Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Age-appropriate training
Movement skill development
Injury prevention focus
No heavy weights required
Build athletic foundation
Program Details
Who Is This For?
Week 1
Movement Skills
Develop the foundational movement patterns for football.
35 min6 exercises
Bodyweight Squat
3 sets × 15 reps · Rest 45 sec
Lunge Walks
3 sets × 10 each · Rest 45 sec
Push-ups
3 sets × 10 reps · Rest 45 sec
Plank
3 sets × 30 sec · Rest 30 sec
Glute Bridge
3 sets × 15 reps · Rest 30 sec
Lateral Shuffles
3 sets × 30 sec · Rest 30 sec
Rest Day
Football training
0Rest Day
Recovery or match day
0Speed & Agility
Develop the speed and agility to excel on the pitch.
35 min6 exercises
High Knees
3 sets × 20 each · Rest 30 sec
Butt Kicks
3 sets × 20 each · Rest 30 sec
Skater Hops
3 sets × 8 each · Rest 45 sec
Single-Leg Hop
3 sets × 8 each · Rest 45 sec
Bear Crawl
3 sets × 10m · Rest 45 sec
Bird Dogs
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day
Rest Day