12-14yr Old Complete Athletic Development Program
SOMA Performance & Fitness
Youth Sports, Speed, Strength & ConditioningThis program is specifically designed to help young athletes between 12-14yrs old unlock their truest athletic potential right now! Whether you are an athlete with little to no training experience or an athlete with a lot of training experience this program is for you.
For the past 12 years I have worked with highly competitive athletes of all ages across numerous different sports. Taking the knowledge and experience gained during this time I developed this 12-week complete athletic development program with the intention of helping young athletes improve improve their speed, agility, strength, power, and ultimately their confidence, in an effective, efficient, and convenient manner.
With the entire program delivered through an app, demonstration videos for every exercise/drill, daily programming & detailed instructions I have truly tried to take out all the guess work so you know exactly what you should be doing every single day for the 12-weeks to absolutely maximize your results! A program like this would normally cost $1,260 (seriously, I'm not just saying that) but my goal with this program is to put a premium product into the hands of more athletes for an affordable price!
A
SOMA Speed/Plyo Warm-up
1 x 7:30
B1
Snapping Acceleration Mechanics
3 x 20
B2
Drop-in
3 x 8
C1
Wall Acceleration - Singles
3 x 20
C2
Walking Arm Mechanics
3 x 40
D1
Acceleration Drives
3 x 20
D2
Single Leg Drops
3 x 20
E1
Standing Band Hip Flexion
3 x 20
E2
Pogo A-Skip
3 x 20
A
SOMA Lower Body Warm-up
1 x 7:00
B1
Goblet Squat
3 x 20
B2
Box Jump
3 x 4
B3
Active Plank
3 x 30
C1
Goblet Split Squat
3 x 20
C2
Cycling Split Squat Jumps
3 x 20
C3
Side Plank
3 x 30
D1
Goblet Cossack Squat
3 x 20
D2
Single Leg RDL Reach
3 x 20
D3
In-Line Chop and Lift
3 x 20
E1
Leaning Calf Raise
3 x 20
E2
KOT Calf Raise
3 x 20
E3
Tibialis Raise
3 x 20
A
SOMA Upper Body Warm-up
1 x 7:00
B1
Push-up
3 x 10
B2
Band Pull Apart
3 x 15
B3
Standing Quad Stretch
3 x 60
C1
1/2 Kneeling SA Dumbbell Press
3 x 20
C2
Single Arm DB Row
3 x 20
C3
Adductor Dips
3 x 20
D1
RB Chest Press
3 x 20
D2
Prone Y Raise
3 x 20
E1
Dumbbell Lateral Raise
3 x 20
E2
RB Tricep Push Down
3 x 20
A
SOMA Speed/Plyo Warm-up
1 x 7:30
B
Lateral Shuffle
4 x 15
C1
180/0 Degree Single Leg Drops
3 x 12
C2
Single Leg Lateral Line Hops
3 x 40
D1
Single Leg Lateral Leap w/ Pause
3 x 20
D2
Quick Feet Over the Line
3 x 40
E
Jump Rope
3 x 30
A
SOMA Lower Body Warm-up
1 x 7:00
B1
Dumbbell RDL
3 x 15
B2
Broad Jump
3 x 5
B3
Dead Bug
3 x 20
C1
Bridge Walkout
3 x 10
C2
Single Leg Vertical Jump
3 x 8
C3
Bird Dog
3 x 20
D1
Hip Thrust on Bench
3 x 20
D2
Step-ups
3 x 20
D3
Pallof Hold
3 x 40
E1
Leaning Calf Raise
3 x 20
E2
KOT Calf Raise
3 x 20
E3
Tibialis Raise
3 x 20
A
SOMA Upper Body Warm-up
1 x 7:00
B1
1/2 Kneeling Cable Pull Down
3 x 20
B2
Rotational Overhead Raises (options)
3 x 20
B3
Seated SL Straight Leg Hamstring Stretch
3 x 60
C1
Standing Cable Row
3 x 20
C2
Wide Push-up
3 x 10
C3
Supine Figure 4 Stretch
3 x 60
D1
RB 0 Degree External Rotations
3 x 20
D2
RB 0 Degree Internal Rotations
3 x 20
E1
RB Bicep Curl
3 x 20
E2
Bottom Up Push-up
3 x 10
A1
T-Spine Windmills
3 x 20
A2
Cat/Cow
3 x 10
A3
Quadriped Hip CARs
3 x 10
A4
Butterfly Stretch
3 x 45
A5
Straddle Stretch
3 x 45
A6
1/2 Kneeling Ankle Mobility
3 x 20
B1
Single Arm Lat Stretch
3 x 40
B2
Single Arm Chest Stretch
3 x 40
B3
Single Arm Cross Body Shoulder Stretch
3 x 40
B4
Lateral QL Stretch
3 x 40
B5
RB Shoulder Flexion Stretch
3 x 40
B6
RB Behind Back Shoulder/Neck Stretch
3 x 40
Brandon Kress, CSCS
Brandon has worked with highly competitive athletes from 9yrs old to Olympic level athletes and everything in between since graduating from the University of Connecticut in 2011 with a degree in Exercise Science. He holds multiple certifications in the field of Strength and Conditioning/Sports Performance including being a Certified Strength and Conditioning Coach through the NSCA.
Trying to find the best ways to improve your athleticism as a young athlete can be confusing and hard to navigate. This program is designed with you in mind and my desire is to take away all of the confusion and help you be the best most athletic version o
Get 12-14yr Old Complete Athletic Development Program
Cody Marchand
High School Hockey Athlete
Verified Athlete"The strength work we do has really helped me go into contact with 100% confidence that I will be ok. And once we started working on speed I really saw that I was blowing past guys on the ice. I felt like gaining speed was huge for me."
Tori Baker
High School Basketball Athlete
Verified Athlete"This training has helped me get faster, more explosive, and stronger. Brandon really aligns well your needs and what he things will be best for you. I have really learned to put my trust in his program because it has really helped me improve my play and performance."
Maura Moritz
Football Athlete Parent
Verified Athlete"From age 13-15 my son was the smallest kid on the team, so being able to work on strength and speed with Brandon made a huge difference when it came to confidence and really, skill. And now his confidence is through the roof with his strength and his ability to complete at a high level!"
Jen Letheby
Multi Sport Youth Athlete Parent
Verified Athlete"In soccer he is a defender and he was getting beat, a lot. He told me he wanted a speed coach so we found Brandon. Since starting he began feeling stronger and faster almost right away and now has a lot more confidence when stepping out onto the field."
