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
HPL Track & Field Athlete Foundation Program 4 Week
The programs, guides, and digital content provided by Human Potential Labs LLC ("HPL") are intended for general fitness and educational purposes only. By purchasing, downloading, or using any HPL digital product, you acknowledge and agree to the following:
Not Medical Advice The information contained in this program is not intended to diagnose, treat, cure, or prevent any medical condition. Nothing in this content should be construed as medical advice. Consult your physician or a qualified healthcare provider before beginning any new exercise or nutrition program, particularly if you have a pre-existing health condition, injury, or concern.
Assumption of Risk Physical exercise carries inherent risk of injury. By participating in any program or following any guidance produced by HPL, you voluntarily assume all risk of injury or harm. HPL, its owner, employees, and affiliates are not responsible for any injury, illness, loss, or damage arising from the use of this content.
Parental Responsibility Programs designed for youth athletes (ages 10–17) require direct parental or guardian supervision at all times. The parent or guardian assumes full responsibility for assessing the physical readiness of the minor and for ensuring all exercises are performed safely and appropriately.
Individual Results Results vary based on individual effort, adherence, fitness level, age, and other factors outside HPL's control. No specific outcome is guaranteed.
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Governing Law This disclaimer is governed by the laws of the State of Ohio. Any disputes arising from the use of HPL products shall be subject to the jurisdiction of the courts of Summit County, Ohio.
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