Functional Strength Program (Ages 11–12)
Frequency: 2–3 days per week (non-consecutive days)
Session Length: 30–45 minutes
Warm-Up (5–8 minutes)
Perform each movement for 30–45 seconds:
- Marching or jogging in place
- Arm circles (forward and backward)
- High knees
- Walking lunges
- Bear crawl
- Inchworms
- Jumping jacks
Workout A
Lower Body
Bodyweight Squats
- 2–3 sets × 10–15 reps
Step-Ups
- 2–3 sets × 10 reps per leg
Upper Body
Incline Push-Ups
(using bench, wall, or sturdy surface)
- 2–3 sets × 8–12 reps
Resistance Band Rows
- 2–3 sets × 10–15 reps
Core
Front Plank
- 3 × 20–30 seconds
Dead Bug
- 2 sets × 10 reps per side
Conditioning Finisher
Farmer Carry
(carry dumbbells, kettlebells, or heavy water jugs)
- 3 × 30–50 feet
Workout B
Lower Body
Reverse Lunges
- 2–3 sets × 8–10 reps per leg
Glute Bridges
- 2–3 sets × 12–15 reps
Upper Body
Resistance Band Chest Press
- 2–3 sets × 10–15 reps
Bird-Dog Row
(light weight)
- 2 sets × 10 reps per side
Core
Side Plank
- 2 × 15–30 seconds per side
Medicine Ball Rotational Throws
(if available)
- 2 sets × 8 reps per side
Conditioning Finisher
Bear Crawl Relay
- 3 rounds × 20–30 feet
Workout C (Optional Third Day)
Functional Movement Circuit
Complete 3 rounds:
- Goblet Squat (light weight) × 10
- Push-Ups × 8
- Farmer Carry × 40 feet
- Step-Ups × 10 each leg
- Resistance Band Row × 12
- Plank × 30 seconds
- Skipping or Jump Rope × 1 minute
Rest 1–2 minutes between rounds.
Progression
Weeks 1–2:
- Learn technique
- 2 sets per exercise
Weeks 3–4:
- Increase to 3 sets
Weeks 5–8:
- Add light resistance when form is excellent
- Increase carry distances or plank times
Key Coaching Cues
- Keep chest up during squats and lunges.
- Maintain a neutral spine during all exercises.
- Move slowly and under control.
- Stop if pain occurs.
- Prioritize quality over quantity.
Example Weekly Schedule
Monday: Workout A
Wednesday: Workout B
Friday: Workout C (optional) or a sport/activity day
This program builds the foundational movement patterns—squat, hinge, push, pull, carry, rotate, and stabilize—that support sports performance, injury prevention, and long-term athletic development. The National Strength and Conditioning Association recommends focusing on these movement skills before progressing to heavier resistance training during adolescence.
Recent Comments