junior foundation training special


Welcome to your first step in improving your sporting performance.

If you have been working from home recently then the level of activity for your children will have reduced. This is natural as children are at home schooling now, and it can be tough to balance your work requirements and the children’s schooling challenges, however it is important to keep them active and healthy through this difficult time. The main thing is that you feel it is important to help develop their athletic ability.

This resource is designed to help juniors develop their Foundation, which is important for their health and well being and to allow the best results from the Performance Model, which follows on from this section. It is hugely important for young athletes to develop their athletic ability through controlled steps to enable their bodies to adjust to changes in loading.


Over the course of this resource you will be taken through a series of exercises to test your strength, mobility and balance along with other fundamental movements that make up your key aspects of building a stronger Foundation. Our overriding aim is to provide all juniors with an Athletic sports programme that will significantly enhance the movement & health. This initial programme will provide a basis for overall enhancement of your foundation movement patterns and allow you to progress onto our Performance programme at a later stage.

our programme

Body Logic Health have developed a unique athletic development programme, based around 2 Key Steps:


in this section your foundation will be made stronger by developing the following core elements:


It is important to build strong muscles, we all understand this concept however muscles work in many different ways and it is important to address these in a structured way.

The concept here is to help develop tissue tolerance for the junior athlete.


You need more than just strong muscles as an athlete. They need to work together to control rotational forces placed on the body, such as changing direction or kicking a ball.

If we can improve how the muscles work together this opens up performance improvement opportunity.


The young athlete has different challenges to an adult as they grow taller and stronger. These growth spurts can affect muscle length, joint function and health. 

Effective management is important to help prevent overloading of tissues and therefore potential injury issues.



This is one for your coaches to work on, technique in sport is a key area to develop and with the rest of the core elements in place, you will find technique can improve dramatically.

There will be further information on developing your running technique over the coming weeks, especially if you are inside for much of your day.



Again in the young athlete this can be greatly improved, mostly this will be addressed through participation through the sports you are involved in, however it can be assessed and developed further.

There will be further videos for developing stamina over the coming weeks, especially if you are inside, so keep an eye out.


Build your foundation

   In this section you will find ten exercises, in order of difficulty and stress for the body.

​These will slowly identify areas of weakness within the body’s movement foundation to be trained and improved to help future athletic development. Each exercise has a benchmark to achieve with good control, this is the most important point. Completing an exercise poorly will not allow your body to adapt and develop the best movement patterns for future progress.

Please follow the instructions on the video closely and complete for the benchmarked time or number of repetitions. The plan would be to complete the first 5 exercises one day, and repeat the circuit 3 times, then the next day complete the second 5 exercises again for 3 circuits. This adds variation to the routine, challenges the body in different ways and all these exercises can be completed inside. If safe you may want to add a short run, 20 metres x5 is perfect, run then walk back to the start whihc will add stamina.



Once you have completed all ten exercises well then you will be ready to progress your training onto the Elevate Your Performance phases.

Elevate your performance

Ready to progress to the next stage of your athletic development?

What next?

As you will be aware children tend to change dramatically and this can throw the hard work of their foundation out the window.

​This generalised programme is designed to make sure the kids keep their foundation platform in place. As such this programme can be revisited at other points during the year to review and make sure the fundamentals are still in place. This can reduce injury risks and help to maintain performance levels. Obviously with individualised training the specifics can be targeted more effectively assisting in performance gains, Body Logic Health have helped a number of young athletes improve their athletic development

Our suggestion would be to begin work on this Foundation for Athletic Development at the start of each season. If the movement foundation has remained strong you will find your child will scoot through these exercises with ease, showing they are ready to progress straight into the performance training.

It would be quite normal though, to find that they find one or two of them difficult again. You have helped identify a weakness that can be addressed before overloading of the tissues occurs.

With your foundation in place, you can develop performance effectively, safely with the best results achievable.

Build A Better Athlete


Arthur Leventhorpe
Arthur Leventhorpe
All staff are super friendly, Sergio has saved my shoulder, always enjoy coming here
Sharon Byrne
Sharon Byrne
Just finished a six week massage course with Andrew Walker; have to say that I’ve had many massages before with very little interaction and not knowing what was causing my back problems when I left, but Andrew was very different! Excercises to do every week, explaining what might be the cause and spoke to me in a manner that I knew what he meant! He’s definitely worth every star! Would also like to mention the lovely lady on reception, Harriet who is so welcoming and always has a smile on her face 🥰
James Lamper
James Lamper
Great professional team, excellent customer service. They helped me move from chronic pain and mobility issues, to being injury free, moving with confidence, and running with great technique. Body Logic will take care of you, and your health!
Chiara Cristoni
Chiara Cristoni
I had a running analysis with Andrew at BodyLogicHealth and found it very informative. The idea of dissecting my running style on a big screen was slightly uncomfortable but it turned out very interesting and useful! Andrew pointed out a few things that can be tweaked to improve my running efficiency as well lower injury risk, but also highlighted what I am doing right. It was a quite in-depth session and I would really recommend it! A big thank you to all staff at BLH, great service always!
Josef Wisniewski
Josef Wisniewski
I have been seeing Alex at Body Logic for around 9 months, rehabilitating my sports injury and have had excellent treatment so far. Everyone is very friendly, the gym equipment is good quality and the physios are extremely knowledgeable and supportive. I also had a running analysis session with another physio which was a really great experience. I am almost fully recovered and with the help that Alex that has given me I am hoping to be able to hike to Everest Base camp in a couple of months time. I would highly recommend Body Logic for physiotherapy to anyone!
Lucie Burns
Lucie Burns
I’ve been visiting Body Logic on and off for a few years (for different ailments). Every time I have received a friendly and professional service. It is one of the only physios where I feel they have a good understanding of what is wrong and present a solid plan for getting me back on track. With previous physios I always left feeling treatment was guess-work and have never really recovered. Body Logic’s ethos to correct body movements help you not only recover from injury but prevent future ones. This, supported by their high-quality Pilates instructors provides holistic support to ensure you are using your body correctly. Highly recommend.
Aidan McMahon
Aidan McMahon
Superb experience and got me returning to running after seeing another physio (unsuccessfully for 8 months previously!). Would highly recommend working with Andrew, Roisin & Alex - a great team!

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Body Logic Health

292 Battersea Park Rd
SW11 3BT