Beginner Athletic Program

Peak Flight Performance

Coach
Adam Reid

Who Is This Program For?

Our program is designed specifically for youth athletes aged 10–18 who are passionate about sports and driven to elevate their performance. Whether you're a middle schooler just starting in competitive sports, a high school athlete aiming to stand out in tryouts, or an aspiring college recruit looking to gain a competitive edge, this program is for you. It’s ideal for athletes across sports—soccer, basketball, football, track, and more—who want to build strength, speed, agility, and mental toughness in a supportive, age-appropriate environment. Parents seeking a structured, science-backed program to help their young athlete thrive will also find unmatched value here.

$150
Get Beginner Athletic Program
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Enhanced Athletic Performance
The program improves strength, speed, agility, and endurance through sport-specific training, helping athletes excel in their chosen sports, whether it’s securing a starting position or standing out in tryouts.
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Injury Prevention and Safe Development
Designed for growing bodies, the program emphasizes proper form and progressive training, reducing injury risk and promoting long-term physical health.
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Boosted Confidence and Mental Toughness
Through mindset coaching and a supportive community, athletes develop resilience, discipline, and self-confidence that enhance performance on and off the field.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
With 3x per week, it allows the athlete to recover and recoperate for optimal performance
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
All exercises and help is provided through TrainHerioic.
Equipment
Required
20 yards of Open Area. // Bodyweight Exercises
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Worlds Greatest Stretch

2 x 20

A2

Leg Swings

2 x 20

A3

Leg Sweeps

2 x 20

A4

Open Gates

2 x 20

A5

Close Gates

2 x 20

A6

Forward Arm Swings

2 x 20

A7

Backward Arm Swings

2 x 20

A8

Horizontal Arm Swings

2 x 20

A9

Marches

2 x 20

B1

Short Leg Bounds

2 x 20

B2

Double Leg Pogos

2 x 20

B3

Split Stance Pogos

2 x 20

B4

Lateral Shuffle Pogos

2 x 20

B5

Single Leg Pogos Rt

2 x 20

B6

Single Leg Pogos Lt

2 x 20

B7

Double Broad Jumps

2 x 20

B8

Leg Skips

2 x 20

C1

Heels Elevated Squats

2 x 12

C2

Pushups

2 x 0

C3

Hip Thrusts

2 x 12

C4

Pullups

2 x 0

D

Juggling

1 x 5:00

Tuesday
Week 1 Day 3

A1

Worlds Greatest Stretch

2 x 20

A2

Leg Swings

2 x 20

A3

Leg Sweeps

2 x 20

A4

Open Gates

2 x 20

A5

Close Gates

2 x 20

A6

Forward Arm Swings

2 x 20

A7

Backward Arm Swings

2 x 20

A8

Horizontal Arm Swings

2 x 20

A9

Marches

2 x 20

B1

Short Leg Bounds

2 x 20

B2

Double Leg Pogos

2 x 20

B3

Split Stance Pogos

2 x 20

B4

Lateral Shuffle Pogos

2 x 20

B5

Single Leg Pogos Rt

2 x 20

B6

Single Leg Pogos Lt

2 x 20

B7

Double Broad Jumps

2 x 20

B8

Leg Skips

2 x 20

C1

Heels Elevated Squats

2 x 12

C2

Pushups

2 x 0

C3

Hip Thrusts

2 x 12

C4

Pullups

2 x 0

D

Juggling

1 x 0:05

Thursday
Week 1 Day 5

A1

Worlds Greatest Stretch

2 x 20

A2

Leg Swings

2 x 20

A3

Leg Sweeps

2 x 20

A4

Open Gates

2 x 20

A5

Close Gates

2 x 20

A6

Forward Arm Swings

2 x 20

A7

Backward Arm Swings

2 x 20

A8

Horizontal Arm Swings

2 x 20

A9

Marches

2 x 20

B1

Short Leg Bounds

2 x 20

B2

Double Leg Pogos

2 x 20

B3

Split Stance Pogos

2 x 20

B4

Lateral Shuffle Pogos

2 x 20

B5

Single Leg Pogos Rt

2 x 20

B6

Single Leg Pogos Lt

2 x 20

B7

Double Broad Jumps

2 x 20

B8

Leg Skips

2 x 20

C1

Heels Elevated Squats

2 x 12

C2

Pushups

2 x 0

C3

Hip Thrusts

2 x 12

C4

Pullups

2 x 0

D

Juggling

1 x 0:05

Coach
More from Peak Flight Performance
coach-avatar Adam Reid

As a dedicated athlete and coach, I’ve leveraged my experience in basketball, volleyball, and hockey to create Peak Flight Performance. I've competed and stepped foot on courts, rinks, fields, swimming pools, and many more, to come to realize that community and hard work are the keys to success within ones sport.

FAQs
Do I need any equipment?
No, this program is meant to be performed without equiptment and all body-weight exercises.
Who is this for?
This program is for any athlete looking to up their game in their sport!
What if I'm confused about an exercise?
If you're confused about anything, there are coaches ready for any question , just message throguh the app!
What should I expect on an average training day?
An athlete should expect a proper warmup, plyometrics, sprint movements, strength exercises, and a cool down!
The Proof
verified-athlete-avatar John Moffat

Youth Hockey Player

Verified Athlete

"This program has transformed my training and I love tracking my progress in the app"

verified-athlete-avatar Thomas Dow

Youth Football Player

Verified Athlete

"This program has really increased my speed and explosiveness on the field."

More from Peak Flight Performance

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Beginner Athletic Program
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