Youth Strength & Conditioning
Youth Strength & Conditioning
AMP Lab’s Objectives
The AMP Lab youth strength and conditioning programme is designed to achieve the following objectives:
empower all youths with the skills and knowledge to perform strength training
enhance strength to lower the risk of sporting injury and non-sporting injury for youth
allow youths to build self-esteem, confidence and an active lifestyle habit through lifelong engagement in an active lifestyle and sports
Youth Strength and Conditioning Programme
AMP lab’s resistance training programme is comprehensively designed to address multiple components of physical fitness
Movement
skills
Muscular
Strength and
Endurance
Power
Agility
Speed
Movement skills
Muscular Strength and Endurance
Power
Agility
Speed
Professional exercise and sport science bodies recommended that youths should be taught age-specific and ability-appropriate exercise to ensure that physical fitness improves and injury risk decreases.
PROGAMME
FUNDAMENTAL
ADVANCED
Movement Skills
Basic (knee, hip, & ankle stability)
Advanced (knee, hip, & ankle stability)
Sport-specific (dynamic warm-up)
Sport-specific (dynamic warm-up)
Endurance
Basic bodyweight exercises (squat, hinge, lunge, push, press & pull)
Advance bodyweight exercises 1
Advance body weight exercises 2
free weight and machine resistance training
Power
Low-moderate plyometrics
Moderate-high plyometrics
Agility
Change-of-direction drills (Primary Focus)
Reactive Agility
Reactive Agility (Primary Focus)
Change-of-direction drills
Speed
Movement Technique Training
Force Development Training
(via Power and Strength Exercises)
PROGAMME
FUNDAMENTAL
ADVANCED
Movement Skills
Basic (Knee, Hip,& Ankle Stabilty)
Advanced (Knee, Hip,& Ankle Stabilty)
Sport-specific (Dynamic Warm-up)
Endurance
Basic Bodyweight Exercises (Squat, Hinge, Lunge, Push, Press & Pull)
Advance Bodyweight Exercises 1
Advance Bodyweight Exercises 2
Free Weight and Machine Resistance Training
Power
Agility
Change-of-direction drills
(Primary Focus)
Reactive Agility
Reactive Agility (Primary Focus)
Change-of-direction drills
Speed
Movement Technique Training
Force Development Training
(via Power and Strength Exercises)
The AMP Lab Methodology
AMP Lab’s approach to coaching combines evidence-based practice with established coaching principles.
Sample test battery to assess students’ standards
EVALUATION
FUNDAMENTAL
ADVANCED
Cardiorespiratory
Fitness
Yo-yo Endurance Test
Muscular Strength and
Endurance
Pull-ups
15 RM Test (squat, bench press, row)
Power
Agility and Speed
EVALUATION
FUNDAMENTAL
ADVANCED
Cardio-
respiratory
Fitness
Muscular Strength and
Endurance
Pull-ups
15 RM Test (Squat, Bench Press, Row)
Power
Vertical Jump
Agility and Speed
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