15-18 year old: Rising Talents Level 1

Sean Buckley Performance

Soccer, Multi-sport, Field Sports
Coach
Sean Buckley

Duration: 8 Weeks Sessions/Week: Two Level: Beginner to Intermediate Ages: Boys and Girls, 15-18 Years

Kickstart your soccer journey with the RISING TALENTS Level 1 Soccer Training Program - Beginner to intermediate level, an 8-week progressive program designed for boys and girls ages approximately 15-18 years to build a strong foundation for young athletes. Perfect for newcomers and athletes with some training experience, this program focuses on developing essential physical skills to prepare you for the RISING TALENTS Level 2 program.

WHAT TO EXPECT:

  • Mobility Exercises: Improve flexibility and joint health to enhance movement efficiency on the field.
  • Beginner to intermediate strength Training: A combination of bodyweight, dumbbell and barbell exercises 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 as well as moderately loaded explosive movements..

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 15-18 year old: Rising Talents Level 1
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Improve exercise technique
Improving exercise technique means practicing key compound movements like squats, lunges, push-ups, and rows with proper form. This builds confidence, prevents injury, and creates strong habits that prepare athletes for advanced training. Each rep is practice for long-term success.
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Build strength
Rising Talents Level 1 develops both lower and upper body strength to support athletic growth. The program focuses on strong legs to improve power speed, agility, and endurance, and a strong upper body to improve balance, control, and resilience. Together, these gains boost overall performance and prepare athletes to compete at a higher level.
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Create explosive power
Rising Talents Level 1 builds explosive power through a mix of bodyweight plyometric drills and explosive strength exercises with light to moderate dumbbell and medicine ball loading. This combination develops speed, quickness, and athletic power while reinforcing proper technique for long-term performance gains.
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Decrease injury risk
Rising Talents Level 1 helps reduce injury risk by strengthening muscles, tendons, and ligaments while improving landing mechanics. This foundation builds resilience and safer movement patterns that protect athletes during both practice and competition.
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Develop speed & footwork
Rising Talents Level 1 builds speed and footwork through quick feet drills, explosive power exercises, and an introduction to sprint technique. Athletes develop faster reactions, sharper movement patterns, and greater acceleration, laying the foundation for higher-level performance in both training and competition.
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Rising Talents Level 1 uses 2 days a week of beginner to immediate 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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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Plyo Box // Barbell // Dumbbells // Strength Bands // Medicine Balls // Bench
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Deep Squat Adductor Stretch

2 x 15

A2

Calf Stretch Single Leg

2 x 15

A3

Quadriceps Standing Stretch

2 x 15

A4

Sprinters on Box

2 x 10

A5

Squat jacks two hands

2 x 15

B1

Lateral box step up

2 x 6

B2

1-arm isometric plank

2 x 20

B3

Dumbbell bent over row

2 x 10

B4

Dumbbell RDL (deadlift)

2 x 8

C1

Bodyweight Alternating Lateral Lunge

2 x 8

C2

Side bridge rotation

2 x 20

C3

Dumbbell squat shoulder press

2 x 10

C4

Bodyweight Calf Raises From Floor

2 x 15

D1

Hamstring Stretch Seated SIngle Leg

2 x 20

D2

Lying Quadriceps Stretch

2 x 20

D3

Figure 4 Lying Glute Stretch

2 x 20

D4

Bretzel Stretch

2 x 20

D5

Calf Stretch on Floor

2 x 20

Thursday
Week 1 Day 5

A1

Calf Stretch Single Leg

2 x 10

A2

Quadriceps Standing Stretch

2 x 15

A3

Burpees

2 x 10

A4

Hamstring Stretch Standing Single Leg

2 x 20

A5

Copenhagen exercise

2 x 6

B1

Depth Drop 2-foot Landing

2 x 6 @ 12

B2

Dumbbell step ups

2 x 8

B3

Push Ups On Box

2 x 12

B4

Super band single leg RDL row

2 x 10

C1

Med ball 3 way lunge

2 x 9

C2

Med Ball Floor Touch Jumps

2 x 8

C3

Med Ball Straight Arm Front Raises

2 x 10

C4

Single Leg Lateral Hops

2 x 15

D1

Cat Cow Stretch

2 x 8

D2

Child's Pose Stretch

2 x 20

D3

Reach Through Lat Stretch

2 x 20

D4

Half Kneeling Hamstring Stretch

2 x 20

D5

Hip Flexor Lunge Stretch

2 x 20

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."

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