The Foundation - The Unshakeable Female Athlete
The Unshakeable Female Athlete
Women's Training, Speed, Strength & ConditioningThe Foundation is designed for female middle school athletes or those without formal training experience.
✅ This program introduces every athlete's essential skills to move well, train safely, and grow confidently.
✅ Built around whole-body strength, coordination, and foundational athletic movements, The Foundation teaches proper technique, reduces injury risk (especially ACL-related), and builds the mindset required to thrive in high school sports and beyond.
✅ Led by Coach Keg, who has spent over a decade specializing in training female athletes, this program is more than just workouts. It’s a starting point for long-term development. Each 3-day/week session is structured to provide the right balance of challenge and support to help young athletes feel empowered, confident, and physically prepared to compete.
Prep
A
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Prep
B
Dynamic Warmup for Linear Sprint Training - Intermediate
○ Wall Drill - Single Exchange 5 per side ○ Wall Drill - Double Exchange 5 per side ○ March & A Skip - 2 Sets x (5 Marches in Place + 10 Skips / Leg) ○ Long Jump - 2 x 5 Jumps (Stick the Landing) ○ Lean, Fall, Sprint x 2 x ~10 yards ○ 2 Point Sprint - 2 Sprints Per Leg x 30 ft ■ Heel to Heel Twist, Slight Step Back ■ Breakdown at the end
C1
10 Yard Sprint
3 x 2
C2
Long Jump
3 x 5
D1
Bulgarian Split squat
3 x 8
D2
Push-Up
3 x 10
D3
Plank
3 x 0:30
E1
Lying Leg Curl
3 x 10
E2
TRX Row
3 x 10
E3
Calf Raise
3 x 15
Prep
A
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Dynamic Warm Up for Lateral Speed
B
○ Lateral Bounds - 5 Reps / Leg ○ Sway to Crossover - 5 Reps / Leg ■ Toes In a Row ■ Lean Away from the Line ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ Lateral March & Skip - (5 Marches in Place + 10 Skips / Leg) ○ Shuffle - 2 x 5 Shuffles/side ○ Shuffle to Sway Pause - 2 Reps Per Leg (5 Yard Shuffle Back)
C1
Shuffle to Sway to Sprint
3 x 1
C2
Lateral Bounds to Stabilize
3 x 8
C3
Med Ball Side Toss
3 x 5
D1
Kettlebell Deadlift
3 x 8
D2
Half-Kneeling DB Shoulder Press
3 x 8
D3
Side Plank
3 x 0:15
E1
Lateral Squat - Goblet
3 x 8
E2
Bent Over DB Row
3 x 8
Prep
A
Activations & Mobility Work
○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction
Dynamic Warm Up for Vertical Jump Training
B
○ Pogo Jumps - Extensive - :30 ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ March & A Skip - 2 Sets (5 Marches in Place + 10 Skips / Leg) ○ Power Skip - (5 Marches in Place + 10 Skips / Leg) ○ Snapdown x 4 ○ Snapdown to Vertical Jump
C1
Box Jump
3 x 5
C2
Goblet Carry
3 x 0:30
D1
Tempo Goblet Squat
3 x 10
D2
Push Ups
3 x 10
E1
Single Leg Deadlift - Reach
3 x 8
E2
TRX Row
3 x 10
E3
Tip Toe Walks
3 x 0:30
Justin Kegley
✍🏼 Author | Speaker | Sports Performance Coach 🏆Coaching Female Athlete’s To Maximize Performance, Reduce ACL Injuries & Build Unshakeable Confidence.
What are you waiting for? Your foundation is ready to be built!
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