Help your child build a strong body, confidence, and a healthy athletic future – without injuries or stress.
An online training program for young athletes (9+), developed by experts from the PFHSC team.
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Program Benefits
STRENGTH
KINERA develops functional strength – from core control and balance (START), through stability and explosiveness (PROGRESS), to advanced athletic strength (ELITE). Children learn to use their bodies purposefully and powerfully, directly improving performance and reducing the risk of injury.
SPEED
Speed isn’t just genetics – it’s developed. Through functional strength and plyometric exercises, kids in KINERA programs (especially PROGRESS and ELITE) become faster, more explosive, and agile. We build the foundations for better running mechanics, stopping, changing direction, and reaction – without overexertion.
INJURY PREVENTION
Each KINERA program includes exercises for mobility, balance, and movement control, as well as functional strength. This foundation prevents the most common injuries – from knees to lower back. With at-home tests, parents can detect weaknesses early and act before they become problems.
CONFIDENCE
When a child knows they are improving, overcoming challenges, and mastering body control – their confidence grows. KINERA programs don’t just train the body – they strengthen self-belief, control, and work ethic. This impacts both performance and behavior off the field.
MOTIVATION
KINERA introduces elements of play, challenges, and progress tracking to keep kids engaged and focused. The badge system, progress tracking, and clear goals help maintain motivation even without a coach present. It’s not a “boring workout” – it’s a mission to grow.
TESTING & PROGRESS TRACKING
Parents want to know their child is truly improving. Each package – especially PROGRESS and ELITE – includes structured home tests that parents can perform themselves. With simple instructions and the app, progress is visible, measurable, and motivating for both child and parent.
How the Program Works?
Initial Home Assessment
Before starting, parents and children perform simple home tests to assess strength, mobility, and movement control. After the testing, you choose one of the programs based on the goals you want to achieve, and your child’s training can begin.
Age & Goal-Based Training Plan
The program is adapted to the child’s age, abilities, and sports goals – ensuring no overload or skipped developmental stages. The focus is on healthy growth, injury prevention, and long-term athletic success.
Online Training with Video Guidance
Each exercise is demonstrated via video with clear instructions so the child knows exactly what to do. This develops proper form and confidence, while parents can monitor and guide execution.
Progress Tracking Through Re-Testing
Every 6–8 weeks, parents repeat the initial tests to compare progress and ensure the child is on track.
Parent Insights
Since training isn’t the only success factor, parents receive educational materials and tips on supporting their child through nutrition, rest, and communication. KINERA is not a replacement for parents – it’s a tool that gives them confidence, insight, and direction.
KINERA – Online Training Packages for Young Athletes (9+ years)
KINERA programs are designed as a progressive system – each package guides the child through essential stages of healthy and optimal athletic development.
Who it’s for:
What’s included in Phase 1:
Expected results:
BEGINNER
Who it’s for:
Designed for children aged 9–11 who have never done strength training and need a safe, structured introduction to movement fundamental.
What’s included in Phase 1:
The first phase focuses on correcting posture and activating key muscle groups, with no heavy loading.
Expected results:
This phase builds body awareness, foundational strength, and movement control – safely preparing the child for future progress without injury risk.
Regular price: 169 €
Take advantage of this special offer!
Download the app and get everything for €12.99 per month or €99 per year.
INTERMEDIATE
Who it’s for:
Designed for children aged 11–13 who already participate in sports (e.g. football, basketball, martial arts) but haven’t yet done structured strength training.
What’s included in Phase 1:
The focus is on developing movement control and stability through tall kneeling and half kneeling positions, helping the child learn core activation and balance.
Expected results:
Phase 1 builds a safe and strong foundation for later stages with increased load and movement complexity.
Regular price: 169 €
Take advantage of this special offer!
Download the app and get everything for €12.99 per month or €99 per year.
ADVANCED
Who it’s for:
This program is designed for children aged 13–15 who have at least one year of experience with strength training, either in a gym or through structured sports training.
