The Programme
Five pillars, staged by age
Nothing here is a shrunken adult programme. Each pillar is built for growing athletes and staged by age band, and every drill ends with one action: log it. That log feeds your dashboard, your XP and your streak.
Strength & Conditioning
Movement first, load second. Every athlete starts with a Fundamental Movement Skills (FMS) assessment; blocks unlock as standards are met.
Bodyweight mastery — squat, hinge, push, pull, brace. Games-based conditioning.
Loaded movement with strict standards — goblet work, trap-bar patterns, med-ball power.
Structured S&C blocks — periodised strength, power development, position-specific work.
Speed & Athleticism
The first five metres win matches at every age grade. Sprint mechanics, acceleration, agility and plyometrics — filmed, drilled, logged.
Running mechanics, skipping patterns, low-dose hops and bounds.
Acceleration technique, curved runs, reactive agility, intro plyometrics.
Max-velocity work, resisted sprints, sport-specific change of direction.
Injury Prevention
Growing bodies break differently. Prehab routines, mobility flows and recovery habits — sleep and stretching count as sessions and earn XP.
10-minute pre-training routines targeting knees, ankles, groin — the GAA big three.
Follow-along flows for hips, hamstrings and thoracic spine.
Sleep logging, cool-down protocols, load-spike warnings when growth and volume collide.
Nutrition
Fueling for growth and performance — never weight-cutting, never fad diets. Simple plates a teenager can actually make.
The performance plate: what training-day and rest-day meals look like.
Timing guides — night before, morning of, half-time, recovery window.
Daily targets tracked in-app with streak credit.
Performance Tracking
The retention engine. Log every session, test every 8 weeks, and watch the graph climb. Levels, badges and streaks make consistency visible.
20m sprint, countermovement jump, Yo-Yo IR1 and 5k — every 8 weeks, guided in-app.
Every logged session earns XP. Levels carry rank titles from Club Rookie to County Prospect.
Daily streaks, week-consistency dots and a badge case with clear unlock criteria.
Ready to test yourself?
Onboarding runs your first baseline tests and builds your opening block automatically.
Start Your Journey →