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

Eight in.
Is the sore spot
better or worse?

Phase 2 check-in: the honest question, plus the strength tests that tell you whether the plan is working.

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

Tell someone early

Pain reported in the first week is a few sessions modified. Pain hidden for two months is a season.

Flares are normal

A flare that settles within a day or two is sensitivity, not new damage. Hold the level, do not stop.

It is not damage

Growth-plate pain is an overload response, not an injury to the joint. It does not cause arthritis later and it does not mean stopping sport for good.

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

A

The question

Sore spot check + pain-free hold test
A1

Sore spot check

60 s · slow reps

Press the tender bone point gently and rate it out of ten; compare with session 5 and write it down.

Easier press more gently  ·  Harder compare both sides

R1R2—
A2

Pain-free hold test

10 × 10 s · ×2

How long can you hold the wall sit or calf hold before the sore spot speaks up? Note it.

Easier shorter holds  ·  Harder longer

R1R2
B

Strength

Calf raise retest + wall sit test
B1

Calf raise retest

60 s · slow reps

Count single-leg heel raises in 60 s each leg; compare with session 4.

Easier two legs  ·  Harder no hands

R1R2—
B2

Wall sit test

2 × max · ×2

Hold the wall sit to fatigue twice; time it and compare with session 5.

Easier less bend  ·  Harder deeper

R1R2
C

Movement

Single-leg squat retest + hop retest
C1

Single-leg squat retest

60 s · slow reps

Count clean single-leg squats to a chair in 60 s each side; compare with session 4.

Easier higher chair  ·  Harder lower chair

R1R2—
C2

Hop retest

6/side · ×2

Hop for distance on each leg; compare the two sides and compare with session 4.

Easier hop and step down  ·  Harder further

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
A1Sore spot checkslow reps in 60 s —
A2Pain-free hold test10 × 10 s
B1Calf raise retestslow reps in 60 s —
B2Wall sit test2 × max
C1Single-leg squat retestslow reps in 60 s —
C2Hop retest6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-H