Youth Fundamentals: Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Basketball, Football , Baseball , Volleyball, Hockey
Coach
Roy Palmer

This program is designed to streamline development of mobility, stability, balance, multidirectional speed agility and change of direction, as well as strength, power and conditioning.

This program is appropriate for athletes of all ages and skill levels.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Full gym access
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Linear speed + power

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

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

Monday
Recovery + Core

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

Tuesday
Lateral speed/power/change of direction

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-ups

3 x 6

Wednesday
Recovery + Core

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

Thursday
Top speed + rotational speed/power/change of direction

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

Youth Fundamentals