Yesterday’s post was about different types of strength training that can be used in a youth sports program. I believe that all youth sports teams should do some type of strength training and so should PE programs. It’s needed not only for the success of the team but also the developmental health and well being of our kids.
By using some variation of types of strength training you’ll be developing all the different muscle fibers and neurological pathways. This should have an impact on performance as well as injury prevention.
Two other benefits are that it is a nice modality break; kids will like trying something different. Also, I’ve found it will tend to prevent overtraining.
Remember from the previous article that there are different levels of resistance, movement, and speed that can be done with most any exercise. Here are examples you can try for push-ups, squats, and abdominal work.
Strength training for youth sport: Push-up complex #1.
Do all four exercises without a break. Rest for thirty seconds to a minute and then repeat.
a. Five push-ups (full range of motion)
b. Isometric hold at bottom of push-up, ten seconds
c. Five push-ups (full range of motion)
d. Isometric hold at 1/2 way, ten seconds
This complex uses isometrics and general strength.
Strength training for youth sport: Push-up complex #2.
a. Start at top position and slowly lower to bottom for ten seconds.
b. At bottom position explode up and perform a clap push-up.
Repeat set for five to ten repetitions.
Strength training for youth sport: Squat complex #1
a. Convict squat (hands behind head, elbows out) for ten repetitions
b. Three explosive jumps.
Repeat set five times.
Strength training for youth sport: Squat complex #2
a. Forward lunge with left leg and slowly lower till right knee touches the ground (ten seconds)
b. Jump up and perform a split jump.
c. With right leg forward, slowly lower till left knee touches the ground
d. Perform split jump and repeat.
Do complex six to twelve times.
Strength training for youth sport: Core complex #1
a. Perform ten sit-ups
b. At top position, slowly lower body till shoulders are just off the ground (ten seconds)
c. At bottom position, pulse body quickly up and down ten times.
d. Rest and repeat for ten sets.
Strength training for youth sport: Core complex #2
a. From sit-up position with hands behind head, hold shoulders off the ground for ten seconds.
b. Rotate 90 degrees to the left and right, twisting the body for ten repetitions.
c. Perform ten sit-ups. Stop at 45 degrees. Hold for ten seconds>
d. Rotate 90 degrees to the left and right, twisting for ten repetitions.
As you can imagine, these are all very tough complexes. They can be easily over done. Elite athletes will love them. Use them carefully with younger and beginner athletes.
Remember, more is not better. And sweat and pain is not a sign that you’re doing great coaching.
Have fun and let me know what you think.
Coach Ron Usher
P.S. These are just examples. Be creative and make up some of your own.
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