Middle School Athletic Performance Program
MB Performance Institute
Youth SportsThis 12 week program, 3 sessions per week, will get any middle schooler moving more efficiently, more explosively, and more dynamically.
Body awareness can be tough when going through growth spurts. Coaches talk about it all the time, we see athletes that get tall fast or put weight on quickly and it can be hard for a young athlete determined to perform at the level they expect themselves too, when "they haven't molded into their new body". This program will help a young athlete to gain that proprioception they are missing to make the plays on the field they want to make.
A1
Depth Drop
3 x 2
A2
1/2 Turkish Get Up
3 x 3
B1
Front Squats
3 x 8
B2
90/90 switches
3 x 10
C1
DB Alternating Reverse Lunges w/Front Foot Elevated
3 x 8
C2
Half Kneeling Cable Rotation
3 x 8
D1
Cossacks Squat
3 x 5
D2
Body Saw
3 x 8
D3
Split Squat Jumps
3 x 12
A1
Floor MB Chest Toss
3 x 5 @ 10 lb
A2
MB Front Toss
3 x 10 @ 4 lb
A3
Band Pull-Apart
3 x 8
B1
DB Bench Press
3 x 8
B2
SA DB Row w/Chest Supported
3 x 8
C1
Incline Push Up
3 x 15
C2
TRX Row
3 x 10
C3
KB Bottom Ups Carry
3 x 20
D1
Wall Ball Toss
4 x 8
D2
Bear Crawls
4 x 20
A1
Granny Toss
3 x 2
A2
Banded Pull Throughs
3 x 8
A3
Supermans
3 x 8
B1
Hex Bar Deadlift
3 x 8 @ 60 %
B2
Straight Arm Pull Downs
3 x 12
B3
Banded Psoas Holds
3 x 0:08
C1
Assisted Chin Ups
3 x 8
C2
Alternating SL Cook Hip Bridge
3 x 8
C3
Copenhagen Plank
3 x 15
D
Tempo Sprints
10 x 1 @ 60
Matthew Bruninghaus
Owner/Strength&Conditioning Coach, USAW Sport Performance Coach MS in Sport Management (Concentration Leadership) CPT, USAW Sports Performance Coach Matt is the founder of MBPI with 12 years experience training over one thousand athletes; working with professional athletes, semi-professional athletes, elite collegiate athletes, high school athletes, middle school athletes and life after sports.
Tyler Weeks
Middle School Multi-Sport Athlete
Verified Athlete""Matt and his team have provided an excellent program! My strength and power dominate the field; my quickness and first step has improved; my athletic abilities at the end of my games do not diminish compared to my opponents; my body control to turn and adapt to the play is noticed by my coaches!"
