Online Strength and Conditioning Programmes for Young Athletes
Research-informed athletic development, delivered directly through your smartphone.
Designed by Dr Jason Moran and Dr Mark Williams, our evidence-led programmes help young athletes develop strength, movement skills, speed, coordination and confidence through structured, age-appropriate training.
Every programme is tailored according to age, biological maturation and training experience, providing a progressive pathway for long-term athletic development.
Progressive Training Pathways
Our programmes follow a structured Bronze, Silver, and Gold pathway, with each level containing three separate 12-week periodised training phases.
When completed sequentially, each phase progressively develops:
- Movement skills and coordination
- Strength and power
- Speed and athleticism
- Physical robustness and resilience
- Confidence in training and sport
Each programme is developmentally appropriate and designed specifically for children and adolescents.
Start your recommended programme
12-week Programme
£29.99
✔ Instant FITR access
✔ Video coaching
✔ Progressive programming
New to Strength Training?
Some Bronze, Silver, and Gold phases require access to external resistance equipment such as dumbbells, kettlebells, barbells, or pull-up bars.
For parents who would prefer their child to begin with bodyweight-only training, we also provide an 8-week Foundational Movements for Strength and Conditioning programme designed to develop movement competency and confidence before progressing into loaded training.
Girls Programmes
Boys Programmes
Free MatchFit Movement RAMP Warm-Up
Prepare properly for training and sport with our free neuromuscular RAMP warm-up, available through the FITR app.
Designed to help optimise performance and reduce injury risk factors, the warm-up prepares young athletes for the physical demands of sport and training.
Need personalised advice?
Book a 1:1 Athletic Development Consultation.
We’ll help you:
Choose the right programme.
Understand growth and maturation (PHV).
Integrate training with sport.
Plan long-term athletic development.
Book your consultation below.