Welcome to our Youth Athletic Development Program!
This program is the starting point on your athletes journey toward lifelong success in sports and competition. Designed to build a strong foundation in mobility, stability, balance, multi-directional speed, agility, and change of direction, it also develops strength, power, and overall conditioning.
Whether your child is just beginning or already involved in sports, this program delivers immediate improvements directly to their sport of choice, enhancing performance, boosting confidence, and reducing injury risk. It’s not just preparation for the future—it’s progress they’ll feel and see right now.
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
Foam roll hamstrings
1 x 0:30
A5
foam roll calves
1 x 0:30
B1
Jog + Backpedal
1 x 20
B2
Lateral shuffle + arm swing
1 x 20
B3
High knee kareoke
1 x 20
C1
Forward lunge + reach
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Lateral lunge sway
1 x 5
C6
Split stance hip airplane
1 x 3
C7
Worlds greatest stretch
1 x 3
C8
90/90 hip switch + reach
1 x 3
C9
Glute bridge iso hold
1 x 0:30
D
Eyes closed single leg balance
1 x 0:30
E
Rudiment series
1 x 10
F
Snap down
2 x 5
G1
A walk
1 x 10
G2
A march
1 x 10
G3
A-Skip
1 x 10
H
Wall drill posture hold
2 x 0:10
I
Sled march
2 x 20
J
Falling start
2 x 20
K
Single Leg Broad Jump & Land
2 x 3
L
Box Jump
2 x 5
M1
DB Lunge iso hold
3 x 0:30
M2
Hand Release Push-Up
3 x 6
N1
Single Leg Glute Bridge
3 x 6
N2
TRX Row
3 x 6
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
RKC plank
2 x 0:30
B2
Side Plank
2 x 0:15
B3
Bird Dog
2 x 6
C
90/90 breathing with hip lift
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
Foam roll hamstrings
1 x 0:30
A5
foam roll calves
1 x 0:30
B1
Jog + Backpedal
1 x 20
B2
Lateral shuffle + arm swing
1 x 20
B3
High knee kareoke
1 x 20
C1
Forward lunge + reach
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Lateral lunge sway
1 x 5
C6
Split stance hip airplane
1 x 3
C7
Worlds greatest stretch
1 x 3
C8
90/90 hip switch + reach
1 x 3
C9
Glute bridge iso hold
1 x 0:30
D
Eyes closed single leg balance
1 x 0:30
E
Rudiment series
1 x 10
F
Lateral march
2 x 10
G
Lateral skip
2 x 10
H
Lateral Push to base
2 x 5
I
1/2 kneeling lateral start sprint
2 x 10
J
Lateral bound and stick
2 x 5
K1
Goblet Squat
3 x 6
K2
1/2 kneeling shoulder press
3 x 6
L1
Dynamic lateral lunge
3 x 6
L2
Chin-Up
3 x 6
A1
Foam Roll T spine
1 x 0:30
A2
foam roll lats
A3
Foam roll pecs
A4
Foam roll glutes
1 x 0:30
A5
Foam roll hamstrings
1 x 0:30
A6
foam roll calves
1 x 0:30
A7
Foam roll quads
1 x 0:30
A8
foam roll adductors
1 x 0:30
B1
RKC plank
2 x 0:30
B2
Side Plank
2 x 0:15
B3
Bird Dog
2 x 6
C
90/90 breathing with hip lift
1 x 10
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll quads
1 x 0:30
A4
Foam roll hamstrings
1 x 0:30
A5
foam roll calves
1 x 0:30
B1
Jog + Backpedal
1 x 20
B2
Lateral shuffle + arm swing
1 x 20
B3
High knee kareoke
1 x 20
C1
Forward lunge + reach
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Lateral lunge sway
1 x 5
C6
Split stance hip airplane
1 x 3
C7
Worlds greatest stretch
1 x 3
C8
90/90 hip switch + reach
1 x 3
C9
Glute bridge iso hold
1 x 0:30
D
Eyes closed single leg balance
1 x 0:30
E
Rudiment series
1 x 10
F
Straight leg skip
2 x 10
G
Med ball hip flip
2 x 5
H
Crossover to base
2 x 5
I
45 degree rapid decels
2 x 8
J1
med ball single leg rdl
3 x 6
J2
Bear Crawl
3 x 10
K1
Lateral step down
2 x 8
K2
TRX Biceps Curl
2 x 8
K3
TRX Tricep Extension
2 x 8
Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.
Training starts earlier than you think and we believe here at In-Tension Training that kids deserve to have fun while doing so.
Get Youth Athletic DevelopmentRoy trained Homegrown Lacrosse
Verified Athlete"I had a great time teaching and training the girls of Homegrown Lacrosse. It was awesome to provide training for them while also creating a fun atmosphere at the same time."