MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete Q
Trainer's Eye
Phase 5 · Play and perform · Session Q

Warm up properly.
Ten minutes.
Best thing you can do.

Phase 5 opens with the warm-up — the single best-evidenced injury prevention in youth sport, built into a session you can run before any match.

  • Qsession
  • P5Perform
  • 12:00on the clock
  • — donecompleted

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.

One day off, every week

At least one full day away from organised training each week, and a longer break from your main sport each year, is standard advice in youth sport.

Fuel the growth

Growing and training at the same time takes a lot of energy. Not eating enough shows up as fatigue, frequent illness, bone injuries and stalled growth — and needs a doctor.

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

A

Raise

Jogging pattern + skipping
A1

Jogging pattern

60 s · steps to beat

Easy jogging on the spot or forward and back — count the steps, get warm.

Easier brisk walking  ·  Harder faster

R1R2—
A2

Skipping

20 reps · ×2

Rope or no rope; low, quiet bounces landing on the balls of your feet.

Easier step-skip  ·  Harder double time

R1R2
B

Activate

Lunge walk + lateral lunge
B1

Walking lunges

60 s · slow reps

Long steps with a tall torso; back knee close to the floor, count clean steps.

Easier reverse lunges  ·  Harder hold a bag

R1R2—
B2

Lateral lunge

10/side · ×2

Step wide, sit into that hip with the other leg straight, push back to the middle.

Easier smaller step  ·  Harder hold a bag

R1R2
C

Ready

Bounding + acceleration steps
C1

Bounding

60 s · steps to beat

Exaggerated long strides driving off each leg, landing under control — count the bounds.

Easier normal running  ·  Harder longer bounds

R1R2—
C2

Acceleration steps

8 reps · ×2

Three hard driving steps from standing, then walk back and go again.

Easier two steps, slower  ·  Harder five steps

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. Total training hours a week should stay sensible for your age. More is not better while you are growing.
  2. Take at least one full day off training every week and one longer break from your main sport each year.
  3. Sleep is the biggest recovery tool you have. Most people your age need eight to ten hours.
  4. Keep two sessions a week during the season. This is what keeps you on the pitch.

Tick it off

MovementRound 1Round 2Best
A1Jogging patternsteps in 60 s —
A2Skipping20 reps
B1Walking lungesslow reps in 60 s —
B2Lateral lunge10/side
C1Boundingsteps in 60 s —
C2Acceleration steps8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-Q