the flexibility of multiple training sessions a day
  • Sessions are available to all athletes 8-18 years of age
  • Within each session, Redline Coaches create Athlete sub-groups based on age and experience
  • Athletes of all ages and abilities – from emerging to elite – will be challenged and pushed to improve
  • Redline training sessions are comprehensive and designed to build the complete Athlete:
    • Activation & Movement Prep
    • Dynamic Warm-up
    • Speed & Agility
    • Strength & Power
    • Mobility & Injury Prevention
timeline
timeline

TRAINING SESSIONS BEGIN EVERY HOUR

  • Redline offers the flexibility of multiple training sessions a day
  • Sessions are available to all athletes 8-18 years of age
  • Within each session, Redline Coaches create Athlete sub-groups based on age and experience
  • Athletes of all ages and abilities – from emerging to elite – will be challenged and pushed to improve
  • Redline training sessions are comprehensive and designed to build the complete Athlete:
    • Activation & Movement Prep
    • Dynamic Warm-up
    • Speed & Agility
    • Strength & Power
    • Mobility & Injury Prevention
Redline Performance Testing

PERFORMANCE TESTING EVERY 90 DAYS

  • An Athlete’s commitment and hard work leads to a TESTABLE result – improved Athleticism
  • That’s why Redline Athletes participate in Performance Testing every 90 days
  • Athletes monitor and stay motivated by tracking their progress across a variety of events, including:
    • Vertical Jump
    • Broad Jump
    • 20 Yard Dash
    • Pro Agility Test
    • Bench Press (or Pushups)
    • Pull Ups (or Inverted Row)
    • And more!

Performance Testing at Redline is fun, competitive and REWARDING!

PERFORMANCE TESTING EVERY 90 DAYS

  • An Athlete’s commitment and hard work leads to a TESTABLE result – improved Athleticism
  • That’s why Redline Athletes participate in Performance Testing every 90 days
  • Athletes monitor and stay motivated by tracking their progress across a variety of events, including:
    • Vertical Jump
    • Broad Jump
    • 20 Yard Dash
    • Pro Agility Test
    • Bench Press (or Pushups)
    • Pull Ups (or Inverted Row)
    • And more!

Performance Testing at Redline is fun, competitive and REWARDING!

THE REDLINE APP

Book Your Training Sessions

  • ALL Redline Sessions are booked on the Redline App.

Track Your Progress & Training Sessions

  • Monitor your Athlete’s Attendance and track Performance Testing scores.

Manage Your Account & Stay Informed

  • It’s easy to be in-the-know and ensure up-to-date billing and contact info
Redline App
Redline App

THE REDLINE APP

Book Your Training Sessions

  • ALL Redline Sessions are booked on the Redline App.

Track Your Progress & Training Sessions

  • Monitor your Athlete’s Attendance and track Performance Testing scores

Manage Your Account & Stay Informed

  • It’s easy to be in-the-know and ensure up-to-date billing and contact inf

AFFORDABLE MEMBERSHIP OPTIONS

  • Unlimited Membership
    Provides access to unlimited Redline sessions per month and is available on a month-to-month agreement, annual agreement, or paid-in-full annual agreement.
  • Limited Membership
    Provides access to 4 Redline sessions per month (~1 session per week) and is available on a month-to-month agreement, annual agreement, or paid-in-full annual agreement.
  • Custom Membership
    Select a combination of Unlimited and Limited months across a 12-month period to create your own customized membership. Available as an annual agreement

HOW WE TRAIN

Comprehensive training to build Athleticism, Resilience and Confidence.

Speed & Agility

What is Speed & Agility?

Moving the body in one direction as fast as possible coupled with the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture.

Why is Speed & Agility important?

Athletes experience more success and have more confidence on their chosen field of play when they work to improve their speed and agility. They’ll react faster, move more fluidly, and make more plays.

How do we train Speed & Agility?

Redline teaches proper running mechanics and posture while incorporating dedicated focus on linear speed, lateral speed, footwork, change of direction, jumping and landing.

What is Strength & Conditioning?

Engaging in activities to improve performance by applying the general sports training principles of overload, reversibility, progression, individualization, periodization, and specificity. (ref 1, 2)

Why is Strength & Conditioning important?

To achieve their full potential, aspiring Athletes must understand proper posture, balance their movement patterns, build supporting and stabilizing muscle groups, improve mobility, and enhance their coordination. (ref 3)

How we train Strength & Conditioning?

