The OnPoint Foundation Programme is a complete 12-month strength and conditioning plan built for junior players aged 11–14 who want to move better, get stronger, and play faster — all without needing a gym.
 
Designed by professional rugby coaches, this step-by-step programme focuses on developing movement quality, coordination, body control, and speed, giving young athletes the tools to perform with confidence and reduce injury risk.
 
Over the course of four progressive training phases, players will:
Learn essential movement patterns and bodyweight strength exercises
Develop balance, agility, and power for sport performance
Build the fitness base for future gym training and higher-level competition
Track progress with goal-setting and reflection pages
Stay motivated with quotes, challenges, and simple session tracking tools
 
Whether you’re starting out in rugby or any sport, this programme gives you the structure, motivation, and knowledge to train smart all year round.
 
No gym required. No experience needed. Just commitment and consistency.
 
💪 Build your foundation. Play with confidence. Train the OnPoint way.