PROGRAM FOR 12-14 YEARS OLD

For athletes aged 12-14, training shifts towards mastering basic movement patterns with a focus on movement quality and control. As players grow, refining their technique and building a strong foundation becomes essential for injury prevention and long-term performance.

This program introduces progressive resistance exercises using bodyweight and bands, ensuring athletes develop strength, stability, and coordination in a controlled manner. Emphasizing proper form over intensity helps build confidence and prepares them for more advanced training in the future.

Notes:

Movement forms the foundation of training, and basic exercises are designed to be suitable for beginners. If an athlete can perform a movement with ease while maintaining proper form and control, it is highly recommended to introduce progression. Progression and regression of each exercise should be considered based on your athlete's ability. Progression and regression of each exercise should be considered based on your athlete's ability

MOVEMENT

PROGRESSION

Full Pushups.mp4

Push up

Decline Pushups.mp4

Decline Push Up

Banded Row.mp4

Resistant band row

Banded Row.mp4

Slow tempo resistant band row

Full Squat.mp4

Full squat

Skater Squat.mp4

Skater squat

Glute Bridge.mp4

Glute bridge

Single Leg Glute Bridge.mp4

Single leg glute bridge

Seated Vertical Press.mp4

Resistant band vertical push

Seated Vertical Press.mp4

Slow tempo resistant band vertical push

Bent Knee Windmills.mp4

Lying bent knee windmill

20250204_124039.mp4

Lying straight knee windmill

Seated Band Pulldown.mp4

Seated band pull down

Seated Band Pulldown.mp4

Slow tempo seated seated band pull down

Click on your age-group:

Program for 9-11 years old

Program for 15-17 Years Old

Program for 18 Years Old and above

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