Raise My Game

As a strength coach, my goal is to build robust, resilient athletes, keep them in the game, and protect their joints.
If a youth athlete relies purely on their quads to decelerate, change direction, or jump, their knees take a massive beating. True joint protection comes when the glutes, hamstrings, and calves work together to stabilize the leg.
Forget passive stretches—athletes need functional loading that mimics the intense forces of sport. Add these 5 moves to their routine:
THE 5-MOVE KNEE BULLETPROOFING ROUTINE
1. Modified Banded Crab Walk
Wakes up the glutes to stabilize the pelvis and stops the knees from buckling inward during sharp turns or landings.
Prescription: 2–3 sets of 10–12 steps each way.
2. Spanish Squat Hold (Isometric)
The gold standard for tendon resilience. Forces the quads to fire intensely, building serious tendon strength without overloading the joint.
Prescription: Hold for 45 seconds. Repeat 4 times.
3. Deficit Reverse Lunges
Sports are played one leg at a time. This builds unilateral stability and forces the front glute to lock the knee in place.
Prescription: 3 sets of 8 reps per leg.
4. Weighted Calf Raises (Full ROM)
Tight calves limit ankle mobility and stress the knee. Strengthening them in a deep stretch prepares the lower leg for hard braking forces.
Prescription: 2 sets of 15 slow, controlled reps.
5. Couch Stretch
Hours of sitting at school desks locks up the hip flexors, pulling the pelvis out of alignment and putting constant tension on the knees.
Prescription: Hold for 60 seconds per side.
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In real sports, movement is rarely completely straight. If our athletes only train in a single line, they’re going to leak energy the exact second they have to turn, kick, or take contact on the field.
That’s why we don't just stay static here—we add controlled rotation into the movement.
Adding controlled rotation to static bracing teaches the body to transfer power seamlessly between the hips and the shoulders.
When you break it down, adding that twist does three massive things for a junior athlete:
ELITE FORCE TRANSFER: It glues the upper and lower body together. That means more power behind their kicks, longer passes, and faster cuts.
DECELERATION CONTROL: It specifically trains the body's braking system, letting them stop and spin on a dime without losing balance.
REAL-WORLD RESILIENCE: It safely prepares a growing spine for the high-velocity, unpredictable twisting forces of live match play.

THE MISSING LINK IN YOUTH SPEED ⚡️
​Before chasing heavy weights, we need to focus on how a young athlete handles the ground and moves on one leg. Skipping these basics limits true game speed.
​"Before overloading a growing frame, we must build ankle elasticity and single-leg stability." — Coach Neil Odell
​THE FOUNDATION:
🦶 POGOS: For ground explosiveness.
⚖️ UNILATERAL CONTROL: Fixes movement gaps.
💪 BASE STRENGTH: Prepares joints safely.
​Kudos to Athlete C for the locked-in focus here. Quality first. 👊
​www.raisemygame.au
​

The short speed secret! The reality of many sports is short, explosive accelerations. Is your child training for the right speed? Follow us for more speed, strength and youth sport training tips.

THE UNKNOWN SECRETS OF THE ZERCHER SQUAT
​Standard back squats aren't the only way to build power. For youth performance, the Zercher squat is a game-changer.
​"The front-loaded position forces the core and upper back to engage, teaching young athletes how to stay rigid and transfer power."
​3 REASONS TO ZERCHER SQUAT:
BRACE THE CORE: Stops wasted energy when cutting or taking contact.
ACCELERATION ANGLES: Mirrors the exact posture needed for a powerful sprint start.
SPINE PROTECTION: Reduces direct pressure on the spine, making it safer for growing frames.
​Kudos to athlete C for absolute locked-in focus and ex*****on on this set.
​www.raisemygame.au
​
Raise My Game

THE WHY: The Science of Single Leg
❌ NO LEAKS: Stability keeps your power moving forward.
🛑 GAME-DAY BRAKES: Control the landing to win the cut.
🏃‍♂️ SPECIFICITY: You run one leg at a time. Train that way.

WHAT THE PLAYERS SAY:
"I feel all the single leg stuff is now paying off. My knees feel good and I’m now stronger and getting faster"
WANT A FASTER ATHLETE?
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www.raisemygame.au

Speed Camp curved sprint competition 💥