What’s included in Phase 1:
The first phase focuses on integrating strength, stability, and movement control through more advanced exercises and increased coordination demands.
Expected results:
This phase builds the foundation for athletic performance – developing strength without sacrificing mobility, improving control, and preparing the child for higher training demands.
Regular price: 169 €
Take advantage of this special offer!
Download the app and get everything for €12.99 per month or €99 per year.
14 day free trial
STARTSTART
Duration: 3 months
For parents who want a gradual introduction through mobility and stability training.
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3 training cycles (4 weeks each)
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1 progress evaluation
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Video for each exercise + instructions
PROGRESS
Duration: 6 months
For parents who want to develop strength and introduce speed, explosiveness, and direction change
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6 training cycles (4 weeks each)
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3 progress evaluations
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Video for each exercise + instructions
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Parent education (bonus material)
The most popular choice among parents
ELITE
Duration: 12 months
For parents aiming for full-year development of strength, speed, explosiveness, agility, and endurance.
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10 training cycles (6 of 4 weeks + 4 of 6 weeks)
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6 progress evaluations
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Video for each exercise + instructions
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Parent education (bonus material)
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Injury prevention protocol (bonus material)
Trust & Testimonials
PFHSC
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Frequently Asked Questions (FAQ)
I. Safety & Expertise
Is the program safe for children?
Yes. Developed by PFHSC experts with experience in youth sports, exercises are age-appropriate and focused on proper form and gradual progression.
Is the program age-adjusted?
Yes. KINERA programs are the result of years of work with children aged 9–14, which has given us deep insight into their specific developmental needs. This allows us to design programs that are tailored to the realities of their growth and performance.
It’s important to note that online training in the basic packages is not the most optimal option for full individualization, as that requires detailed in-person testing of the child.
However, if you choose in-person testing and full program individualization, as a KINERA user you are entitled to a 50% discount on all selected assessments, as well as 50% off individualized training sessions – according to the current PFHSC pricing list.
Can the program help a child recovering from injury?
Yes. It includes stabilization, mobility, and control exercises crucial for preventing re-injury. If physical therapy is completed, KINERA is an ideal post-rehab to safely return to sports.
II. Results & Progress
How soon are results visible?
Usually after 3–4 weeks – with improved movement control, coordination, and strength. Progress is monitored via in-app testing
How do we track progress?
Parents perform guided tests and enter results in the app – giving a clear, measurable picture of development.
Does this program help performance in a child’s sport?
Yes. It develops key physical abilities – strength, speed, stability, endurance – that enhance performance in any sport.
III. Practical Implementation
What does one session look like?
Each training lasts 25–45 minutes, including warm-up, main part (strength, agility, balance), and cool-down. All exercises include video guidance and instructions.
Will my child lose interest without a coach?
No. KINERA includes video guidance, challenges, and a badge system.
What if we’re unsure about proper form?
Videos and instructions are clear. Parents can record their child and send the video for form analysis as an additional service.
Do parents need to participate?
It’s not mandatory, but it is recommended. Parents play a key role as support — helping their child stay consistent and tracking progress together with us. And if you decide to join in on the exercises, you’ll gain significant health benefits yourself — at no extra cost.
Is special equipment required?
Most exercises can be performed at home without any specialized equipment.
As your child progresses, there may be a need for small accessories, which are affordably available at local sports stores.
IV. Technical & Financial Aspects
Can the program be reused?
The program remains available even after completion – and can be used for up to 2 months beyond the intended duration, providing extra flexibility in case of breaks or absences. However, it’s important to emphasize that KINERA programs are progressive by design, meaning that children advance through clearly structured developmental phases. Repeating the same program may lead to stagnation, while transitioning to a new program ensures continuous development, challenge, and adaptation to the child’s growth and evolving needs.
Is there a money-back guarantee?
Yes. A 7-day money-back guarantee if the program doesn’t meet expectations.
Is support available if something goes wrong?
Yes. Our team is available via email, plus parents get access to educational resources and optional online consultations.
Not Sure Which Package Your Child Needs?
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