01 — Look Inside

See a real session.

This is exactly what you get — one real session from FOUNDATIONS, pulled straight out of the program (Day 1 of Week 7, the peak week). Real demo videos, sets, reps, and coaching notes. Eight weeks of these, built for a growing 9–11-year-old.

Tap any exercise below to watch the demo

BLOCK 2 · SPRING & PLAY · WEEK 7 · PEAK

DAY 1Mon

Game SpeedIntegrate · power · speed

1 RAMP Warm-Up8–10 min

R

Raise~2 min

Get warm and breathing — heart rate up, body ready to move.

A

Activate~2–3 min

Switch on the hips, glutes, and groin that power every stride.

M

Mobilize~2–3 min

Open the hips, ankles, and upper back through full, easy range.

P

Potentiate~2 min

A few crisp, springy reps to get fast and ready to play.

2 Movement Primer6–8 min

01 Ankle Hop Stick

2×8 X · quiet REST 45s

Springy ankle hops.

02 SL CMJ Stick

3×3/side X · stick REST 60s

Single-leg jump — stick it.

3 Speed & Skill9–12 min

01 Broad Jump → Sprint 10m

4×1 X · jump then sprint REST 75s

Broad jump into a 10m sprint — full effort.

02 20m Flying Sprint

4×1 X · fast 20m REST 60s

Flying 20m — fast and relaxed.

4 Strength & Control17–20 min

01 Contrast Jump

3×3 X · contrast REST 90s

Contrast: strong band squat, then an explosive jump.

02 Banded Rotational Throw (Wall)

3×5/side X · ballistic REST 45s

Rotational throw — full whip.

03 Pallof March

3×8/side don’t twist REST 45s

Pallof march.

04 Side Plank with Reach

3×20s/side hips high REST 45s

Side plank reach.

5 Compete & Play4–7 min

01 Free Play with Intent

5 min compete hard

Free play with intent — bring everything.

6 Cool-Down3–5 min

C

Cool-Down~3–5 min

Easy, unhurried stretches — slow the breath and let the heart rate settle.

Coach David Ciboch, M.Ed. Sport Science, performing a barbell squat

Coach David CibochM.Ed. Sport Science · National-Team S&C

Who built this

Coached at the national-team level.

FOUNDATIONS isn’t a template from the internet. Every session was built by Coach David Ciboch — a decade of coaching from youth development to the UAE National Ice Hockey Team, applied to the exact age window your child is in right now.

Master’s Degree (M.Ed.) — PE & Sport Science
Certified Strength & Conditioning Coach
Former National Team Coach — UAE Ice Hockey
1,000+ athletes developed across 30+ countries

02 — What's Inside

Everything your young player needs.

A complete, coach-built season of off-ice training — written for a 9–11-year-old body, not borrowed from an adult plan.

24 Coach-Built Sessions

Three sessions a week for eight weeks, each about 35–50 minutes. Every session is laid out step-by-step — just run them in order.

Video for Every Exercise

No guessing what a move looks like. Every single exercise links to a clean demo video your child can copy in seconds.

5 Skill-Check Tests

Five simple, measurable tests — a real number to beat at Week 1, 4 and 8. Progress you can actually see, not just hope for.

Easier & Harder Scaling

Every move comes with a simpler version and a harder version — so it fits whether your child is brand-new or already athletic.

The RAMP Warm-Up

A built-in 8–10 minute warm-up before every session — Raise, Activate, Mobilize, Potentiate — that grooves good movement and prevents injury.

Full Glossary & Notes

Plain-English coaching notes and a complete glossary, so parents can run every session with confidence — no S&C background needed.

03 — The Plan

The 8-week journey.

Two focused blocks that build in the right order — learn to land softly first, then learn to spring and play fast.

Block 1Weeks 1–4

Move & Land

Squat, hinge, balance, skip, and soft "stuck" landings, plus low, quiet ankle pogos. No big bounding yet. The work builds Week 1→3, then Week 4 is an easy week with a skills check.

Block 2Weeks 5–8

Spring & Play

Low bounds, broad-jump-to-sprint, light ball throws, and reactive games. Builds Week 5→7 to a peak, then Week 8 lightens up for a fun final skills check.

The work builds for three weeks, then eases off — Week 4 is an easy week with a skills check, and Week 8 lightens up so your child feels fast and fresh to show it all. You always finish strong.

Week 4Easy week + skills check

Week 8Show it + final skills check

04 — A Week

The weekly rhythm.

Three sessions a week, with a rest or free-play day in between. The three days rotate focus so nothing repeats and everything gets covered.

Day 1

Run & Land

Acceleration, smooth sprinting mechanics, and soft, balanced landings that protect growing joints.

