Athletic Foundations

Every world-class athlete started with the fundamentals. Most were never taught them properly.

Athletic Foundations is an 8-week program that gives young athletes the physical base to train safely, move well and progress with confidence. Three sessions a week, about 45 minutes each, built to sit alongside school and club sport rather than replace it.

Every exercise has two versions. Option A needs nothing but bodyweight and a tennis ball, so it can be done at home, in a park or in a hall. Option B adds light load for the strength work and throws, and a harder version of each speed and jump drill. Run the 8 weeks with Option A, retest, then run them again with Option B: 16 weeks of training from one program.

What's inside

• 31-page e-book: 6 coached sessions across 2 phases, each on a single page
• Two ways to train every exercise, with a checklist for when the athlete is ready to add load
• Six simple tests for Week 0, Week 9 and Week 17, and how to run them the same way each time
• An 8-minute warm-up and 3-minute cooldown for every session
• Exercise library with coaching cues and full instructions, and video links for most exercises
• Weekly schedules that fit around team training and game day, in season and out
• Pain-scale rules, growth-spurt guidance and when to see a physio
• A section for parents: what to do, what to leave alone, and how to supervise
• Answers to the questions parents ask most

Who it's for

• Developing athletes, roughly 11–18 years old, in any sport
• Athletes beginning structured strength and speed training
• Athletes stepping up to representative or academy level
• Parents who want a safe, professional base for their athlete

Outcomes

• Faster sprinting and better acceleration posture
• Higher, quieter, better-controlled jumps and landings
• Stronger legs, trunk, calves and shins
• Fewer niggles, and habits that carry into every level that follows

The base comes first. Everything else is built on it.

Instant download: 31-page digital e-book. 3 sessions a week, about 45 minutes. No gym required.