8-12 Year Old Athlete Development Program
HansenAthletics
Youth SportsUsing the same principles as our high-level athletes on-site we have developed this 5-week program for you to follow online. This program consists of 2-3 training days per week Things to expect: Sprints, plyometrics to increase power, strength development, accessory movements to build coordination, isometrics to fill in gaps and build a strong base as a youth athlete.
So, what’s inside? Picture this: every week, you’ve got 2-3 sessions that hit all the right notes for developing elite athlete. We’re blending cutting-edge drills to sharpen your explosiveness with targeted techniques to maximize every stride. It’s progressive—week by week, you’ll feel the difference as your body adapts and your speed takes off. And the best part? It’s repeatable. Once you finish the five weeks, you can run it back, stack those gains, and keep climbing. This is training that grows with you.
Here’s what you’re walking away with: faster starts that catch everyone off guard, better top-end speed to dominate down the stretch, and the confidence that comes with knowing you’ve got a system backing you up. Coaches will notice. Teammates will feel it. And opponents? They won’t know what hit them. Plus, with only three sessions a week, it fits into your life—whether you’re balancing school, practice, or a packed schedule. This is about working smarter, not just harder.
Conditioning
A
Sprint Prep USR 1
All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run
Rudiment Hops - HA
B
Forward Pogos x 10 yd Backward Pogos x 10 yd Single Leg Forward Pogo with each leg x 10 yards Single Leg Backwards Pogo with each leg x 10 yards
C
Med Ball Granny Throw
1 x 8
D1
Single Leg Jump [Non-Consecutive]
2 x 4
D2
Band Resisted Lateral Shuffle
2 x 1 @ 10
E1
Heel Elevated Back Squat
3 x 8
E2
Chin-ups
3 x 1
F1
FFE Split Squat Hold - HA
3 x 1 @ 10
F2
Push Up
3 x 4 @ 4
F3
DB RDL
3 x 6
F4
Kneeling Hip Abduction Lift-Off
3 x 6
G
Long ISO Lunge w/ Floating Heel
1 x 1 @ 45
Recovery
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Recovery Modalities
B
This is an awesome day to use the compression boots, hyperbaric, sauna, etc... triain/play hard and recover HARDER!
Conditioning
A
Sprint Prep USR 1
All by 20 yards Forward Skip Backwards Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioaca 3 Step Frankenstein Backward Reaching Skip Side Shuffle With lunge 3 step fold 3 step pull backward run
Conditioning
B
Crawl Series - HA
HA Spiderman Crawl x 10 yards Lateral Gorillas x 10 yards each direction Lateral Bear Crawl x 10 yards each direction Bear Crawl Pivot to Extension x 5 reps each side
C
Consecutive Box Jumps - HA
2 x 10
Prep
D
Rudiment Hops - HA
Forward Pogos x 10 yd Backward Pogos x 10 yd Single Leg Forward Pogo with each leg x 10 yards Single Leg Backwards Pogo with each leg x 10 yards
E
Resisted Sprint
1 x 3
F
Sprint
3 x 1 @ 15, 15, 25
G1
Lateral Step Up - HA
3 x 5
G2
Push Up
3 x 3 @ 5
G3
Side Plank on Elbows
3 x 1 @ 15
H1
Kneeling Single Arm Press - HA
2 x 8
H2
Single Leg Glute Bridge
2 x 8
H3
Cossack squat - bodyweight
2 x 1
H4
Inverted Barbell Row - HA
2 x 5
I
Spring Ankle Position 2 - HA
2 x 1 @ 30
Conditioning
J
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Recovery
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Recovery Modalities
B
This is an awesome day to use the compression boots, hyperbaric, sauna, etc... triain/play hard and recover HARDER!
Recovery
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Recovery Modalities
B
This is an awesome day to use the compression boots, hyperbaric, sauna, etc... triain/play hard and recover HARDER!
Recovery
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Recovery Modalities
B
This is an awesome day to use the compression boots, hyperbaric, sauna, etc... triain/play hard and recover HARDER!
Help your youth athlete build their base for the future
Get 8-12 Year Old Athlete Development Program
