MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete M
Trainer's Eye
Phase 4 · Land, cut and jump · Session M

Jump.
Land quiet.
Every single time.

Phase 4 is the injury-prevention core of this programme: jumping, landing and cutting, done properly.

  • Msession
  • P4Land
  • 12:00on the clock
  • — donecompleted

Prevention programmes work

Warm-ups combining strength, balance, landing and agility cut lower-limb injuries in youth sport by a large margin — often around a third or more.

Landing is trainable

The inward knee collapse that leads to serious knee injuries improves with coaching and practice. It is a skill, not a fixed shape.

Growth plates heal

Growth-plate injuries treated properly heal well. Ignored ones are the ones that cause trouble.

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

A

Jump and land

Squat jumps + landing hold
A1

Squat jumps

60 s · slow reps

A small jump from a quarter squat; land forefoot first and roll silently to the heel.

Easier bodyweight squats  ·  Harder higher

R1R2—
A2

Landing hold

10 × 6 s · ×2

Freeze the landing shape — knees over the toes, chest up, weight through the whole foot.

Easier shallower  ·  Harder one leg

R1R2
B

Bounce

Pogo hops + line hops
B1

Pogo hops

60 s · slow reps

Knees almost straight; bounce off your ankles with the quietest contacts you can manage.

Easier smaller hops  ·  Harder higher

R1R2—
B2

Line hops

20 reps · ×2

Hop over a line and back, feet together, landing on the balls of your feet.

Easier step over  ·  Harder faster

R1R2
C

One leg

Single-leg landing + hop and stick
C1

Single-leg landing

60 s · slow reps

Hop once onto one leg and freeze for two seconds — hip back, knee steady, foot silent.

Easier two-foot landing  ·  Harder bigger hop

R1R2—
C2

Hop and stick — forward

8/side · ×2

One hop forward onto one leg, stick it for two seconds, step back and repeat.

Easier step forward  ·  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. Landing is a skill. Quiet landings with the knee over the middle toes are what this phase builds.
  2. Programmes that combine landing, balance and strength cut injury rates in youth sport substantially. This is that work.
  3. A knee that dives inwards on landing is a repetition that did not count. Slow down and rebuild it.
  4. Never add speed to a pattern you cannot yet do slowly.

Tick it off

MovementRound 1Round 2Best
A1Squat jumpsslow reps in 60 s —
A2Landing hold10 × 6 s
B1Pogo hopsslow reps in 60 s —
B2Line hops20 reps
C1Single-leg landingslow reps in 60 s —
C2Hop and stick — forward8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-M