Youth Strength & Conditioning

Youth Strength & Conditioning

AMP Lab’s Objectives

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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

Group 7 1

Movement
skills

Group 11 1

Muscular
Strength and
Endurance

Group 8 1


Power

Group 9 1


Agility

Group 10 1


Speed

Group 7 1

Movement skills

Group 11 1

Muscular Strength and Endurance

Group 8 1

Power

Group 9 1

Agility

Group 10 1

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 Stabilty)
Advanced (Knee, Hip,& Ankle Stabilty)
Sport-specific (Dynamic Warm-up)

Sport-specific (Dynamic Warm-up)

Muscular Strength and
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

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

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)

Sport-specific (Dynamic Warm-up)

Muscular Strength and
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

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

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.

Group 21
Group 22 1
Group 23 1
Group 24 1
Group 25 1
Group 21
Group 22 1
Group 23 1
Group 24 1
Group 25 1

Sample test battery to assess students’ standards

EVALUATION

FUNDAMENTAL

ADVANCED

Cardiorespiratory
Fitness

Yo-Yo Endurance Test

Yo-Yo Intermittent Test Level 1

Muscular Strength and
Endurance

Incline Pull-ups

Pull-ups
15 RM Test (Squat, Bench Press, Row)

Power

Vertical Jump

Vertical Jump

Agility and Speed

T-test

T-test

EVALUATION

FUNDAMENTAL

ADVANCED

Cardio-
respiratory
Fitness

Yo-Yo Endurance Test

Yo-Yo Intermittent Test Level 1

Muscular Strength and
Endurance

Incline Pull-ups

Pull-ups
15 RM Test (Squat, Bench Press, Row)

Power

Vertical Jump

Vertical Jump

Agility and Speed

T-test

T-test

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