Help Your Athlete Get Stronger — Outside of Practice
A simple 30-day program that helps young athletes build strength, mobility, recovery and healthy performance habits — in just 5–10 minutes a day.
Designed for athletes ages 10–16. No extra practices. No complicated training plan.
$99 • Includes 1 year of SpringSpot Individual Membership
Youth Athlete Foundations
Anytime
Anywhere
Any Sport
Your athlete practices their sport.
But what happens between practices?
Maybe you've told them to stretch.
Or foam roll.
Or get more sleep.
Or work on strength.
But between school, practices, games and family life, it's hard to know what they should actually be doing — and even harder to get them to do it consistently.
Youth Athlete Foundations gives them the plan.
Testimonials
Strength, Flexibility and Rest
★★★★★
“My son is definitely stronger now and has improved his flexibility. Plus he cares more about getting enough sleep every night. Do the Youth Athlete Foundation Program, your kids will thank you for it!”
— Parent of 13-year-old basketball player
“My shot has improved now that I have better balance and flexibility in my hips and legs.”
— 13 year old basketball player
Built With an Athlete's Perspective
Youth Athlete Foundations was developed by the SpringSpot team, including Founder She-Rae Chen, a former NCAA Division I athlete and parent of young athletes who understands firsthand what kids need to build a strong foundation beyond practice.
Move Better. Recover Smarter. Build Better Habits.
Move Better
Build strength, mobility, balance, coordination, and movement confidence.
Recover Smarter
Reinforce warm-ups, cool-downs, recovery, rest, and habits that support durability.
Build Better Habits
Help athletes develop consistency, accountability, and routines they can carry beyond the season.
A Clear Plan for the First 30 Days
Each week builds on the last, with simple, effective activities that athletes can complete at home.
WEEK 1
Learn It
Get familiar with habits.
WEEK 3
Apply It
Put it into real-life application.
WEEK 2
Build It
Start building consistency.
WEEK 4
Own It
Build confidence and ownership.
Just 5–10 minutes at a time, scheduled for your athlete in SpringSpot.
Made for Real Life
✓ Complete 30-day program
✓ Two Youth Foundations strength workouts
✓ Mobility + stretching routines
✓ Athlete foam rolling routine
✓ Sleep habit tracker
✓ Scheduled To-Dos in SpringSpot
✓ Progress and habit tracking
✓ 1 full year of SpringSpot Individual Membership
Are you a coach or team?
Get Youth Athlete Foundations for up to 20 athletes.
Frequently Asked Questions
Who is Youth Athlete Foundations designed for?
The program is designed primarily for athletes ages 10–16 and can support athletes across sports and ability levels.
How long is the program?
Youth Athlete Foundations runs for 30 days.
How much time does it take?
Most activities are designed to take approximately 5–10 minutes and can be completed at home.
Is this another workout program?
No. Youth Athlete Foundations is intentionally designed not to add significant training load.
The program focuses on the foundational habits that support an athlete’s existing practices and competition schedule — including strength, mobility, recovery, stretching, and sleep.
What does my athlete receive?
The program includes:
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Youth Foundations Workout 1
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Youth Foundations Workout 2
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Athlete Foam Rolling Routine
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Static Stretching Routine
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Sleep Habit Tracker
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Scheduled activities throughout the 30-day program
How do we access the program?
Youth Athlete Foundations is delivered through the SpringSpot app.
Once enrolled, families can follow the program and see scheduled activities directly in SpringSpot.
Do I need a SpringSpot membership?
No. Your $99 enrollment includes one full year of SpringSpot Individual Membership. If you're already a Family or Individual Member, Youth Athlete Foundations is included with your membership.
Can a coach enroll an entire team?
Yes. The Group Program is $399 for up to 20 athletes, with additional athletes available for $15 per athlete.
This option is designed for coaches, teams, clubs, and organizations that want athletes following the same foundational program.
Does my athlete need special equipment?
The program is designed around simple, approachable at-home activities. You will need: