MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete K
Trainer's Eye
Phase 3 · Build strength · Session K

Hold the middle.
Carry the load.
Stay square.

Trunk strength and loaded carrying — the two things that let the arms and legs do their job.

  • Ksession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Flexibility is not the answer

Stretching alone does not prevent injuries in youth sport. Strength, balance and landing training does.

Warm up properly

A structured warm-up of ten to fifteen minutes with strength and landing work is the single best-evidenced injury prevention there is.

Sleep is the tool

Most adolescents need eight to ten hours. Less than that is linked with more injuries and slower skill learning.

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

A

Brace

Plank + side plank
A1

Front plank

60 s · seconds held

Elbows under shoulders, glutes on, ribs down; count the seconds before the hips drop.

Easier on the knees  ·  Harder one foot lifted

R1R2—
A2

Side plank

4 × 20 s/side · ×2

Feet stacked, hips high, straight line from ankle to ear; hold and breathe.

Easier knees down  ·  Harder top leg raised

R1R2
B

Resist the twist

Pallof press + bird-dog
B1

Pallof press

60 s · slow reps

Towel anchored at your side; press your hands straight out and back with your hips square.

Easier less tension  ·  Harder half-kneeling

R1R2—
B2

Bird-dog

10/side · ×2

Opposite arm and leg long, hips level; hold three seconds each repetition.

Easier arm or leg only  ·  Harder 5-s hold

R1R2
C

Carry

Farmer's carry + suitcase hold
C1

Farmer's carry

60 s · steps to beat

A bag in each hand; walk tall with your shoulders down — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Suitcase hold

4 × 20 s · ×2

One bag at one side; stand tall without leaning, then swap sides.

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. Strength training is safe for young athletes when it is supervised and technique-led. It does not stunt growth — that is a myth.
  2. Start with your own body weight. Add load only when every repetition looks the same as the first.
  3. Two clean sessions at a level earn the next. Add the harder version, not more repetitions.
  4. Train both sides. The side you push off, throw with or land on is not the only one that matters.

Tick it off

MovementRound 1Round 2Best
A1Front plankseconds held —
A2Side plank4 × 20 s/side
B1Pallof pressslow reps in 60 s —
B2Bird-dog10/side
C1Farmer's carrysteps in 60 s —
C2Suitcase hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-K