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

Fast feet.
Quick turns.
Sharp everything.

Speed and agility built on the landing and strength work already done — never the other way round.

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

Skill learns fastest now

Adolescence is one of the best windows for learning movement skills. Time spent on quality now pays for years.

Spikes cause injuries

Sudden jumps in training load — a tournament, a new squad, pre-season — cause more injuries than high load itself. Build up.

Throwing has limits

Repeated hard throwing loads the growth plate at the inside of the elbow and the top of the shoulder. Pitch counts and rest days exist for a reason.

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

A

Feet

Fast feet + in-and-out steps
A1

Fast feet

60 s · slow reps

Tiny quick steps on the spot on the balls of your feet — count the contacts.

Easier slower  ·  Harder lower stance

R1R2—
A2

In-and-out footwork

20 reps · ×2

Two feet in, two feet out, quick and light — the ladder pattern without a ladder.

Easier slower  ·  Harder lower stance

R1R2
B

Turn

Carioca + fast turns
B1

Carioca

60 s · steps to beat

Travel sideways crossing the trail leg in front and behind, hips turning — count the steps.

Easier slower  ·  Harder faster

R1R2—
B2

Fast turns

12 turns · ×2

Turn quickly through a half circle in small steps, then reverse it.

Easier slower turns  ·  Harder tighter turns

R1R2
C

Sprint

Sprint in place + stair drive
C1

Sprint in place

60 s · slow reps

Maximum turnover with the knees high and the heels cycling under the hips.

Easier high-knee run  ·  Harder faster

R1R2—
C2

Stair drive

15 steps · ×2

Up the stairs on the balls of your feet, one at a time and fast; walk down.

Easier walk up  ·  Harder two at a time

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
A1Fast feetslow reps in 60 s —
A2In-and-out footwork20 reps
B1Cariocasteps in 60 s —
B2Fast turns12 turns
C1Sprint in placeslow reps in 60 s —
C2Stair drive15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-R