12/14U
- Transition to progressive overload with structured weight training (light to moderate barbells, dumbbells, kettlebells).
- Develop force production through explosive movements (e.g., jumps, medicine ball throws, sled pushes).
- Introduce basic Olympic lifting progressions (e.g., hang power cleans, snatch pulls) with emphasis on technique.
- Implement sport-specific conditioning tailored to their needs (energy system development, sprint mechanics).
- Advance plyometric training with multi-directional jumps and bounds.
- Continue reinforcing quality movement patterns and injury prevention strategies.
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