"Let’s get fit as a family" is the motto of the Hawaii Speed and Quickness sports clinics.

The youth clinics were started 12 years ago by former NFL player Rich Miano, head football coach at Kaiser High School, and a class for parents was recently added to the mix.

"The parents were sitting on the sidelines, drinking coffee and waiting for their kids. I figured that they could get a good workout, too. We had lots of requests for an adult group," Miano said.

The Speed and Quickness clinics are held at Kaiser High in Hawaii Kai. Fees are $10 to $20 per clinic, with "season passes" available starting at $200.

Families that can’t afford the fees are not turned away. About 150 youths attend each week, approximately half of them on scholarship — no questions asked.

"I grew up in poverty and we needed to go to special lines. I never wanted anyone to feel like that," said Lori Miano, Rich Miano’s wife.

At a recent clinic, the action started early; by 7:30 a.m., there was a flurry of activity as some kids shot baskets while others tossed around a football.

The formal clinic began with a warm-up followed by drills for different age groups to improve technique, speed, agility and balance.

During some of the exercises, participants were attached to parachutes or sandbags to create resistance, and other drills required quick steps through a ladder-type course.

Allen Kahalewai of Aina Haina has been bringing his 18-year-old son, Ana, to the clinics for the past decade.

"He was a couch potato. In the beginning, it was more about being active," he said.

Now Ana runs track and plays football for Saint Louis School.

"His confidence levels have increased, it’s helped with foot and hand coordination and agility," Kahalewai said. "Everything was raised to the max. It was easier for him to adjust in his outdoor life."

The elite athletes at the clinic worked with coach Chad Ikei, a five-time national weightlifting champion with records in two weight divisions and an eight-time world record holder in powerlifting. Ikei has trained more than 200 NFL players.

Once the youngsters were settled, the parent group headed to the school’s wrestling room with personal trainer Kim Chalekian, who offered workout modifications to accommodate participants of varying fitness levels.

"We have a diverse group of people, from those who haven’t really worked out before to others who are fit," Chalekian said. Like the youths, the grown-ups are trained in strength, endurance and agility.

"It’s one-stop shopping," said parent Leslie Pacarro of Kailua. "We drop the kids off and we all get a great workout."

Her children, Cody, 13, and Luke, 10, and husband, Clarence Pacarro, all attend the clinics.

"We are telling our kids to get strong and be healthy, but what message are we sending by just sitting around?" she said.

Pacarro said he’s not as flexible as some others in the class, but he doesn’t feel intimidated. "I don’t feel like I have to be macho. Everyone just goes at their own pace," he said.

Shanlyn Park, an attorney from Kailua and mother to Kamalu, 10, said the clinic is helping her son improve his athletic skills while she gets to work with a personal trainer.

"We do a variety of routines; it’s never the same. We always walk away feeling like we had a great workout," she said. "And it’s affordable."

A 5K Banana Man Chase and 500-meter Keiki Fun Run, for ages 3 to 13, will be held Saturday morning — rain or shine — at Magic Island to benefit Hawaii Speed and Quickness. The event also features a clinic that starts at 8:15 a.m.

Prizes include a year of Jamba Juice drinks. A bounce house, face-painting and balloon animals will add to the fun.

For more information and to register, call 457-1859 or visit jambahawaii.com.