The Youth Athlete strength & conditioning plan is simple and easy to follow. It's designed for youth athletes starting strength & conditioning for the first time who want to get an athletic edge in sport.

The overall goal for this training plan is to increase strength, speed and fitness while decreasing injury risk. We have split this plan into three segments, and every section is four weeks in length with varied and progressive exercises, drills and challenges. Together they create a twelve-week programme that aims to prepare young athletes for the rigours of their sport.

Learning and building movement foundations is vital for athletic performance now and in the future. The goal for the first four-week phase is to do just this. Athletes will start to acquire fundamental strength and speed skills, become more mobile and gain the ability to perform exercises safely. Each session plan is simple and has a carefully designed structure to help the young athlete develop and progress.

As we move on to the second step athletes will use everything they have learnt in the first four weeks and start to master the strength and conditioning basics. Athletes will continue to build on achievements made in the first four weeks by introducing some new exercises and tweaking existing ones. Technique and the learning of skills still take priority, and athletes will now start to incorporate more complex and challenging strength exercises.

After eight weeks of structured training, athletes will be feeling more athletic, more confident in themselves and have a good understanding of the programme. Everything in the first two phases has prepared you for this stage. You have obtained everything you need to start becoming an athlete.

A huge part of staying on top of your game is by being as robust as possible. Strength in muscles and joints will not only help athletes perform better, but is essential for avoiding injuries. We, of course, suggest that young athletes complete part one and two before starting part three to ensure athletes attain the correct development.

The Home Basketball strength & conditioning plan is an excellent introduction to S&C for young players choosing basketball as their primary sport. This programme is ideal for athletes to do at home while gyms are temporarily closed because minimal equipment is needed. The programme itself will help teach fundamental S&C movements. Athletes will reduce common on-court injuries, as well as build the foundations to run faster, jump higher and stay robust.

Collaborating with the fantastic JK Hockey, we've created a 6 week hybrid strength & conditioning and hockey skills training plan.

We've designed it specifically for aspiring hockey players. You'll enjoy a warm up preparing you for speed drills, hockey skills and strength exercises.

Young aspiring athletes who play hockey. The exercises in the programme will benefit both outfield players and goalkeepers.

You will need a resistance band to complete some of the exercises, however if you do not have a band, these exercises can be substituted. You will also need a hockey stick and hockey ball.