MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete D
Trainer's Eye
Phase 1 · Move well first · Session D

Four in.
Write the numbers.
Beat them later.

Phase 1 check-in: four simple tests you will repeat through the programme. Write them down — that is the whole point of them.

  • Dsession
  • P1Move well
  • 12:00on the clock
  • — donecompleted

Tests, not feelings

Hop distance, balance time, single-leg squats and calf raises are simple numbers to track every few weeks.

A rough hours guideline

A common guide is that weekly organised training hours should not much exceed your age in years. It is rough, but it catches the extremes.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between sides is worth training out.

Three couplets · two rounds · twelve minutes · available all season

A

Balance

Balance test + single-leg squat test
A1

Balance test — baseline

60 s · seconds held

Count the seconds on each leg with no hands, then again with your eyes closed.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
A2

Single-leg squat — baseline

8/side · ×2

How many controlled single-leg squats to a chair can you do each side? Watch for the knee caving in.

Easier higher chair  ·  Harder lower chair

R1R2
B

Jump

Standing jump test + hop test
B1

Standing jump test

60 s · slow reps

Jump forward off both feet and stick the landing; mark the distance and try to beat it.

Easier step forward  ·  Harder further

R1R2—
B2

Hop test — baseline

6/side · ×2

Hop as far as you can on one leg and stick it; measure both legs and compare them.

Easier hop and step down  ·  Harder further

R1R2
C

Strength

Calf raise test + press-up test
C1

Calf raise test — baseline

60 s · slow reps

Count full-range single-leg heel raises in 60 s on each leg — note the number for both.

Easier two legs  ·  Harder no hands

R1R2—
C2

Press-up test — baseline

15 reps · ×2

As many clean press-ups as you can up to fifteen; chest to fist height every rep.

Easier on the knees  ·  Harder feet elevated

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. An adult should know you are doing this. Show them the red flags on the back of this sheet before session 1.
  2. Growing bodies are not small adult bodies. The weak link during growth is the growth plate, not the muscle or the tendon.
  3. Technique before load, always. A movement you cannot do well with nothing in your hands does not get weight added to it.
  4. Pain rule: up to 4/10 during, gone by the next morning, no worse week to week. Tell an adult if it is not.

Tick it off

MovementRound 1Round 2Best
A1Balance test — baselineseconds held —
A2Single-leg squat — baseline8/side
B1Standing jump testslow reps in 60 s —
B2Hop test — baseline6/side
C1Calf raise test — baselineslow reps in 60 s —
C2Press-up test — baseline15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-D