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

Sixteen in.
Jump further.
Land quieter.

Phase 4 check-in: the jump and hop tests, and an honest look at whether the knees still cave in.

  • Psession
  • P4Land
  • 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.

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.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between sides is worth training out.

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

A

Jump

Broad jump test + vertical hop test
A1

Broad jump test

60 s · slow reps

Jump forward off both feet and stick it; mark the distance and compare with session 4.

Easier step forward  ·  Harder further

R1R2—
A2

Vertical hop test

8 reps · ×2

Jump as high as you can and land softly on the same spot — count clean, quiet landings.

Easier lower jumps  ·  Harder higher

R1R2
B

Hop

Single-leg hop test + triple hop test
B1

Single-leg hop test

60 s · slow reps

Hop for distance on each leg; within ten per cent between sides is the target.

Easier hop and step down  ·  Harder further

R1R2—
B2

Triple hop test

4/side · ×2

Three linked hops on one leg, sticking the last; measure the total each side.

Easier two hops  ·  Harder further

R1R2
C

Control

Landing quality check + balance test
C1

Landing quality check

60 s · slow reps

Land repeatedly while someone watches from the front — does either knee dive inward?

Easier slower landings  ·  Harder one leg

R1R2—
C2

Balance test

10 × 10 s · ×2

Single-leg, eyes open and then closed; compare both legs with session 4.

Easier fingertip on a wall  ·  Harder eyes closed

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
A1Broad jump testslow reps in 60 s —
A2Vertical hop test8 reps
B1Single-leg hop testslow reps in 60 s —
B2Triple hop test4/side
C1Landing quality checkslow reps in 60 s —
C2Balance test10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-P