YPT 28-Day Barefoot Performance Reset
18 short lessons. One clear 28-day route.
Start with a video, open the matching guide, and follow the athlete and parent prompts into the next lesson.
Youth Performance Trainer Education Series
Watch the idea. Read the context. Follow the next lesson.
Each short video introduces one part of the 28-day route. Read the matching article, use the athlete and parent prompts, and continue when you are ready.
Choose the lesson below, then use its matching article for the full explanation.
P04 · Education Series
Basketball Parents: What 20 Minutes Contains
The guide uses a 4 / 8 / 6 / 2 training clock.
Explore the 28-day guide context
Day 1: Baseline and Foundation
- Training focus
- Establish the Day 1 baseline and teach big-toe pressure, floating heel, and quiet landing mechanics.
- Prepare
- Bear Squats; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Test; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- How ready does your body feel today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Write the four blocks on paper before the first session.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
P09 · Education Series
A Full Calendar Needs a Clear Job
The 28 days move through four named phases.
Explore the 28-day guide context
Day 1: Baseline and Foundation
- Training focus
- Establish the Day 1 baseline and teach big-toe pressure, floating heel, and quiet landing mechanics.
- Prepare
- Bear Squats; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Test; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- How ready does your body feel today?
Day 22: Peak Power
- Training focus
- Peak power day: use fewer, better efforts with full rest.
- Prepare
- Low Squat Walks; Towel Scrunch
- Build
- Bear Squats; Floating Heel Split Squats
- Perform
- Tuck Jumps; Two Foot Left/Right Hops
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What is your body telling you today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Before the next 20 minutes, name which guide phase and day you are using.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
P11 · Education Series
Four Weeks Give the Work a Route
Four phases give each week a different job.
Explore the 28-day guide context
Day 1: Baseline and Foundation
- Training focus
- Establish the Day 1 baseline and teach big-toe pressure, floating heel, and quiet landing mechanics.
- Prepare
- Bear Squats; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Test; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- How ready does your body feel today?
Day 8: Foot Pressure and Control
- Training focus
- Increase the quality of each rep. Slow down the eccentric phase.
- Prepare
- Hurdle Unders; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Jump Squats; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What feels easier this week than last week?
Day 15: Foot and Hip Strength
- Training focus
- Push into the floor on every rep. Own the bottom position.
- Prepare
- Beast Rock Backs; Plantar Reset
- Build
- Big Toe Smash RDL/Lunges; Skater Squat Knee Drives
- Perform
- Forefoot Hops + Knee Tuck; Forefoot Speed Squats
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Picture yourself moving quickly and then stopping under control. What do you see?
Day 22: Peak Power
- Training focus
- Peak power day: use fewer, better efforts with full rest.
- Prepare
- Low Squat Walks; Towel Scrunch
- Build
- Bear Squats; Floating Heel Split Squats
- Perform
- Tuck Jumps; Two Foot Left/Right Hops
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What is your body telling you today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the week’s stated job before opening a daily session.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
P12 · Education Series
Day Twenty-Eight Is a Comparison
Day 28 repeats the Day 1 conditions and records the result.
Explore the 28-day guide context
Day 1: Baseline and Foundation
- Training focus
- Establish the Day 1 baseline and teach big-toe pressure, floating heel, and quiet landing mechanics.
- Prepare
- Bear Squats; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Test; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- How ready does your body feel today?
Day 28: Retest and Celebrate
- Training focus
- Retest under the same conditions as Day 1 and record the improvement.
- Prepare
- Plantar Reset; Kneeling Hip Flexor + Hamstrin…
- Build
- Forefoot Chest Opener Squats; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Retest; Hamstring Clap Track Warm Up
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Picture the athlete you want to become. What does that athlete do really well?
Source name incomplete: A supplied exercise name is truncated. Confirm its full name before using it as an instruction.
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Put the Day 1 note beside the Day 28 note and compare what happened.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D08 · Education Series
Day 8: Foot Pressure and Control
Increase the quality of each rep. Slow down the eccentric phase.