Redline believes in age-appropriate strength and resistance training. We prioritize safety in every movement by focusing on proper mechanics first, followed by consistency, and then intensity.

Strength & Conditioning

Strength & Conditioning

What is Strength & Conditioning?

Engaging in activities to improve performance by applying the general sports training principles of overload, reversibility, progression, individualization, periodization, and specificity. (ref 1, 2)

Why is Strength & Conditioning important?

To achieve their full potential, aspiring Athletes must understand proper posture, balance their movement patterns, build supporting and stabilizing muscle groups, improve mobility, and enhance their coordination. (ref 3)

How we train Strength & Conditioning?

Redline believes in age-appropriate strength and resistance training. We prioritize safety in every movement by focusing on proper mechanics first, followed by consistency, and then intensity.

Injury Prevention

What is Injury Prevention?

The outcome of the collective training activities consistently performed by an athlete to help him/her avoid major or season-ending injury.

Why is Injury Prevention important?

Athletes want to be able to perform at their best, and they never want to miss out on games or competitions due to injury.  Well-rounded Athletes who train their body and movement patterns will be better prepared, more resilient, and able to thrive throughout the demands of a season, postseason and beyond.

How do we train Injury Prevention?

Redline provides a comprehensive and well-rounded program to develop speed, agility, strength, body awareness, movement mechanics, and posture. In all, it’s a great way to help ensure your Athlete stays strong, ready, and on their chosen field of play.

Coaching & Instruction

REDLINE COACHING & INSTRUCTION

Redline Coaches have a passion for motivating and developing all Athletes, from the young and emerging to the advanced and elite.

Our coaching staff brings a diverse background of undergraduate and advanced degrees, coaching and training certifications, as well as playing and coaching experiences.

Redline partners with the National Strength and Conditioning Association (NCSA) to support our coaches receiving their Certified Strength and Conditioning Specialist (CSCS) certification, which is widely recognized as the gold standard in strength and conditioning.

All our coaches are committed to providing a structured, safe, and highly productive training environment that’s positive, high-energy, and fun!

REDLINE COACHING & INSTRUCTION

Redline Coaches have a passion for motivating and developing all Athletes, from the young and emerging to the advanced and elite.

Our coaching staff brings a diverse background of undergraduate and advanced degrees, coaching and training certifications, as well as playing and coaching experiences.

Redline partners with the National Strength and Conditioning Association (NCSA) to support our coaches receiving their Certified Strength and Conditioning Specialist (CSCS) certification, which is widely recognized as the gold standard in strength and conditioning.

All our coaches are committed to providing a structured, safe, and highly productive training environment that’s positive, high-energy, and fun!

Coaching & Instruction

Performance Centers & Equipment

REDLINE PERFORMANCE CENTERS & EQUIPMENT

Redline provides a professional-level training environment designed around building the complete Athlete –  from training speed, agility & footwork to strength, power, & stamina – we have it all.

Our Sports Performance Centers are  equipped with the latest advancements from the finest brands in sports performance, including PLAE, Rogue, Hammer Strength, Vertimax, E-Core, Advanced Exercise, Baden Sports, and more.

With locations ranging from 8,000 to 15,000+ sq ft, Redline has the large, clean, multi-faceted space where Athletes thrive.

1. Cissik JM.  Basic principles of strength training and conditioning. NSCA’s Performance Training Journal.2002:1(4), 7-11.
2. Murray TD, Eldridge J, Kohl HW. Foundations of Kinesiology: A Modern Integrated Approach. Boston: Cengage Learning, 2018
3.  Haff GG, Triplett NT. Essentials of strength training and conditioning. Champaign: Human Kinetics, 2016

ADDITIONAL SERVICES & PROGRAMS

In addition to Redline’s core Sports Performance Training Membership Program, we also offer several other ways you can utilize our facility and benefit from our coaching services.

TEAM TRAINING

Redline will custom design a training program to fit your team schedule and goals. We’ll help develop superior athletes while allowing coaches to focus their limited practice time on strategy and on-field execution.

TEAM TRAINING

Redline will custom design a training program to fit your team schedule and goals. We’ll help develop superior athletes while allowing coaches to focus their limited practice time on strategy and on-field execution.

PRIVATE / 1:1 TRAINING

Concentrate on specific skills to enhance your game. 1-on-1 sessions are scheduled for 30 to 60 minutes and must be scheduled in advance with your trainer.

PRIVATE / 1:1 TRAINING

Concentrate on specific skills to enhance your game. 1-on-1 sessions are scheduled for 30 to 60 minutes and must be scheduled in advance with your trainer.

