Monthly Youth Athlete Training Program (11-14 Year Olds) 1
Elevate Performance Training
Football , Volleyball, Basketball, Youth Sports, Strength & Conditioning, Speed, Baseball , Softball, Hockey, Lacrosse, GolfThis 3-day-per-week training program is designed to help youth athletes build a strong athletic foundation. Through a proven combination of strength training, speed development, explosiveness, mobility, and injury prevention, you'll develop the physical tools needed to perform at a higher level in any sport.
The program is updated monthly to ensure continued progress and variety. You'll be training with the same principles, methods, and drills that Coach Alec Wyble-Meza uses with his high-level collegiate athletes, scaled appropriately for developing athletes ages 11–14.
A1
In In Out Outs
4 x 0:10
A2
Cossack Squats
1 x 5
A3
Elevated ATG Split Squats
1 x 10
A4
Arm Circles
1 x 10
A5
Prone Scorpion
1 x 5
A6
Scapular Push Up
1 x 10
A7
Yoga Pushups
1 x 10
B1
DB Paused Squat Jumps
4 x 3 @ 10 lb
B2
Step Into Med Ball Overhead Throws
3 x 3
B3
Tib Raises
3 x 20
C1
Trap Bar Deadlift
4 x 8
C2
Partner Nordic Hamstring Curl
3 x 8
D1
One arm DB incline
4 x 6
D2
Pull Up ISO To 10 Second Eccentric
3 x 2
E
Paloff Press
3 x 10
A1
In In Out Outs
4 x 0:10
A2
Cossack Squats
1 x 5
A3
Elevated ATG Split Squats
1 x 10
A4
Arm Circles
1 x 10
A5
Prone Scorpion
1 x 5
A6
Scapular Push Up
1 x 10
A7
Yoga Pushups
1 x 10
B1
Box Jump
3 x 3
B2
Quadruped Hip CARS
3 x 3
C1
DB Step Up
3 x 8
C2
Plated Elevated Calf Raises
3 x 15
C3
Med Ball Adductor Squeeze
3 x 0:15
D1
DB Military Press
4 x 8
D2
Cable Facepull
3 x 12
E1
DB Shrugs
3 x 12
E2
DB Lateral Raises
3 x 12
F
Cable Horizontal Woodchops
3 x 10
A1
In In Out Outs
4 x 0:10
A2
Cossack Squats
1 x 5
A3
Elevated ATG Split Squats
1 x 10
A4
Arm Circles
1 x 10
A5
Prone Scorpion
1 x 5
A6
Scapular Push Up
1 x 10
A7
Yoga Pushups
1 x 10
B1
Broad Jump
3 x 4
B2
MB Overhead Slam To Rotational Throw
3 x 3
C1
Barbell Back Squat
4 x 8
C2
Banded Monster Walks
3 x 12
D1
DB Bench Press
4 x 8
D2
Band External Rotations
3 x 15
E1
1-Arm DB Row
3 x 8
E2
DB RDLs
3 x 10
F
Front Plank on Elbows
Alec Wyble-Meza
I am a former division one football player at Brigham Young University as well as Northern Arizona University. I started as an intern strength coach where I was taught by amazing practitioners. I have since obtained multiple certifications, and I have been training athletes from the age of 6, all the way to the collegiate division one level, for multiple years.