Explore the 28-day guide context
Day 8: Foot Pressure and Control
- Training focus
- Increase the quality of each rep. Slow down the eccentric phase.
- Prepare
- Hurdle Unders; Ankle Sits
- Build
- Floating Heel Split Squat Hold; Sagittal Plane 3D Reaches
- Perform
- Jump Squats; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What feels easier this week than last week?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 8 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D09 · Education Series
Day 9: Ankle Stiffness
Minimize ground contact time on the pogos and hamstring track.
Explore the 28-day guide context
Day 9: Ankle Stiffness
- Training focus
- Minimize ground contact time on the pogos and hamstring track.
- Prepare
- Hip Circles; Plantar Reset
- Build
- Recoil Series; SIngle Leg Calf Raises
- Perform
- Massai Jumps; Hamstring Clap Track Warm Up
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Picture yourself making a great move in your sport. What are your feet doing?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 9 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D10 · Education Series
Day 10: Hip Load and Stability
Push into the ground on the single-leg work and feel the hip fire.
Explore the 28-day guide context
Day 10: Hip Load and Stability
- Training focus
- Push into the ground on the single-leg work and feel the hip fire.
- Prepare
- Low Squat Ankle Rocks; Big Toe Sit
- Build
- Low Squat Soleus Raise; Frontal Plane 3D Reaches
- Perform
- Legs Cross Jumps; Lateral Bounds
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What is ONE thing you want to do really well today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 10 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D11 · Education Series
Day 11: Strength and Reach
Challenge the balance on the RFESS and reach further each set.
Explore the 28-day guide context
Day 11: Strength and Reach
- Training focus
- Challenge the balance on the RFESS and reach further each set.
- Prepare
- Kneeling Adductor Stretch; Couch Stretch
- Build
- RFESS; Side Lying Bridge Top Leg Lift…
- Perform
- Two Foot Left/Right Hops; Front Back Hops
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What position made you feel strong today?
Source name incomplete: A supplied exercise name is truncated. Confirm its full name before using it as an instruction.
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 11 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D12 · Education Series
Day 12: Posterior Chain Load
Keep the trunk long and the heel floating on every hinge.
Explore the 28-day guide context
Day 12: Posterior Chain Load
- Training focus
- Keep the trunk long and the heel floating on every hinge.
- Prepare
- Long Lunge Hip Pushups; Straight Leg Windmill Squats
- Build
- VMO Taps; Supine Long Lever Hip Bridge
- Perform
- Forefoot Snap Downs; Massai Jumps
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Close your eyes and picture a great landing. What does it look like?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 12 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D13 · Education Series
Day 13: Elastic Build
Add a little more spring to each jump while keeping the landing quiet.
Explore the 28-day guide context
Day 13: Elastic Build
- Training focus
- Add a little more spring to each jump while keeping the landing quiet.
- Prepare
- Power Ankle Series; Quad Stretch Reverse Lunge
- Build
- Airplanes; Bear Hold Shoulder Taps
- Perform
- 3 Way Jumping Jacks; Tik Toks
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What feels best today: your energy, your focus, or your body?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 13 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D14 · Education Series
Day 14: Integration and Power
Move with more intent than Week 1. Same exercises, higher output.
Explore the 28-day guide context
Day 14: Integration and Power
- Training focus
- Move with more intent than Week 1. Same exercises, higher output.
- Prepare
- Hurdle Unders; Towel Scrunch
- Build
- Forefoot Chest Opener Squats; Wide Leg Good Morning Iso Hold
- Perform
- Speed Lunge Switches; FFE Rear Foot Hop Series
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What have you learned about how your body moves?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 14 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D22 · Education Series
Day 22: Peak Power
Peak power day: use fewer, better efforts with full rest.
Explore the 28-day guide context
Day 22: Peak Power
- Training focus
- Peak power day: use fewer, better efforts with full rest.
- Prepare
- Low Squat Walks; Towel Scrunch
- Build
- Bear Squats; Floating Heel Split Squats
- Perform
- Tuck Jumps; Two Foot Left/Right Hops
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What is your body telling you today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 22 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D23 · Education Series
Day 23: Peak Stability
Peak stability day: enter positions quickly and become completely still.