REDLINE INTRO TO SPORTS

Professionally-coached early athletic development program tailored for athletes ages 4 to 7 of any skill level. This structured, fun & positive environment will leave your child wanting to come back again and again. Participants will learn Running Mechanics, Hand-Eye Coordination, Body Awareness, Body Control, Confidence & Teamwork. Activities include Agility Drills, Obstacle Courses, Relay Races & more.

REDLINE INTRO TO SPORTS

Professionally-coached early athletic development program tailored for athletes ages 4 to 7 of any skill level. This structured, fun & positive environment will leave your child wanting to come back again and again. Participants will learn Running Mechanics, Hand-Eye Coordination, Body Awareness, Body Control, Confidence & Teamwork. Activities include Agility Drills, Obstacle Courses, Relay Races & more.

REDLINE FITNESS

(for Adults!)

Functional workouts for Adults led by certified professionals who will tailor and modify your training based on your goals. Effective, fun, and great for all fitness levels.

REDLINE FITNESS

(for Adults!)

Functional workouts for Adults led by certified professionals who will tailor and modify your training based on your goals. Effective, fun, and great for all fitness levels.

PLUS FACILITY RENTALS, CUSTOMIZED SPORTS CAMPS & CLINICS & MORE!

PLUS FACILITY RENTALS, CUSTOMIZED SPORTS CAMPS & CLINICS & MORE!

When We Train

Hemlock Plaza EVENTS

Athletes improve better together. That’s why we’re always organizing events for our very active and motivated Redline community.

events-fpo

Our Staff

THE Hemlock Plaza PERFORMANCE TEAM

Redline Coaches have a passion for Athletes. Their battle-tested professional and collegiate experience combined with their education and certifications create a positive, high-energy environment.

Bernard

BERNARD FREEMAN

DIRECTOR OF SPORTS PERFORMANCE

Bernard Freeman leads the Hemlock Plaza team as Director of Sports Performance. Bernard attended George Mason University where he is the 4×100 Record Holder, an NCAA All-American and 4x NCAA qualifier. Bernard is also a North Carolina 2x State Champion and 5x High School All-American as well as the NC 4×400 State Record Holder. He is a Certified Strength and Conditioning Specialist (CSCS) and has a USAW Level 1 and USATF Level 1 certification. He has trained hundreds of young athletes and is passionate about helping them improve not just strength and speed, but their confidence and determination as well!

Lemond Johnson

SPORTS PERFORMANCE SPECIALIST

Lemond began his high school football career at Garner Magnet High School in Raleigh, N.C., where he earned all-conference honors as a freshman and sophomore.  He transferred to Cooper City High School in Cooper City, FL where he played quarterback, wide receiver and safety.  Lemond was ranked #16 on the Miami Herald’s Broward County Top 25 list for 2013 as well as the #88 3-star prospect in Florida.  

Lemond committed to the University of Tennessee in 2012 and saw action in all 12 games as a true freshman.  He transferred to the University of Richmond in 2015 where he graduated with a Social Science degree.

Lemond is currently a personal trainer, fitness, and health educator known for his fun, intensity, and innovative training sessions. He lives by the motto that being an athlete is a state of mind which is not bound by age, performance, or place in the running pack.  

Rob Ripley

SPORTS PERFORMANCE SPECIALIST

Rob recently married and moved from Arizona to NC. He grew up playing every sport imaginable, even paintball. He played basketball and baseball in high school. As a senior and co-captain, his basketball team went 32-0 winning the 1A state championship with Gilbert Christian High School. In his senior year of baseball, he helped lead GCHS to its first state playoff berth and win. He, then, walked on at Arizona Christian University’s baseball team as a utility player.

Rob graduated with a Bachelor’s degree in Christian Ministries with an emphasis in Sports and Recreation. After a few years, he went back to school to pursue a Master’s degree in Education with certifications in History and Physical Education.

Rob has a Level 1 CrossFit certificate and a USAW-L1. He is working towards his CF-L2 and a CSCS certification (Certified Strength and Conditioning Specialist). Before moving to NC, he spent 4 years coaching at CrossFit Chaparral, completing his tenure as Head Coach.  He also spent 3 years as the Head Strength Coach and a field position coach for the Fountain Hills HS football program.

Rob has worked with youth for the past several years in a variety of facets from coach to teacher to youth pastor. He has a passion for coaching and developing youth to reach their utmost potential.

