Youth Basketball Strength Jumpstart

Jess Racz

Coach

Jess Racz

🏀 Youth Basketball Strength Jumpstart (6 Weeks)

Being Basketball Strong at the youth level is about more than lifting weights. It’s about developing movement skills, body control, and coordination so young athletes can grow into confident, durable players. In the Youth Basketball Strength Jumpstart, athletes (ages 10–15) learn how to:

Run, jump, stop, and change direction with balance and control.
Build strength to hold their ground, absorb contact, and stay in position.
Develop power to accelerate, stop quickly, and make explosive plays.

This 6-week program uses safe, age-appropriate methods like bodyweight, bands, and light medicine balls. The focus is on total-body control, coordination, and strength — setting the foundation for long-term athletic growth while reducing injury risk.

By the end, athletes leave the Jumpstart stronger, more confident, and ready to thrive on the court. From there, they can continue progressing inside the Basketball Strength Collective, our year-round subscription designed to take hoopers from the fundamentals to advanced performance.

$49

Get Youth Basketball Strength Jumpstart

Stronger, Safer Movement

We teach young athletes how to run, jump, land, and change direction with control — building confidence while lowering the risk of injury.

Basketball-Ready Strength & Power

Players develop the strength to hold their ground and the power to stop, start, and make explosive plays that show up every game.

Foundation for the Future

This program builds the athletic base kids need now — and prepares them to succeed at higher levels of basketball and other sports.

Features

Access to your coaches

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

Programming 3 days per week

3x per week strength 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

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bodyweight // Bench / Box / Couch // Resistance Bands

Recommended

Sliders / Towels // At Home TRX or Chin Up Bar // Light medicine balls

Sample Week

Week 1 of 6-week program

Sunday

YOUTHSTRENGTHWEEK1DAY1

Basketball Youth 101 - Prep Day 1 - All Weeks

Strength Youth 101 - Day 1 Prime - All Weeks

Basketball Strength Youth 101 - Wk 1-2 - Day 1 SB1

Basketball Strength Youth 101 - Wk 1-2 - Day 1 SB2

Tuesday

YOUTHSTRENGTHWEEK1DAY2

Strength Youth 101 - Day 2 Prep - All Weeks

Strength Youth 101 - day 2 Prime (all weeks)

Strength Youth 101 - Wk 1-2 - Day 2 SB1

Strength Youth 101 - Wk 1-2 - Day 2 SB2

Thursday

YOUTHSTRENGTHWEEK1DAY3

Strength Youth 101 - Day 3 Prep (all weeks)

Strength Youth 101 - Day 3 Prime (all weeks)

Strength Youth 101 Day3 wk1-2 SB1

Strength Youth 101 - Wk 1-2 - Day 3 SB2

Coach

More from Jess Racz

Jess Racz

Performance specialist in Miami Florida & Performance Coach at Unrivaled. She has trained athletes from all levels of the game including NBA, WNBA, NCAA I II & III, and the next generation of up & coming talent. She is highly regarded for her expertise in helping athletes unleash their strength, athleticism, movement efficiency, and confidence on and off the court.

Strength & Confidence Starts Here

Give your young athlete the tools to move better, play stronger, and build lasting confidence. Over six weeks, the Youth Basketball Strength Jumpstart develops safe, age-appropriate strength, coordination, and athletic skills that set the foundation for pe

Get Youth Basketball Strength Jumpstart

FAQs

Who is this program for?

Our Youth Basketball Strength Jumpstart Program is designed for players ages 10–15 who want to build a strong athletic foundation. It’s perfect for athletes new to training or those who’ve had limited exposure to structured performance programs.

What equipment is used?

All training is done with bodyweight, bands, and light medicine balls — safe, age-appropriate tools that teach athletes how to move well before adding heavier loads later in their development.

Will strength training stunt my child's growth?

No. That’s one of the biggest myths in youth training. Research shows that age-appropriate strength and performance training is safe and beneficial for young athletes. In fact, it improves coordination, confidence, and durability while reducing injury risk.

How does this fit with practices and games?

The program is built to complement regular practices and competition, not replace them. Sessions are short, efficient, and focused on movement quality, so athletes can recover well and show up fresh for games.

What results can we expect?

Athletes finish the program moving with more confidence, playing stronger in contact, and showing better balance, coordination, and explosiveness on the court. They’ll also build habits and movement skills that carry into future training.

Is this only for basketball players?

While the program is designed with basketball in mind, the skills and foundation built here benefit athletes in any sport.

What's next?

After the Jumpstart, athletes can keep building inside the Youth Basketball Strength Collective, our year-round subscription with ongoing progressions to develop strength, speed, and confidence.

The Proof