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

Your sport.
Rehearsed.
Then played.

Whatever you play, the movements come from the same drawer: jump, land, cut, throw, sprint, stop. Today they get rehearsed.

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

Multi-sport athletes last longer

Athletes who played several sports as juniors are better represented at senior level and have fewer overuse injuries.

Early specialisation costs

Young athletes who play one sport all year round have higher rates of overuse injury and drop out of sport earlier than those who play several.

Both sides, always

Throwing, kicking and jumping sports build lopsided athletes. Training the other side is not wasted time.

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

A

Jump and throw

Overhead throw pattern + jump to land
A1

Overhead throw pattern

60 s · slow reps

Rehearse the throwing action slowly, turning from the hips and decelerating the arm on purpose.

Easier no implement  ·  Harder faster

R1R2—
A2

Jump to land

10 reps · ×2

Jump for height and land in the athletic shape, held for two seconds — every rep.

Easier smaller jump  ·  Harder one leg

R1R2
B

Cut and sprint

Reactive cutting + shuttle sprint
B1

Reactive cutting

60 s · slow reps

Have someone call or point a direction at the last moment; plant and go that way.

Easier planned directions  ·  Harder faster calls

R1R2—
B2

Shuttle sprint

8 reps · ×2

Sprint five steps, stop dead, sprint back — the stop matters more than the sprint.

Easier jog the shuttles  ·  Harder faster

R1R2
C

Kick and drive

Kick pattern + knee drive march
C1

Controlled kick pattern

60 s · slow reps

Hand on a wall; swing the leg forward to hip height and control it back — no snapping.

Easier smaller swing  ·  Harder higher swing

R1R2—
C2

Knee drive march

15/side · ×2

Drive the knee above hip height each step, tall through the hips — the sprinting shape.

Easier lower lift  ·  Harder hold a bag

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
A1Overhead throw patternslow reps in 60 s —
A2Jump to land10 reps
B1Reactive cuttingslow reps in 60 s —
B2Shuttle sprint8 reps
C1Controlled kick patternslow reps in 60 s —
C2Knee drive march15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-S