Pillar 3 - Build (Strength)

Age-Appropriate Training

8–10

Bodyweight

Movement quality

Balance

Landing mechanics

11–13

Resistance bands

Medicine balls

Dumbbells

Technique

14–18

Periodized strength

Explosive lifting

Power

Speed strength

Hypertrophy

In-season maintenance

Off-season development

Strength

Categories

Lower body

Upper body

Posterior chain

Rotational power

Grip strength

Core stability

Single-leg strength

Explosiveness

Vertical jump

Medicine ball power