S18 FUTURE ATHLETE PROGRAM
S18 Elite Performance Development
SoccerFuture Athlete is a 2 days per week training program designed specifically for young athletes aged 11–15 who want to build the foundations for long-term athletic development.
The program focuses on improving strength, movement quality, coordination, balance, jumping and landing ability, core control and overall athletic confidence in a safe, age-appropriate way.
Each session combines a structured warm-up, athletic movement work, simple strength exercises and core training, with an emphasis on good technique rather than heavy lifting.
Whether your child plays football, rugby, hockey, athletics or another sport, Future Athlete is designed to help them move better, get stronger and become a more confident, well-rounded athlete.
2 sessions per week. 45–60 minutes per session.
Build the Athlete. Shape the Future.
RAMP warm up
A
Raise Easy bike/jog/skipping — 2 mins Activate Glute Bridge — 2 × 8 Dead Bug — 2 × 5 each side Mini-Band Lateral Walk — 2 × 6 each way Mobilise World’s Greatest Stretch — 4 each side Ankle Rocks — 8 each side Squat-to-Stand — 6 reps Potentiate Pogo Jumps — 2 × 10 Snap-Down to Athletic Stance — 2 × 4 10 m progressive acceleration — 2 reps
B1
Box Jump
3 x 3
B2
Med Ball Chest Pass
3 x 5
C1
Goblet Squat
3 x 8
C2
DB Bench Press
3 x 8
D1
DB Split Squat
3 x 12
D2
TRX Row
3 x 8
E1
Hamstring Curl on Slides
2 x 8
E2
Front Plank
2 x 20
F
5-10-15 Shuttle Runs
3 x 60
RAMP warm up
A
Raise Jog/skipping/bike — 2 mins Activate Bird Dog — 5 each side Single-Leg Glute Bridge — 6 each side Calf Raise — 10 reps Mobilise Walking Lunge + Reach — 5 each side Hip Rotations — 5 each side Ankle Rocks — 8 each side Potentiate Line Hops — 2 × 10 Broad Jump — 2 × 3 10 m progressive accelerations — 2 reps
B1
Depth Double Broad Jump
3 x 3
B2
Med Ball Slam
3 x 4
C1
Romanian Deadlift with DB
3 x 8
C2
Half-Kneeling DB Shoulder Press
3 x 12
D1
Step Up
3 x 12
D2
Band assisted Chin Ups
3 x 6
E1
Pallof Press
2 x 16
E2
DB Farmer's Carry
@ 20
F
Reactive Lateral Shuffle
3 x 15
Conor Sammon
I’m a former professional footballer with a passion for helping athletes perform at their best and unlock their full sporting potential.
Give your young athlete the foundations to move better, get stronger and build confidence in the gym. Future Athlete is designed to help them develop the physical qualities that support performance now and for years to come.
Get S18 FUTURE ATHLETE PROGRAM
