MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete G
Trainer's Eye
Phase 2 · Settle the sore spot · Session G

Less.
Not none.
For a few weeks.

You do not have to stop sport. You have to change how much for a while — and keep training the parts that are fine.

  • Gsession
  • P2Settle
  • 12:00on the clock
  • — donecompleted

One day off, every week

At least one full day away from organised training each week, and a longer break from your main sport each year, is standard advice in youth sport.

Spikes cause injuries

Sudden jumps in training load — a tournament, a new squad, pre-season — cause more injuries than high load itself. Build up.

Change one thing at a time

New boots, a new surface, a new position, a new training block. Change one and give it two weeks before judging.

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

A

Keep the engine

Marching intervals + low-impact steps
A1

Marching intervals

60 s · steps to beat

March briskly on the spot with high knees for the minute — count the left knee only.

Easier slower  ·  Harder faster

R1R2—
A2

Low-impact step-outs

20 steps · ×2

Step out to the side and back, staying low — movement without the pounding.

Easier smaller steps  ·  Harder stay lower

R1R2
B

Keep the strength

Split squat hold + bridge march
B1

Split squat hold

60 s · slow reps

Hold halfway down in a split stance; swap legs at thirty seconds.

Easier shallower  ·  Harder deeper

R1R2—
B2

Glute bridge march

12 steps · ×2

Bridged up; lift one foot a fist high without letting your hips drop.

Easier smaller lift  ·  Harder 2-s hold

R1R2
C

Keep the top half

Press-ups + rows
C1

Press-ups — phase 2

60 s · slow reps

One straight line head to heel; chest to fist height, elbows at forty-five degrees.

Easier on the knees  ·  Harder feet elevated

R1R2—
C2

Backpack rows

12/side · ×2

Hinge forward with a hand on a chair; row the bag to your hip with a long back.

Easier lighter  ·  Harder heavier

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. Growth-plate pain sits on a bone point: below the kneecap, on the back of the heel, on the hip bone. It is common, it settles, and it does not mean damage.
  2. You do not have to stop sport. You have to change how much, for a while.
  3. Isometric holds first — pressing without moving is the calmest way to load a sore growth plate.
  4. If the sore spot is getting worse week by week rather than better, an adult needs to take you to a clinician.

Tick it off

MovementRound 1Round 2Best
A1Marching intervalssteps in 60 s —
A2Low-impact step-outs20 steps
B1Split squat holdslow reps in 60 s —
B2Glute bridge march12 steps
C1Press-ups — phase 2slow reps in 60 s —
C2Backpack rows12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-G