This six-week program is designed for youth athletes (especially soccer players) between the ages of 8 and 12 years old, who have little-to-no experience with resistance or sprint training. Each of the three workouts per week is designed to be kid-friendly and age-appropriate, understandable, and offers written notes from Coach Julia, as well as demo videos of each exercise. Each session is designed to be 20-40min long, including the warm-up, and gradually introduces training concepts via bodyweight movements and drills.
The primary goal of this training program is to introduce young athletes to strength and speed training, to safely and purposefully master important movement patterns, and to build a wide foundation of physical capabilities in young athletes to complement their sport training. This program can be done in addition to or without additional team/sport training sessions.
Although this program can be completed without any equipment at all, a light weight, a small box or step, and stable shoes (or cleats) are recommended. The athlete will need 20m/25y of space to run. It is STRONGLY recommended that this program be executed under adult supervision.
A1
World's Greatest Stretch #1
2 x 5
A2
Heel Walks
2 x 10
A3
Side Lying Windmill
2 x 5
B1
Goblet Box Squat
6, 8, 8
B2
Incline Push-Up
3 x 4
C1
Side Plank
3 x 0:15
C2
Single Leg Glute Bridge
3 x 6
C3
Calf Raise (Deficit)
3 x 15
A
Jog
1 x 100
B1
Walking Toe Touches
1 x 10
B2
Zombies - Straight Leg Kick
1 x 10
B3
A-March with Arm Swing
1 x 20
B4
Accelerating High Knees
1 x 20
C
Sprint - False Step Start
6 x 10
D
Broad Jump (High Landing)
3 x 4
E
Jog
1 x 100
A1
Glute Bridge
2 x 10
A2
Inchworm
2 x 3
A3
Wall Sit
2 x 0:20
B
Dot Drill (BFS)
3 x 10
C1
Bodyweight Step-Up
4 x 6
C2
Dead Bug Hold (Hands on Knees)
4 x 0:15
D1
Plank to Push-Up
3 x 4
D2
V-Ups
3 x 8
D3
Tibialis Raise
3 x 12
Decades ago, youth athletes spent significant parts of their day outside, even when not training; climbing trees, playing tag, building forts, and riding bikes. On average, youth athletes now are less active, meaning we need to supplement that natural trai
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