Bodyweight training for teens who play a sport. Jumping and landing, speed, balance and core strength, three short sessions a week that fit around team training.
Most sports injuries in teens happen when landing, cutting or changing direction. This plan trains exactly those things, together with the strength and balance that make you quicker and more stable, using only your bodyweight.
Day 1 is jumping and landing: jump squats, broad jumps and single-leg balance, with lunges and core work. Day 2 is speed and agility: skater jumps, high knees, cossack squats and Nordic curls to protect the hamstrings. Day 3 is strength and balance: squats, rows, single-leg bridges and tuck jumps.
Jumps are done in low reps so every one is high quality: jump fast, land soft. It is about how you land, not how many you do. Reps on the strength moves stay moderate so you never go into practice exhausted.
Fit the sessions around your team schedule, ideally not the day before a match. In season, two sessions a week is plenty. Warm up for five to ten minutes first.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jump Squat | 3 × 5 | 75s |
| Broad Jump | 3 × 4 | 75s |
| Bodyweight Reverse Lunge | 3 × 8 per leg | 60s |
| Single-Leg Balance | 3 × 20-30 seconds per leg | 30s |
| Glute Bridge | 3 × 12 | 45s |
| Plank | 3 × 30 seconds | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Skater Jump | 3 × 6 per side | 75s |
| High Knees | 3 × 20 seconds | 60s |
| Cossack Squat | 3 × 6 per side | 60s |
| Nordic Hamstring Curl | 2 × 3-5 | 90s |
| Push-Up | 3 × 8-12 | 60s |
| Side Plank | 3 × 20 seconds per side | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3 × 12-15 | 60s |
| Tuck Jump | 3 × 5 | 75s |
| Towel Row | 3 × 10-12 | 60s |
| Single-Leg Glute Bridge | 3 × 10 per leg | 45s |
| Dead Bug | 3 × 8 per side | 45s |
| Bird Dog | 2 × 8 per side | 45s |
The Teen Athlete 3-Day Sports Prep plan is 3 days a week, with sessions of about 35 minutes, over 8 weeks.
None. Every exercise in the Teen Athlete 3-Day Sports Prep plan uses your bodyweight, so you can do it at home.
Yes. The Teen Athlete 3-Day Sports Prep plan is a beginner plan, so you can start it with no training background.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Any sport that involves running, jumping or changing direction: football, basketball, netball, volleyball, tennis, rugby and more. The plan builds general athletic ability rather than one sport's skills.
Yes, it is designed to be. Keep it to two or three sessions a week, avoid the day before a match, and drop a session if you are sore or tired.
Jump training works best when every rep is fast and every landing is controlled. Tired jumps mean sloppy landings, which is exactly what this plan is trying to fix.
Stronger legs, better landings and better balance all help acceleration and change of direction. Pair it with your sport's own sprint and skill work for the best results.
Landings are the point of the jump work: land softly on the balls of your feet, knees bent and in line with your toes, and hold the landing for a second. Count your team practices and matches as training days too. Keep at least one full rest day a week, and skip a session if you feel sore or run down.
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