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Youth Athletic Development

In-Tension Training LLC

Youth Sports

Coach

Roy Palmer

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.

$30

Get Youth Athletic Development

Immediate Improvement

Athletes are the most moldable when they are young. Taking advantage of this opportunity and focusing on speed, agility, mobility and strength with youth athletes can have a huge impact on their success down the road. Our program focuses on the optimal movement patterns with speed and agility along with the correct weight lifting regimen so athletes can have a fun time now and success later on.

Foundational

The tallest buildings have the strongest foundations. Same thing applies to athletes who you see on TV. Everyone has a starting spot and by focusing on stability, mobility, strength and correct movement patterns with speed and agility gives athletes the best foundation for a tall and bright future.

Fun!

Kids and kids and we understand while wanting to get faster, stronger and better they also need to have fun. This program provides a lot of competitive features that youth athletes find fun and engaging. As a plus, getting a group of friends to do this with you is also a great way to keep it fun and affordable.

Affordable

Our program is a monthly program that allows the athlete to train along a scheduled calendar they progresses every week. Comparatively this is a very affordable way to go whereas finding a personal trainer can cost you hundreds a month for training.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

Dumbell // Kettlebell // Resistance Bands // Medball

Sample Week

Week 1 of 4-week program

Sunday

Linear speed + power

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll quads

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Jog + Backpedal

1 x 20

Lateral shuffle + arm swing

1 x 20

High knee kareoke

1 x 20

Forward lunge + reach

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Lateral lunge sway

1 x 5

Split stance hip airplane

1 x 3

Worlds greatest stretch

1 x 3

90/90 hip switch + reach

1 x 3

Glute bridge iso hold

1 x 0:30

Eyes closed single leg balance

1 x 0:30

Rudiment series

1 x 10

Snap down

2 x 5

A walk

1 x 10

A march

1 x 10

A-Skip

1 x 10

Wall drill posture hold

2 x 0:10

Sled march

2 x 10

Falling start

2 x 20

Single Leg Broad Jump & Land

2 x 3

Box Jump

2 x 5

DB Lunge iso hold

3 x 0:30

Hand Release Push-Up

3 x 6

Single Leg Glute Bridge

3 x 6

TRX Row

3 x 6

Monday

Recovery + Core

Foam Roll T spine

1 x 0:30

foam roll lats

Foam roll pecs

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

RKC plank

2 x 0:30

Side Plank

2 x 0:15

Bird Dog

2 x 6

90/90 breathing with hip lift

1 x 10

Tuesday

Lateral speed/power/change of direction

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll quads

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Jog + Backpedal

1 x 20

Lateral shuffle + arm swing

1 x 20

High knee kareoke

1 x 20

Forward lunge + reach

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Lateral lunge sway

1 x 5

Split stance hip airplane

1 x 3

Worlds greatest stretch

1 x 3

90/90 hip switch + reach

1 x 3

Glute bridge iso hold

1 x 0:30

Eyes closed single leg balance

1 x 0:30

Rudiment series

1 x 10

Lateral march

2 x 10

Lateral skip

2 x 10

Lateral Push to base

2 x 5

1/2 kneeling lateral start sprint

2 x 10

Lateral bound and stick

2 x 5

Goblet Squat

3 x 6

1/2 kneeling shoulder press

3 x 6

Dynamic lateral lunge

3 x 6

Chin-Up

3 x 6

Wednesday

Recovery + Core

Foam Roll T spine

1 x 0:30

foam roll lats

Foam roll pecs

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

RKC plank

2 x 0:30

Side Plank

2 x 0:15

Bird Dog

2 x 6

90/90 breathing with hip lift

1 x 10

Thursday

Top speed + rotational speed/power/change of direction

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll quads

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Jog + Backpedal

1 x 20

Lateral shuffle + arm swing

1 x 20

High knee kareoke

1 x 20

Forward lunge + reach

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Lateral lunge sway

1 x 5

Split stance hip airplane

1 x 3

Worlds greatest stretch

1 x 3

90/90 hip switch + reach

1 x 3

Glute bridge iso hold

1 x 0:30

Eyes closed single leg balance

1 x 0:30

Rudiment series

1 x 10

Straight leg skip

2 x 10

Med ball hip flip

2 x 5

Crossover to base

2 x 5

45 degree rapid decels

2 x 8

med ball single leg rdl

3 x 6

Bear Crawl

3 x 10

Lateral step down

2 x 8

TRX Biceps Curl

2 x 8

TRX Tricep Extension

2 x 8

Coach

More from In-Tension Training LLC

Roy Palmer

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 Early On

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 Development

FAQs

What age group is this program designed for?

Youth Athletes all the way from 12 years old to high school aged kids are the target for this. This is because as kids grow and develop they do that at a different rate than their peers, and the focus is getting a good foundation for athletes so they can have an immediate impact on their game now.

Does the child need to play the sport in order to benefit from this?

The child does not need to play a sport in order to benefit. Many of our athletes do not play in super competitive leagues and still see benefits. Our program provides the blue prints to a healthy and happy fitness life as well as for competitive athletes. Anyone can be fast and strong.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Is the coach certified to train youth athletes?

Yes! Roy Palmer has a Certified Strength and Conditioning Specialist (CSCS) from St. Thomas University and has done youth training for the past 5 years, both with Training HAUS and In-Tension Training.

What Program Should I Do Next?

The next program to be implemented would be one of the Foundational Programs. This is because our youth athletes get more acclimated to the weight room. It is essential to then place them in a program that focuses on building a strong foundation before moving on to more advanced programs.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

The Proof

Homegrown Lacrosse

Roy 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."