Speed is a skill. It lives in the nervous system, not the lungs — and it has to be trained deliberately, with the right mechanics, the right rest, and the right progressive load. The HPL Track & Field Athlete Foundation Program delivers exactly that for athletes ages 10–14.
Designed by Coach Sean Wade with 20 years of performance coaching experience, this 4-week program reflects the reality of youth track: most athletes ages 10–14 are still multi-event athletes. They sprint, they jump, they throw, and they run relays. This program builds a broad athletic base that transfers across every event — from the 100-meter dash to the long jump, shot put to relay legs.
What's inside: Four structured training days per week, 4 weeks of progressive loading:
Day 1 — Speed & Acceleration: Sprint wall drills, A-march/A-skip/B-skip sequence, fast leg drills, acceleration build-outs from 10 to 40 meters, wicket stride simulation, arm drive isolation, and ankle stiffness pogos
Day 2 — Posterior Chain & Power Base: Romanian deadlifts, Nordic curl progressions, glute bridges, Bulgarian split squats, single-leg RDLs, banded clamshells, and anti-rotation core work
Day 3 — Jump Mechanics & Reactive Training: Broad jumps, lateral bounds, depth drops, skater hops, single-leg pogos, and box step-up progressions with full landing mechanics emphasis
Day 4 — Rotational Power & Multi-Event: Hip-shoulder separation work, Pallof press progressions, rotational step and drive, cross-step rotational complex, thoracic rotation, and posterior chain accessory work
Also includes:
6-injury profile covering hamstring strains (with return-to-run protocol), Osgood-Schlatter, shin splints, groin strains, lower back pain, and ankle sprains — with mechanisms, warning signs, and prevention strategies
Complete sport warm-up guide: ankle/hip circuit → A-march → A-skip → B-skip → fast leg drill → wall drive drills → arm drive isolation → acceleration stride-outs to 30m → rotational throw prep
Extended mobility guide covering hip flexors/anterior chain, hamstring length and eccentric control, hip rotators/glute activation, thoracic rotation for throws, ankle dorsiflexion for ground contact, and groin/adductor length
Coach's tips from 20 years of athlete development — real language, real insight
Progress tracking sheet with sprint benchmarks, broad jump distance, Nordic curl reps, and weekly notes
Recovery and cool-down protocol
Full Limitation of Liability disclaimer — Ohio law, Summit County jurisdiction, parental supervision language, sport-specific language
Equipment: resistance bands, light dumbbells, open space. Designed for home, gym, or track access.
Built by Human Potential Labs LLC, Akron, Ohio. — $37