Youth Sports Training

A shortstop and a left tackle do not need the same workout, and neither of them should train like a 22-year-old. ShakaPT builds the off-field work around your child's actual sport, position, age and season — 22 sports, every one of them a real multi-phase program.

Position-specific

60 positions across 8 team sports. Pick the position and the program changes — a catcher gets hip mobility and leg endurance, a pitcher gets arm care and hip-to-shoulder separation.

Age-scaled, every exercise

Sets, reps and restrictions are defined separately for five age bands. A 7-year-old and a 16-year-old doing the same drill are not doing the same workout.

Safety rules parents want

Pitch-count and rest guidance. No weighted-ball or velocity work before 13. Rotate out of catching under 14. Written for the parent, not buried in a coach's manual.

Sports with position-level programming

Choose the position your child actually plays. Each one adds its own focus work on top of the base program, with coaching cues, the mistakes to watch for, and how to progress.

15

Football

Quarterback through both lines, inside and outside linebacker, DB

8

Baseball

Pitcher, catcher, corner and middle infield, outfield

8

Softball

Same position set, scaled to the softball season

8

Soccer

Keeper, back line, midfield, wide and central attack

6

Lacrosse

Goalie, defense, midfield, attack

6

Volleyball

Setter, outside, middle, libero, opposite

5

Basketball

Point guard through center

4

Hockey

Goalie, defense, forward lines

Every sport in the catalog has a full multi-phase program — three training phases, four to five workouts and 19 to 27 exercises, each one age-scaled. Sports with positions layer position work on top of that base.

How training scales with age

6-8Bodyweight and games only. Short sessions, movement patterns, stop when form fades.
9-11Technique over volume. Very light resistance, no loaded lifting.
12-14External load introduced only with supervision. Growth-spurt aware.
15-17Full program volume with position emphasis and recovery built in.
18+Added sets and complexity for college-level demands.

What a program actually contains

  • Training phases across a multi-week block, each with its own focus
  • Sessions per week and the equipment you need — most of it none
  • Coaching cues written so a parent can give them
  • The common mistakes to watch for on every exercise
  • A progression path when the current version gets easy
  • Safety notes and parent guidance specific to the sport
See a program for your athlete

Add your child's sport, age and position — no account needed to look around.