Overview

The Junior Varsity Program for players aged 12-14 is designed to provide young athletes with a safe, age-appropriate, and progressive development pathway. Each phase builds on the previous one, focusing on foundational physical, technical, and mental skills necessary to enjoy and excel in football. This schedule emphasizes fun, learning, and gradual skill advancement, integrating conditioning, skill acquisition, and exposure opportunities.

TRAINING SCHEDULE

Explosive Upper TUESDAY — Strength Training (Allelite Fitness) Developing size, strength, power, and durability. 6, 7 Or 8PM..

Competition WEDNESDAY — Skill Development Led by Lemar Durant (WR University) and Playmaker IQ Position‑specific technique, football IQ, and competitive reps. 6:30PM.

Explosive Lower THURSDAY — Strength Training (Allelite Fitness) Explosive power, speed strength, and injury‑prevention work. 6, 7 Or 8PM.

Pure Speed SATURDAY — Speed & Movement Acceleration, top‑end speed, change of direction, and football movement mechanics. 11 AM.

Athletes will have a 2 In Person 1 Online session per week Regime.

Phase 1: Learn to Train – Prehabilitation & Conditioning

Dates: Jan 27 – Feb 21

• Injury prevention protocols and corrective exercises tailored for young athletes

• Foundational conditioning: aerobic base, mobility, and flexibility with age-appropriate activities

• Core stability and balance drills focusing on coordination

• Baseline testing for speed, agility, and endurance with supportive feedback

Phase 2: Auxiliary Phase – Explosive Power Development

Dates: Feb 24 – Mar 14

• Introduction to basic Olympic lifts with emphasis on technique and safety

• Speed, agility, and quickness (SAQ) drills adapted for younger players

• Coordination and neuromuscular development through fun, football-specific activities

• Building strength-to-speed transfer with age-appropriate loads

Spring Break: Skill Acquisition – Position-Specific Camps

Dates: Mar 16 – Mar 27

• Technical instruction tailored to each position group (QB, OL/DL, WR, DB, RB) with simplified drills

• Competitive drills and small-sided games promoting teamwork and skill application

• Film study and tactical awareness sessions designed for youth understanding

• Guest coaches providing specialized expertise and mentorship

Phase 3: Maximal Power

Dates: Mar 31 – Apr 25

• Resistance training focusing on bodyweight and light weights for strength gains

• Plyometric integration with emphasis on safe landing and technique

• On-field application of power in position-specific scenarios with coaching support

• Monitoring athlete progress through age-appropriate testing and evaluation

Phase 4: Variable Resistance

Dates: May 5 – May 30

• Introduction to advanced resistance techniques using bands and light variable loads

• Emphasis on acceleration, deceleration, and change of direction with proper mechanics

• Football-specific movement pattern refinement focusing on fundamentals

• Continued development of explosive speed through fun drills

Phase 5: Buff and Polish

Dates: Jun 2 – Jun 20

• Refinement of strength and speed gains with focus on injury prevention

• Conditioning for durability and stamina through age-appropriate activities

• Preparation for summer performance camps with emphasis on confidence building

• Athlete readiness assessments with positive reinforcement

U.S. Camps & Performance Camps

Dates: Jul 7 – Aug 15

• Showcase opportunities against age-appropriate competition

• Recruitment visibility focused on development and exposure

• Exposure to U.S. coaching standards and intensity adapted for youth

• Travel, lodging, and competition logistics included with supervision

Break

Dates: Aug 16 – Sept 14

• Recovery and academic preparation

• Optional mentorship, leadership workshops, and film study

• Focus on mental resilience and readiness for in-season work

In-Season Maintenance

Dates: Sept 15 – Oct 17

• Strength upkeep and injury prevention with reduced training volume

• Recovery-focused programming to sustain performance

• Monitoring athlete health and readiness

Phase 2: Late Season Push

Dates: Oct 27 – Dec 5

• Return to explosive power development with age-appropriate drills

• Speed and agility emphasis through fun, competitive activities

• Competitive drills to maintain sharpness

• Preparation for recruitment showcases with focus on development

Speed School Wrap-Up

Dates: Dec 12 – Jan 2027

• Final testing and evaluations with supportive feedback

• Recruitment preparation and exposure planning

• Transition into next year’s development cycle

• Athlete performance reports delivered to families and recruiters

Strategic Impact

• Provides a comprehensive, phased approach to athlete development tailored for ages 12-14

• Builds physical resilience, technical skill, and competitive readiness in a safe environment

• Enhances development opportunities through exposure camps and age-appropriate competition

• Ensures long-term athlete success with structured progression and positive evaluation