Day 2

Bound & Cut

Springy bounds, lateral push, and change-of-direction — the raw materials of explosive skating.

Day 3

Move & Play

Coordination, strength, and reactive games that keep it joyful while building a complete young athlete.

Rest or free-play days sit in between — recovery is where young athletes actually grow.

Balance · max hold

Wk 1

Wk 8

Real numbers.
Real progress.

Write down the best number, then beat it. That's how kids stay motivated for eight weeks.

06 — Parents

Loved by hockey families.

From parents who wanted real off-ice training for their kids — without the gym, the guesswork, or the boredom.

★★★★★

My son actually asks to do his hockey training now. Three weeks in and his coach noticed his skating looked smoother. The videos make it impossible to get wrong.

S

Sarah M.

Hockey mom · Ages 9–11

★★★★★

Finally something built for a 10-year-old, not a watered-down adult workout. The skill tests keep him motivated — he loves beating his own numbers every few weeks.

D

Dave K.

Hockey dad

★★★★★

No gym, no stress — we do it in the garage and at the park. Worth every penny for how much more confident and coordinated she's gotten on her feet.

J

Jenna R.

Hockey mom

07 — The Kit

No gym. No barrier.

Wonderfully simple. A band, a couple of light dumbbells, a low box, and a little space — that's the whole list.

Loop resistance bands
Light dumbbells (or a filled bottle)
A low box or step
Space to move
An open stretch for sprints

Done at home, in a garage, or at the park. No heavy weights, no cost barrier — just room to move and play.

08 — Two Rules

Non-negotiable.

01

Every landing is soft and "stuck." We teach the body to absorb and balance before we ask it to bounce — this is how we keep young joints safe.

02

It stays fun. Quality reps, long rest, lots of games. If it ever feels like a grind, make it lighter and more playful — the fun is what builds the athlete.

09 — Questions

Good to know.

Yes — that's the whole point. It's built from the ground up for growing bodies, with soft "stuck" landings and joint-friendly progressions as non-negotiable rules. As with any program, have your child cleared for physical activity by a physician before starting.

No gym. Just a resistance band, a couple of light dumbbells, a low box, and space to move — most of it can be done at home, in a garage, or at the park. The sprint tests just need a longer open stretch like a field.

It's a clean, interactive web program you open on any phone, tablet, or laptop — with a demo video built into every exercise. No PDF to lose, no app to install. Buy once and it's yours forever.

About 35–50 minutes, three times a week — closer to 60 on the peak weeks. That includes the built-in RAMP warm-up. Run them in order; the plan does the thinking for you.

Eight weeks won't turn a child into a powerhouse — and shouldn't. What it builds is better: softer landings, steadier balance, smoother sprinting, and a love of moving well. The five skill-check tests will show you the progress in real numbers.

No — and waiting for a "perfect" start date is the real mistake. If a full 8 weeks fits before your season, your athlete arrives at day one at their peak. If the season starts sooner, the first weeks of movement, balance, and speed work still show up on the ice within a month — and the program runs fine alongside early-season practices (drop to two sessions in heavy game weeks). Every week you wait is a week of the season played without it.

You're covered by a 30-day money-back guarantee. Try it, run the first sessions, and if it isn't right for your young player, just email us and we'll refund you — no hassle.

FOUNDATIONS.

Where great players start.

There’s still time — if you start now.

See a real session.

Coached at the national-team level.

Everything your young player needs.

24 Coach-Built Sessions

Video for Every Exercise

5 Skill-Check Tests

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Move & Land

Spring & Play

The weekly rhythm.

Run & Land

Bound & Cut

Move & Play

Progress you can measure.

Broad Jump

20m Sprint

20m Flying Sprint

Iso Wall Sit

SL Balance — Eyes Closed

Real numbers.
Real progress.

Loved by hockey families.

No gym. No barrier.

Non-negotiable.

Good to know.

Give them the head start.

Not sure yet? Start free.

FOUNDATIONS.

Where great players start.

There’s still time — if you start now.

See a real session.

Coached at the national-team level.

Everything your young player needs.

24 Coach-Built Sessions

Video for Every Exercise

5 Skill-Check Tests

Easier & Harder Scaling

The RAMP Warm-Up

Full Glossary & Notes

The 8-week journey.

Move & Land

Spring & Play

The weekly rhythm.

Run & Land

Bound & Cut

Move & Play

Progress you can measure.

Broad Jump

20m Sprint

20m Flying Sprint

Iso Wall Sit

SL Balance — Eyes Closed

Real numbers.Real progress.

Loved by hockey families.

No gym. No barrier.

Non-negotiable.

Good to know.

Give them the head start.

Not sure yet? Start free.

Real numbers.
Real progress.