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Alliance Athletics "Foundations" Program - Free Resource

Updated: Dec 3, 2021


This is a free resource for coaches, parents and athletes. I seek to help reduce the rising rates of overuse and acute injury amount young athletes as well as help those athletes who might not have access to funds and resources for training! Please reach out with any questions you might have!


This document is designed to educate, and improve the health and performance of athletes of all levels. It is designed to do with NO EQUIPMENT if needed.


Why we made this program...


The following are some simple, effective programs that athletes of any age can benefit from. The athletes who have used the following routines range from 8-10-year-olds up to full-time professional athletes. Visit our website here to read up on some of our training principles on our blog.


The following program has shown to help prevent and rehabilitate;

  • Patellar Tendinopathy (jumper's knee)

  • Lower back pain

  • Major knee injuries (ACL, MCL, PCL, meniscus tears)

  • Ankle injuries (sprains, tears, ruptures)

  • Shoulder pain

  • Shin splints

  • Plantar Fasciitis

  • And more!

The program has also shown to significantly improve performance, including;

  • Vertical Jump

  • Speed

  • Agility/Quickness

  • Mobility and Flexibility

  • Decreased muscle soreness following activity


I encourage everyone reading this to send us your form clips, so I can coach your form and progress you forward in each of the movements. Instagram or WhatsApp works best, my number and page are below. You can also post a video of you or your team doing the program and tag our page to get coaching feedback!


Please do not hesitate to reach out to me directly to answer questions or help you get the most out of this information. There is also plenty of free information on our website.


Alliance Athletics Website</