Explore the 28-day guide context
Day 23: Peak Stability
- Training focus
- Peak stability day: enter positions quickly and become completely still.
- Prepare
- Big Toe Sit; Beast Rock Backs
- Build
- Standing Leg Raise; RFESS Iso Hold
- Perform
- 3 Way Jumping Jacks; FFE Rear Foot Hop Series
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What can distract you during training? How can you get focused again?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 23 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D24 · Education Series
Day 24: Peak Reactivity
Peak reactivity day: respond to cues without losing foot pressure.
Explore the 28-day guide context
Day 24: Peak Reactivity
- Training focus
- Peak reactivity day: respond to cues without losing foot pressure.
- Prepare
- Straight Leg Windmill Squats; Plantar Reset
- Build
- Big Toe Smash RDL/Lunges; Skater Squat Knee Drives
- Perform
- Forefoot Snap Downs; Front Back Hops
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Picture the start of your next game. How do you want to feel?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 24 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D25 · Education Series
Day 25: Peak Single-Leg
Peak single-leg day: stop the set before control deteriorates.
Explore the 28-day guide context
Day 25: Peak Single-Leg
- Training focus
- Peak single-leg day: stop the set before control deteriorates.
- Prepare
- Kneeling Adductor Stretch; Ankle Sits
- Build
- Cossack Squats; Floating Heel Split Squat Hold
- Perform
- RFESS Hop Series; Transverse 1-2 Steps
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What movement made you feel powerful today?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 25 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D26 · Education Series
Day 26: Peak Full Chain
Hardest output day, not the most exhausting day.
Explore the 28-day guide context
Day 26: Peak Full Chain
- Training focus
- Hardest output day, not the most exhausting day.
- Prepare
- Long Lunge Hip Pushups; Couch Stretch
- Build
- RFESS Iso Hold; Single Leg Calf Raise
- Perform
- Single Leg Vertical Bounds; Speed Lunge Switches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Take one slow breath. Picture yourself staying calm in a big moment. What do you do next?
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 26 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D27 · Education Series
Day 27: Pre-Test Primer
Primer only. Finish feeling springy and confident for the retest.
Explore the 28-day guide context
Day 27: Pre-Test Primer
- Training focus
- Primer only. Finish feeling springy and confident for the retest.
- Prepare
- Hip Circles; Power Ankle Series
- Build
- Recoil Series; Foot Cradle + Lateral Lunge St…
- Perform
- Massai Jumps; Inline Tennis Ball Catches
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- What does 'ready to play' feel like in your body?
Source name incomplete: A supplied exercise name is truncated. Confirm its full name before using it as an instruction.
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 27 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.
D28 · Education Series
Day 28: Retest and Celebrate
Retest under the same conditions as Day 1 and record the result.
Explore the 28-day guide context
Day 28: Retest and Celebrate
- Training focus
- Retest under the same conditions as Day 1 and record the improvement.
- Prepare
- Plantar Reset; Kneeling Hip Flexor + Hamstrin…
- Build
- Forefoot Chest Opener Squats; Sagittal Plane 3D Reaches
- Perform
- Squat Jump Retest; Hamstring Clap Track Warm Up
- Reset
- 4-4-4-4 box breathing for 2 minutes
- Brain Check
- Picture the athlete you want to become. What does that athlete do really well?
Source name incomplete: A supplied exercise name is truncated. Confirm its full name before using it as an instruction.
Brain Check: Rate energy, focus, and body readiness; note what you noticed and answer the daily question.
Quiet Reset: Take one slow breath, stay still for 10 seconds, and ask what you can control and what you are grateful for.
These reflection prompts are separate from the timed Prepare / Build / Perform / Reset blocks; their additional timing is not specified.
For the athlete: Read the Day 28 anchor, complete only the supplied session at the athlete’s level, then answer the day’s Brain Check.
For the parent: Listen to the athlete’s observation; read the matching explanation and fit context.