Bodywise Training · Youth Performance · Ages 11–18

Athletic
Foundations

A 6-week sport-specific performance programme for young athletes aged 11–18. Stronger, faster, more resilient — built for the demands of your sport.

6 Weeks

18 Sessions

4 Sport Tracks

45–60 Min Sessions

View Programme Options

Choose Your Track

One Programme.
Your Sport.

Every session is built on a shared athletic foundation, then finished with sport-specific conditioning that matches the demands of your game.

⚽

Football

Sport Focus Agility & acceleration · Deceleration & change of direction · Ball mastery under fatigue

🏀

Basketball

Sport Focus Vertical jump development · First step quickness · Defensive stance endurance

🏉

Rugby

Sport Focus Contact robustness · Strength endurance · Work capacity under load

🚣

Rowing

Sport Focus Postural endurance · Pulling strength · Aerobic base development

Programme Structure

3 Sessions.
Every Week.

Each week follows the same three-session pattern, progressively building intensity across six weeks. Every session has a distinct purpose.

Session A

Strength

Squat pattern — compound loading
Push pattern — upper body strength
Core stability and anti-rotation
Progressive overload across all 6 weeks

Session B

Power & Athleticism

Plyometric jump work
Change of direction and reactive drills
Single-leg stability and control
Neuromuscular coordination

Session C

Strength & Conditioning

Total body strength circuits
Work capacity and conditioning
Sport-specific finisher (your track)
Progressively increases in challenge weekly

6-Week Progression

Built to Peak.

The programme is periodised across three distinct phases, each building on the last. Your athlete won't plateau — the training adapts.

1–2

Movement Foundation

Learning to move well under load. Technique-first approach with moderate volume to establish patterns and identify weaknesses.

Loading 3 sets · Moderate reps · Focus on form

3–4

Strength & Power

Volume and intensity increase. Power exercises introduced alongside compound strength work. Athletes begin to feel real performance gains.

Loading 4 sets · Increased load · Power progressions

5–6

Performance Phase

Peak loading. Heavy strength work, maximal jumps, and sport-specific conditioning circuits. Built for athletes who are ready to compete.

Loading 5 sets · Maximal effort · Sport-specific peak

Who It's Built For

Real Numbers.

11–18

Age RangeAll secondary school age groups

Sessions TotalThree sessions per week over six weeks

45–60

Minutes Per SessionFits around school and sport commitments

Sport TracksFootball, Basketball, Rugby, Rowing

Equipment ExcusesDumbbells, bands, and bodyweight only

Enrolment Options

Two Ways In.
One Standard.

Both options include the complete 6-week programme. The difference is how closely your athlete works with the coach throughout.

Coached Online

^£127

One-time · 6-week programme + weekly coaching

✓ Full 18-session programme via Trainerize app
✓ Your choice of sport track finisher
✓ Exercise video library for every movement
✓ Weekly check-in with your coach
✓ Form feedback on submitted session videos
✓ Direct message access throughout
✓ Progress tracking across all 6 weeks

Enrol — Coached Online

Includes Studio Time

Studio Performance

^£197

One-time · Full programme + 3 in-person sessions

✓ Everything in Coached Online
✓ 3 × in-person technique sessions
✓ Bodywise Kensington studio
✓ Initial movement assessment
✓ Programme tailored to assessment findings
✓ Priority access to Summer Camp

Enrol — Studio Performance

→ Summer Camp pathway: Completing Athletic Foundations gives your athlete a direct route into the Bodywise Summer Strength & Conditioning Camp — already knowing the system, the movements, and how to train with intent.

Bodywise Training

Locations

Contact

AthleticFoundations

One Programme.Your Sport.

3 Sessions.Every Week.