Kildrum United

Kildrum United 2013's

Be the best version of yourself

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Kildrum United

Kildrum United 2013's

Be the best version of yourself

Extra work for 12–14 year olds — not instead of training, and never instead of rest. Strength, stamina and habits that fit UK health guidance. No gym. No supplements. Honest effort.

For Kildrum United 2013's, boys aged 12–14. General education only — not medical advice. Locked to the UK 12–14 standard (NHS / Chief Medical Officers / Eatwell / UKSCA). Bodyweight only. A parent or coach should know. Stop for sharp pain, dizziness or illness.

UK 12–14 standard · lockedBoys aged 12–14 in the UK only. NHS / Chief Medical Officers activity rules and the Eatwell Guide. Bodyweight. No heavy gym. No energy drinks. No supplements. A parent or coach must know. Not medical advice.

Watch

Follow-along videos

Youth football only. Opens YouTube. Watch with a parent. Skip anything that uses gym kit or adult weights — a ball and your body is enough. If a clip feels too hard, stop and use the written drills instead.

FIFA 11+ Kids warm-up (full set)FAI GrassrootsThe official kids version of FIFA’s injury-prevention warm-up. Built for under-14s.FIFA 11+ running exercisesUniversity of Iowa Health CareOpen the gates, close the gates and build-up runs — the same pattern we use before a half.5-minute warm-up for kidsYouth fitnessQuick feet, high knees and heel flicks if you only have a few minutes.Bodyweight exercises for 9–14 year oldsYouth athletesFollow-along bodyweight only. No gym. Pick 8 moves, 3 sets of 10.8 speed & agility drills for youth soccerWest Loop Soccer ClubSkips, high knees, zig-zag and jumps. Cones or a garden path.3 speed drills for youth athletesYouth performanceSimple first-step work you can do on a path or the pitch.Cone drills for kidsYouth soccerChange of direction with cones — or jumpers on the grass.Ball mastery workout · U11–U14Coach Thomas Vlaminck18-minute follow-along. 15 seconds each move. Perfect homework.Ball mastery, dribbling & turning · U12–U15AD Football Training Videos12 technical exercises at your age group.20 ball mastery exercisesCoach Thomas VlaminckBoth feet, tight spaces. Do a few every day.

Golden rules

  • You are 12–14. Bodyweight only. No heavy weights, max lifts or adult gym programmes.
  • A parent or coach should know you are doing extra work. Do not train alone on roads or dark hills.
  • If it is sharp pain, swelling, dizziness or you feel unwell — stop and tell an adult. Soreness can be okay. Pain is not.
  • Quality reps beat sloppy ones. Ask a parent or coach to watch your form.
  • Club training and matches come first. Never stack extra sprints on those days.
  • No energy drinks, protein powder, creatine or diet pills unless your doctor has said so.
  • This page is general education, not medical advice. Follow your coach if they tell you to rest.
FIFA 11+ Kids warm-up (full set)FAI GrassrootsThe official kids version of FIFA’s injury-prevention warm-up. Built for under-14s.FIFA 11+ running exercisesUniversity of Iowa Health CareOpen the gates, close the gates and build-up runs — the same pattern we use before a half.5-minute warm-up for kidsYouth fitnessQuick feet, high knees and heel flicks if you only have a few minutes.

  • Easy jog

    2 minutes

    Light jog on grass or a path. You should still be able to talk.

    Wakes the legs and lungs before you ask more of them.

  • Open & close the gates

    8 each way

    Walk, lift a knee, swing it out (open) then in (close). Switch legs.

    Loosens hips for turning, tackling and striking.

  • High knees + heel flicks

    20 metres each

    Skip with high knees, then jog flicking heels to your seat.

    Gets the knees and hamstrings ready for sprints.

  • Leg swings

    8 forward, 8 side, each leg

    Hold a wall. Swing the free leg front-to-back, then across the body. Control it.

    Range of movement for shooting and stretching for the ball.

  • Build-up runs

    3 × 20 metres

    Start easy, finish at 80%. Walk back. Last one a bit quicker than the first.

    Tells the body “we are about to go fast” without pulling anything.

Sample week

How it fits around training

Club nights come first. This is the rest of the week.

  • MonRest, or 10–15 min easy jog and ball touches if legs feel good
  • TueClub training only — no extra session after
  • WedClub training only — no extra session after
  • ThuHome extra if you feel fresh: warm-up + bodyweight strength + 10 min ball
  • FriLight mobility and ball touches. Legs fresh for Saturday
  • SatMatch day. Club warm-up with the coaches. No extra sprints
  • SunRest or an easy walk. Sleep in if you can

Let’s go Kildrum