Alliance Athletics "Foundations" Program - Free Resource

Updated: 11 hours ago

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


WhatsApp: +1 (204) 891-6851

Instagram: @Alliance_Athletics_

Introduction - How to use this page

This page is divided into 4 different sections. For convenience here is a list of contents:

1) Workouts with Instructional Videos for each exercise (very detailed)

2) Full Instructional Videos for each Workout (detailed)

3) Condensed Follow-Along Videos (condensed)

4) Skeleton Program with just Exercises (screenshot)

1) Workouts with Instructional Videos for each Exercise


Backpedalling Variation - 50-100 meters

This pumps blood into your "deceleration muscles" as well as into your knees and ankles. It is a fantastic way to warm up before practice or competition. This exercise can be followed by any traditional sports specific warm-up, focusing on moving through a full range of motion.


Poliquin Step Up - 3 sets of 20 per leg

This can be done as a substitute for backpedalling if it is not possible to complete it. It will achieve the same effect.

Post Practice/Competition (Most Important)

A two to a three-minute routine that can significantly decrease the chance of injury and soreness for athletes in season. It is best to be done after activity when the athletes are warm and have good blood flow.

*In as little sets as possible*

Sissy Squat x 20-25 reps

This exercise strengthens the muscles surrounding and protecting the knee and is excellent at preventing knee tightness and soreness.

STL Calf Raise x 20-25 reps per leg

The "Strength Through Length" Calf Raise improves mobility and strength of the lower leg simultaneously.

Tibialis Raise x 20-25 reps

Protects against shin splints while improving performance. Quite possibly the most underrated exercise due to everyone neglecting it!

In Season/Offseason Training

This program is perfect for coaches or players who play court sports. Build strength, improve mobility and reduce the chance of injury. Performance can increase while in season! Can be done alongside any other program (you will get more results from other programs when this program is added, in some capacity)

Each of the following 3 workouts can be done once per week if the athletes are in season. If the athletes are in the offseason they can go through each workout up to 2 times per week.

Day 1: Ankle and Knee Bulletproofing/Performance

A) Heel/Toe Walk - 20 meters each

B) Backpedalling -100-300 meters

C) Reverse Step Up - 3 sets of 20-25/leg

D1) Tibialis Raise - 3 sets of 20-25 reps

D2) STL Calf Raise - 3 sets of 10-12/leg

E) VMO Pulse - x 50 (in as little sets as possible)

L-Sit - Challenge yourself! How long can you hold?

Day 2: Posterior Chain Mobility and Strength

A) Heel/Toe Walk - 20 meters each

B) SL RDL - 3 sets of 10/leg

C1) Nordics - 3 sets of 8 -10

C2) Couch Stretch - 3 sets of 45 seconds

D) Jefferson Curl - 3 sets of 10

Day 3: Upper Body Strength Through Length

A) Banded Pull Aparts - 25 reps

B) YTAW - 10 reps/movement

C1) Pull Progression - 3 sets of 10-12

C2) Push Progression - 3 sets of 10-12

D) L-Sit - Challenge yourself! How long can you hold?

2) Full Instructional Videos for each Workout

Watch these to see the workout done at Maples Collegiate and learn the WHY behind the exercises as well as how to modify and coach the exercises!