Brandon Hill

SPORTS PERFORMANCE SPECIALIST

Brandon was born and raised in Oahu, Hawaii, and moved to Washington DC midway through high school. He has always had a passion for playing sports since he was a young boy. Brandon was a 4-year letterman in both basketball and football in high school. He started his high school career at Kalani High School in Oahu, HI playing on the varsity squad for both basketball and football his freshman year. He then transferred to McLean high school in McLean, VA, and earned multiple all-conference awards for both basketball and football. Brandon also played collegiate football at Hillsdale College, a division two school in Michigan. He started at right tackle for 2 years and switched and took over the starting left tackle position his senior year. Earned all-conference awards at left tackle during his senior season. Served as a leader and mentor for his position group during the last few years playing collegiate football. He helped to lead his team to win a conference championship and make a deep run in the playoffs in 2018. Brandon graduated with a Bachelor of Science degree in Exercise Science and holds his certified strength and conditioning specialist certification (CSCS). He has always had a deep passion in helping to develop young athletes of all ages by being motivating and encouraging to help athletes fulfill their full athletic potential. Even after finishing competition at the collegiate level, Brandon still loves working out and being involved in all sports in any way he can. 

Jasmine Bryant

SPORTS PERFORMANCE SPECIALIST

Jasmine was born and raised in Greenville, North Carolina. She has had a passion for playing sports since the age of 5 however she grew a major interest in basketball. Jasmine was a 4-year varsity starter at South Central High School located in Winterville, North Carolina. She earned many honors during her time at South Central which include First and second all team and all conference. She received a tournament MVP award in the NCHSAA semifinal tournament during her final season of high school basketball. Jasmine was a part of several successful season at South Central which resulted in 3 back-to-back Conference Championships. Jasmine played collegiate basketball at Elizabeth City State University in Elizabeth City, North Carolina where she received her bachelor’s degree in Physical Education. She was a volunteer research assistant and a member of the physical education majors club. She went on to receive her master’s degree from North Carolina Central University in Athletic Administration and she participated on the schools’ women’s intramural basketball team. She played semiprofessionally for one season with the Carolina Lady Rush in 2016. She is currently a Health and Physical Education Teacher at Triangle Math and Science Academy in Cary, NC and the Assistant Varsity Girls Coach at C.E. Jordan High School located in Durham, NC. Jasmine was a volunteer coach for Carolina Elite Basketball Association and The Carolina Waves. She has a totally of 9 years of coaching and training experience. She is dedicated to improving the skill level and confidence of young players and helping them gain access to their idea of the next level of play.

Danielle Fiorito

SPORTS PERFORMANCE SPECIALIST

Danielle recently graduated from the University of Florida with a Master’s degree in Applied Physiology and Kinesiology. During her undergraduate years at Wingate University, she was an active member of the women’s soccer team.

Originally from Apex, NC, Danielle attended Apex High School where she was a student athlete all four years. She has received numerous achievements, awards and certifications.  She is a Certified Athletic Trainer with CPT, PAADS & Fit 3D certifications. Danielle loves working with young athletes and is excited to share her passion for youth athletics and join the team at Redline Athletics Hemlock Plaza.

What Our Athletes Say

  • Friendly and knowledgable coaches make parents and kids alike feel welcome and comfortable.

    Cynthia W.
  • I am so appreciative of Redline. They are keeping my son active and his fitness has improved leaps and bounds since starting at Redline. The coaches are top notch and know their stuff. I also love how convenient the schedule is, we can go to classes whenever it works for our family. We will for sure sign up again, the investment is worth every penny.

    Sarah T.
  • We are so thrilled with RedLine Athletics. Our son is learning how to condition and take care of his body. He is also getting training for his specific sport. We could not be more happy with the amazing facility and trainers. Highly recommend!

    Matt L.
  • We love Redline! My son goes and works hard each time, coming out tired yet satisfied. I can already see some results in core strength and stamina. Definitely worth every penny!!!

    Katrina B.
  • We are a couple months in and are seeing amazing results! My daughter’s skills and speed are improving more and more everyday! Thank you Redline!

    Allison B.
  • Great, positive, upbeat trainers who really push the kids to want to do more. Just being there puts you in a good mood! Love this place!

    Jenny H.
  • So happy we found Redline. It’s the perfect compliment to my son’s baseball team’s practice. Already seeing growth after a short amount of time.

    Michelle C.
  • The trainers are top notch. My son’s strength and speed numbers increased a ton over the summer. It helped his confidence tremendously

    Steven D.