LIONKUB: U12 Kids Strength & Speed Training

White Lion Performance

Soccer
Coach
Coach Julia

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.

$50
Get LIONKUB: U12 Kids Strength & Speed Training
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HEALTHY ATHLETES OVER EVERYTHING
The health of our athletes, big or small and young or old(er), is our highest priority. Our programs are designed with the realities of being an athlete in mind and aim to support you in training and playing for as long as you want to.
Features
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Programming 3 days per week
2x strength training and 1x speed/sprint training
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Exercise Video Guides
Each exercise has a video attached to help you learn the right technique!
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Delivered through TrainHeroic
Easy use and workout tracking via the TrainHeroic App!
Equipment
Required
20m/25y of space to run
Recommended
Weight up to 10kg/20lbs // Small box/step
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Coach
More from White Lion Performance
coach-avatar Coach Julia

Strength Coach, Sport Scientist, Psychologist

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YES, kids can do strength training!

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

Get LIONKUB: U12 Kids Strength & Speed Training
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FAQs
When can my youth athlete start training?
Current scientific literature (see Faigenbaum for more) states that kids can start training age-appropriately and under supervision as young as eight. This program is age-appropriate and aims to be safe, fun, and improve fitness. Supervision is strongly required. When to start is your decision!
My youth athlete is injured. Can this program help?
This is not a rehab program, rather a fitness program. Make sure your athlete is cleared by a doctor before starting to train again. However, this program aims to lower injury risk factors by improving strength, stability, and coordination. So be sure to train regularly to keep injury risk down!
Are you SURE that youth athletes can lift weights?
We are not "lifting weights" in this program. We are learning movement patterns through bodyweight exercises, coordination and running drills, and speed training. A light weight is optional for older or more experienced athletes. Again, supervision strongly required.
What are the benefits of strength training for youth athletes?
Aside from performance gains, such as more fitness, increased strength, and motor skill improvements, there are a number of health benefits. Lower injury rates, improved insulin sensitivity and bone density, better coordination and mental health benefits are all notable (see Stricker for more).

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LIONKUB: U12 Kids Strength & Speed Training
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