10-14 year old: Future Stars Level 1

Sean Buckley Performance

Soccer, Multi-sport, Field Sports
Coach
Sean Buckley

Duration: 8 Weeks Sessions/Week: Two Level: Beginner Ages: Boys and Girls, 10-14 Years

Kickstart your soccer journey with the Future Stars Soccer Training Program - Beginner Level, an 8-week progressive program designed for boys and girls ages approximately 10-14 years to build a strong foundation for young athletes. Perfect for newcomers, this program focuses on developing essential physical skills to prepare you for the Intermediate Future Stars program.

WHAT TO EXPECT:

  • Mobility Exercises: Improve flexibility and joint health to enhance movement efficiency on the field.
  • Beginner Strength Training: Primarily bodyweight exercises, with light weights introduced later, to build functional strength safely.
  • Core & Abdomen Work: Strengthen your core for better stability, control, and power in soccer movements.
  • Balance Drills: Develop coordination and stability to improve agility and body control.
  • Basic Footwork: Master fundamental soccer footwork to boost confidence with the ball.
  • Introductory Plyometrics: Build explosive power with beginner-friendly plyometric drills tailored for young athletes.

This carefully structured program progresses week by week, ensuring beginners gain the skills, strength, and confidence needed to transition seamlessly into the Intermediate Future Stars program. Join us to start your path to soccer stardom!

$49
Get 10-14 year old: Future Stars Level 1
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Learn exercise technique
Future Stars Level 1 builds a strong foundation by teaching young athletes proper exercise technique. By following the video examples for each movement, they develop safe and effective habits that prepare them for more advanced training in the future.
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Gain muscle strength
Future Stars Level 1 helps young athletes build muscle strength, the foundation for speed and explosive power. By developing strength early, they prepare their bodies to run faster, jump higher, and perform with greater confidence
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Increase mobility and stability
Future Stars Level 1 develops mobility and stability, key components of athletic performance. By improving movement quality and control, young athletes not only enhance their sports skills but also lower the risk of injuries, building a strong foundation for long-term success.
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Become powerful
Future Stars Level 1 introduces plyometric training to help young athletes become more powerful. By combining strength work with explosive movements, they develop the ability to move quickly and efficiently—key for jumping higher, sprinting faster, and elevating overall sport performance.
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Improve speed
Future Stars Level 1 uses 2 days a week of beginner training to build strength, power, and faster first-step speed.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Future Stars Level 1 uses 2 days a week of beginner training to build strength, power, and faster first-step speed.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Delivered on the TrainHeroic app with video demos for every exercise, Future Stars Level 1 guides athletes step by step.
Equipment
Required
Bodyweight // Strength bands // Medicine Balls // Plyometric Box // Dumbbells
Recommended
Weight Bench
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Shoulder rolls

1 x 20

A2

Small to Large Arm Circles

1 x 20

A3

Alternating Arm Scissors

1 x 20

A4

Up Down Arm Scissors

1 x 20

A5

Leg Swings Forward/Backward

1 x 15

A6

Leg Swings Ab/Add

1 x 15

A7

Jumping jacks exercise

1 x 30

A8

Deep Squat Hold

1 x 30

B1

Isometric Side Bridge

2 x 10

B2

Isometric plank

2 x 10

B3

V Hold

2 x 10

C1

Plank Shoulder Touch

2 x 10

C2

Bodyweight Squats

2 x 10

C3

Bent Over Reverse T

2 x 10

C4

Bodyweight Alternating Reverse Lunges

2 x 6

C5

Bodyweight Calf Raises From Floor

2 x 8

D1

Calf Stretch Single Leg

2 x 15

D2

Quadriceps Standing Stretch

2 x 15

D3

Hamstring Stretch Standing Single Leg

2 x 15

D4

Hip Adductor Stretch

2 x 15

D5

Hip Flexor Lunge Stretch

2 x 15

Thursday
Week 1 Day 5

A1

Shoulder rolls

1 x 20

A2

Small to Large Arm Circles

1 x 20

A3

Alternating Arm Scissors

1 x 20

A4

Up Down Arm Scissors

1 x 20

A5

Leg Swings Forward/Backward

1 x 15

A6

Leg Swings Ab/Add

1 x 15

A7

Jumping jacks exercise

1 x 30

A8

Deep Squat Hold

1 x 30

B1

Side bridge hip drop

2 x 10

B2

Plank Alternating Abduction

2 x 10

B3

Scissors

2 x 10

C1

Bench dips bent legs

2 x 8

C2

Bodyweight Alternating Lateral Lunge

2 x 8

C3

Inverted rows

2 x 6

C4

Bodyweight Single Leg RDL

C5

Isometric Push Ups

2 x 5 @ 5

D1

Hip Adductor Butterfly Stretch

2 x 15

D2

Figure 4 Lying Glute Stretch

2 x 15

D3

Cat Cow Stretch

2 x 15

D4

Hamstring Stretch Standing Single Leg

2 x 15

D5

Quadriceps Standing Stretch

2 x 15

Coach
More from Sean Buckley Performance
coach-avatar Sean Buckley

With 25+ years working with elite professional and academy soccer players, I am passionate about helping players take the next step in their careers through superior training programs.

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Start your journey

"Greatness doesn’t happen overnight — it’s earned through daily effort. Begin today, and watch your progress grow."

Get 10-14 year old: Future Stars Level 1
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FAQs
Does it matter what days of the week I perform the training sessions?
You can perform the training program whatever days of the week work better for you, however I recommend you give a day or two between sessions for recovery.
How do I know what weight to use for a given exercise?
I have provided a suggested range of weights for each exercise but you must determine what weight you are able to complete the sets maintaining very good exercise technique.

More from Sean Buckley Performance

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10-14 year old: Future Stars Level 1
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