MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete T
Trainer's Eye
Phase 5 · Play and perform · Session T

Twenty sessions.
Every number.
Both sides.

Graduation: the tests from session 4 repeated, plus the landing check. Within ten per cent between sides is the target.

  • Tsession
  • P5Perform
  • 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.

Ten per cent is the line

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

It is worth doing

Young athletes who do this kind of work miss fewer weeks, enjoy sport more and stay in it longer. That is the whole point.

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

A

Balance and squat

Balance final + single-leg squat final
A1

Balance — final test

60 s · seconds held

Count the seconds on each leg, eyes open and closed; compare with sessions 4 and 16.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
A2

Single-leg squat — final

10/side · ×2

Ten controlled single-leg squats each side; does either knee still cave in?

Easier higher chair  ·  Harder lower chair

R1R2
B

Jump and hop

Broad jump final + hop test final
B1

Broad jump — final

60 s · slow reps

Jump for distance and stick it; compare with sessions 4 and 16.

Easier step forward  ·  Harder further

R1R2—
B2

Hop test — final

6/side · ×2

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

Easier hop and step down  ·  Harder further

R1R2
C

Strength

Calf raise final + press-up final
C1

Calf raise — final

60 s · slow reps

Single-leg heel raises counted in 60 s each leg; compare with sessions 4, 8 and 12.

Easier two legs  ·  Harder off a step

R1R2—
C2

Press-up — final

20 reps · ×2

Maximum clean press-ups; compare with sessions 4 and 12 and finish the programme.

Easier on the knees  ·  Harder feet elevated

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
A1Balance — final testseconds held —
A2Single-leg squat — final10/side
B1Broad jump — finalslow reps in 60 s —
B2Hop test — final6/side
C1Calf raise — finalslow reps in 60 s —
C2Press-up — final20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-T