Youth Strength & Conditioning - Foundations

Perform For Sport

Coach

Adam Robinson

Perform For Sport specialises in helping young athletes reach their athletic potential. The first step to ensuring any young athlete improves their athletic capabilities is by building a strong foundation of strength, robustness and movement competencies.

This programme will help young athletes increase these qualities but most importantly will give them the foundation for the future, and enable them to advance their training with more specificity. We encourage any young athlete to undergo this 12 x week foundations programme at the start of their athletic journey.

Here's what to expect over the next 12 x weeks:

Strength Development
Speed & Basic Running Mechanics
Coordination & Movement Skills
Power Development
Build Confidence in your Athletic Ability.

Parents can rest assured that all programmes designed by Perform For Sport are the same programmes which we undertake with our 'Athletic Development Programme' on site in our facility. Our aim is to provide young athletes with the ability to not only excel in sport but move well and correctly, allowing them to learn skills which can help them stay strong, fit and healthy for the long term.

$20

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Build the Foundations

This programme is designed to develop strength, speed, coordination and a level of physical robustness to help young athletes cope with the demands of sport, helping with improved performance but also decreasing the risk of injury. Learning the foundations can start the path to long term athletic success.

Confidence in Training

The programme is progressive and athletes who take part in a structured S&C programme not only improve their strength week by week but also gain confidence in their athletic capabilities. Understanding what their body is capable of and learning new athletic based movement skills can prepare them thoroughly for future programmes and sport itself.

Professional Support

The Perform For Sport team has been helping aspiring young athletes for over a decade and are experienced in ensuring not only are athletes developing correctly, but they understand the importance of regular and consistent S&C. This programme mirrors what the Perform For Sport athletes undertake in our facility, and we are confident a great baseline can be created for future training.

Features

Programming 3 days per week

3 x days training per week including warm ups, mobility, strength as well as all the qualities to improve and develop athleticism.

Exercise Video Guidance

All the instructional videos have been demonstrated by the Perform For Sport coaching team to ensure every athletes knows what to do.

Detailed, expert instruction

As well as the sets, reps and tempo in which exercises need to be performed. We'll ensure you have all the details to maximise your training.

Delivered through TrainHeroic

Perform For Sport uses the best training app available to ensure our youth athletes get the best possible support throughout.

Equipment

Required

Resistance Bands // Foam Roller

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Single Leg Hop and Stick

3 x 4

CMJ & Stick (ISC)

3 x 5

Lateral Single Leg Bound & Stick

3 x 4

Hand Supported Half Kneeling Hip Lift Off (ISC)

3 x 0:25

Glute Bridge (ISC)

3 x 20

Heels Elevated Bodyweight Squat

4 x 8

FFE Bodyweight Split Squat

3 x 8

Plank (ISC)

3 x 0:35

Arabesque

3 x 8

Prone Swimmers (ISC)

3 x 10

Tuesday

Week 1 Day 3

Pogo Jumps (ISC)

3 x 15

Snapdown Bilateral

3 x 6

Wall Drill A-Frame Hold

3 x 0:10

Wall Drill Switch

3 x 4

High Knee Skips

3 x 12

Arms Elevated Press Up (ISC)

3 x 10

Eccentric Chin Up

3 x 5

Single Leg Eccentric Step Up

3 x 4

Bodyweight Calf Raise (ISC)

3 x 15

Standing Tibialis Raise (PFS)

3 x 20

Thursday

Week 1 Day 5

Rudiment Jump Series

Broad Jump (ISC)

4 x 4

Bodyweight Split Squat (ISC)

3 x 8

Hamstring Bridge (ISC)

3 x 12

Reverse Nordic Curl (ISC)

3 x 12

Bodyweight Cossack Squat (ISC)

3 x 10

Banded Row (ISC)

3 x 15

Shoulder Taps (ISC)

3 x 10

Half Kneeling Thoracic Rotations (ISC)

3 x 12

Lateral Line Hops

3 x 0:15

Toe Walks (ISC)

3 x 10

Coach

More from Perform For Sport

Adam Robinson

Adam Robinson is the Owner and Head Coach at Perform For Sport which supports athletes from all over the East of England, from professionals, semi-professionals to aspiring young athletes. Adam is also the Head S&C Coach at Ipswich Basketball Academy as well as holding roles within the Great Britain set up.

Set your self up for the long term

This programme will help build a foundation for future S&C plans, training and your sport. Both athletes and parents can rest assured that in completing this plan they will be in an ideal position to progress with their training and reach their athletic po

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FAQs

What is the purpose of the Foundations programme?

This programme is designed to give athletes the ideal start to their athletic development journey. All the athletes at Peform For Sport, regardless of age, begin with a foundational programme to build a base level of strength, robustness and improve their athletic qualities.

Do I need access to a gym?

You do not. This programme can be performed in any appropriate space, whether that be in a gym, at home or outside. The gym or a sporting environment is always a great place to perform strength and conditioning training however.

Do I need equipment?

Only minimal equipment is required. Though we would recommend every athlete starting a strength and conditoning programme should have resistance bands, mini-bands and a foam roller.

What age is this programme designed for?

Perform For Sport works with athletes between the ages of 12-19 years old. Though this programme is suitable for all ages, levels and abilities. The aim is to build a base level of strength and athleticism for any athlete to build on in the future.

Do I need to complete all 3 x sessions in a week?

We recommend you do yes, however we understand the sporting schedule is busy and sometimes sessions are missed. If the odd session is missed do not worry, just pick up where you left off. The more consistent you can be though the more improvements you'll make.

The Proof

Esther Little

Gonzaga University Womens Basketball

Verified Athlete

"Perform For Sport helped give me the strength and athletic foundations I needed to prepare me for life at college."

Jasmin Taylor

Professional Telemark Skiier

Verified Athlete

"The guys at Perform For Sport are awesome. Whenever I am home I always ensure it's my training base. The programmes and support the coaching team give me is second to none."