# Teen Athlete – 3-Day Sports Prep

> 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.

Goal: Athletic Performance · Level: Beginner · Equipment: Bodyweight · 3 days/week · ~35 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/teen-athlete-sports-prep

_Updated 10 October 2026_

## Who is this plan for?

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.

## The full 3-day plan: exercises, sets and reps

### Day 1 – Jump & Land — Power & Landing

- **Jump Squat** — 3 sets × 5 reps, rest 75s
- **Broad Jump** — 3 sets × 4 reps, rest 75s
- **Bodyweight Reverse Lunge** — 3 sets × 8 per leg, rest 60s
- **Single-Leg Balance** — 3 sets × 20-30 seconds per leg, rest 30s
- **Glute Bridge** — 3 sets × 12 reps, rest 45s
- **Plank** — 3 sets × 30 seconds, rest 45s

### Day 2 – Speed & Agility

- **Skater Jump** — 3 sets × 6 per side, rest 75s
- **High Knees** — 3 sets × 20 seconds, rest 60s
- **Cossack Squat** — 3 sets × 6 per side, rest 60s
- **Nordic Hamstring Curl** — 2 sets × 3-5 reps, rest 90s
- **Push-Up** — 3 sets × 8-12 reps, rest 60s
- **Side Plank** — 3 sets × 20 seconds per side, rest 45s

### Day 3 – Strength & Balance

- **Bodyweight Squat** — 3 sets × 12-15 reps, rest 60s
- **Tuck Jump** — 3 sets × 5 reps, rest 75s
- **Towel Row** — 3 sets × 10-12 reps, rest 60s
- **Single-Leg Glute Bridge** — 3 sets × 10 per leg, rest 45s
- **Dead Bug** — 3 sets × 8 per side, rest 45s
- **Bird Dog** — 2 sets × 8 per side, rest 45s

## Frequently asked questions

### How many days a week is the Teen Athlete 3-Day Sports Prep plan, and how long are the workouts?

The Teen Athlete 3-Day Sports Prep plan is 3 days a week, with sessions of about 35 minutes, over 8 weeks.

### What equipment do I need for the Teen Athlete 3-Day Sports Prep plan?

None. Every exercise in the Teen Athlete 3-Day Sports Prep plan uses your bodyweight, so you can do it at home.

### Is the Teen Athlete 3-Day Sports Prep plan good for beginners?

Yes. The Teen Athlete 3-Day Sports Prep plan is a beginner plan, so you can start it with no training background.

### Is the Teen Athlete 3-Day Sports Prep plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### Which sports is the Teen Athlete 3-Day Sports Prep plan for?

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.

### Can I do the Teen Athlete 3-Day Sports Prep plan alongside team training?

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.

### Why so few reps on the jumps?

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.

### Will the Teen Athlete 3-Day Sports Prep plan make me faster?

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.

## Safety notes

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.