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

Twelve in.
Stronger.
And you can prove it.

Phase 3 check-in: strength measured on both sides, and the gap between them written down.

  • Lsession
  • P3Strength
  • 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.

Sudden pop at the hip

A sudden sharp pop at the hip or pelvis during a sprint or kick, with difficulty walking, can be a growth-plate avulsion rather than a muscle strain.

Tell someone early

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

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

A

Legs

Squat test + single-leg squat test
A1

Squat test

60 s · slow reps

Count clean full-range bodyweight squats in 60 s — write the number down.

Easier to a chair  ·  Harder hold a bag

R1R2—
A2

Single-leg squat test

10/side · ×2

Ten controlled single-leg squats to a chair each side; note any knee caving in.

Easier higher chair  ·  Harder lower chair

R1R2
B

Upper

Press-up test + row test
B1

Press-up test

60 s · slow reps

Maximum clean press-ups in 60 s; compare with session 4.

Easier on the knees  ·  Harder feet elevated

R1R2—
B2

Row test

12 reps · ×2

Twelve clean inverted rows; note whether your body stayed in a straight line.

Easier knees bent  ·  Harder feet elevated

R1R2
C

Hold

Plank test + calf raise test
C1

Plank test

60 s · seconds held

Hold the plank to the first loss of position; time it and note where it failed.

Easier on the knees  ·  Harder longer

R1R2—
C2

Calf raise test

20/side · ×2

Twenty single-leg heel raises each side; note which leg gives out first.

Easier two legs  ·  Harder off a step

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
A1Squat testslow reps in 60 s —
A2Single-leg squat test10/side
B1Press-up testslow reps in 60 s —
B2Row test12 reps
C1Plank testseconds held —
C2Calf raise test20/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-L