Inspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011
|
|
- Ellen Long
- 5 years ago
- Views:
Transcription
1 Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o s, skills and drills must be age and ability appropriate to ensure that they are both challenging yet fun o Growth and development considerations must be considered as children experience a varied rate of growth (visualize what you looked like at 12 yrs old some of us small, some of us fully grown) Growth and Development Considerations o During adolescence children evolve into young adults this is a physically and psychologically stressful stage of life and can affect sport performance and self confidence o Neurological Development by age 8 yrs the brain and the nervous system is fully formed and many motor patterns have been imprinted in the brain. These foundational patterns become the foundation for many sport skills. The more children are exposed to in terms of sports and activities the more varied their movement patterns will be. The mind to muscle connections continue to improve with age provided the motor patterns are used and movement precision is emphasized o Skeletal Development at the onset of puberty (average age 10 for girls, age 12 for boys) the long bones begin to increase in length creating very long levers that are capable of generating more force making sport faster and more powerful. During this time there is minimal change in the structural size of the skeletal muscle creating a distinct imbalance between bone size and strength. The ability to control the long levers is challenged with some athletes becoming uncoordinated. The risk for injury is great with force production being strong and force reduction being weak. o Muscular Development at around age 14 both boys and girls begin to produce testosterone (just in varied amounts greater for boys than girls) that stimulates muscle growth. Muscles become structurally bigger and the imbalance between limb length and muscle size decreases giving athletes more power and greater force production. Full mature size is attained at approximately age 20.
2 Athleticism o Developing athleticism helps both boys and girls transition through growth and develop with more physical tools to remain successful in sports and more confidence in their body making them more likely to stay in sport, remain injury free and continue to improve their performance o Athletic youth are more likely to remain active as adults and more motivated to engage in lifetime recreational activities Physical Tools that Support Success in Sport, Physical Activity and Real Life o Balance, coordination, body awareness, kinesthetic sensitivity o Movement speed, agility, quickness (SAQ), efficiency, power, anaerobic energy production, o Whole body, linked system full spectrum strength (muscular endurance strength power) o Reaction skills to sense environmental / strategic / tactical changes and be prepared to respond instantly and accurately o Physical confidence (readiness to try new skills), self esteem o Competitive spirit and an enjoyment of challenge, hard work, positive reward Formula for Success o Balance for Performance o Movement Fundamentals o Strength and Power o Exciting, challenging, fun! Smart Muscle o Skills, drills and exercises that integrate balance + movement + strength requirements and stimulate the mind to muscle communication systems o is quick, efficient, accurate mind to muscle messages that develop bigger, faster, stronger and smarter muscles o Children and youth develop into athletes and are better prepared to meet the demands of sport, recreation and real life Balance + Activation Children Purpose: Build basic balance strategies that create a foundational mind to muscle communication pathway, fun and interactive Tool Box = Slingshot, Smart Muscle Board Athletic Ready Position Learn the basic stance for all other activities 1 foot balance with partner taps Basic balance mechanics, body control focus 2 foot Jump takeoff to 1 foot Land Teach triple flexion for deceleration mechanics Fast Feet to 1 foot balance hold Dynamic balance challenge, deceleration Slingshot 2 foot static Tuck and Hold (intro Static balance with small perturbations slingshot) from Slingshot, activate/stabilize core Slingshot Quick drops Teach core activation and proper deceleration Smart Muscle Board partner assisted balance in athletic ready position Teach complex balance using a dynamic balance tool
3 Balance + Activation Youth Purpose: Activate the mind to muscle communication pathways, fire up the core, rebuild coordination with limb length change, athlete engaged in the workout Tool Box = SlingShot, Smart Muscle Board Ready Position with Partner SlingShot Pulls Activate the core in a standing position Single Leg Balance with Partner SlingShot Mind to Muscle connections are Pulls established, single leg increases challenge SlingShot Forward / Backward Lunge to Dynamic Balance challenges with Single Leg Balance (partner pushes option) Reaction Lateral Step to Single Leg Balance progress to Lateral Bound to Single Leg Balance Smart Muscle Board Squat progress to Quick Drops Smart Muscle Board tap tap hold Jump and Land Floor to Smart Muscle Board with Partner Support Lateral movement pattern to single leg balance, teach dorsi flexion heel lock for ankle safety Balance challenge, learn the mechanics of triple flexion for safe landings and force absorption Dynamic balance to static balance teaches control Teach dynamic force absorption using triple flexion Dynamic Warm Up Children Purpose: Large range of motion exercises to increase the heart rate, warm up joints and muscles, prepare for more intense work Tool Box = Cones/markers on ground Cool Walk, progress to skip Arm / leg patterning + activate foundational patterns Sumo squats Hips open, legs activated Walking lunges Activate the lower body Lateral Shuffle Focus on power off the back foot, natural stance Forward Run Efficient arm and leg mechanics Back Pedal Efficient arm and leg mechanics Zig Zag Pattern touch the cones run back Challenge direction change Zig Zag Pattern circle the cones run back Challenge direction change Forward Run to Back Pedal on coaches Challenge direction change cue direction change Dynamic Warm Up Youth Purpose: Large range of motion exercises to increase the heart rate, warm up joints and muscles, prepare for more intense work Tool Box = Cones/markers on ground Backward Reach and step Lengthen leg muscles High knees Activate hips, increase heart rate Butt Kickers Activate hips, increase heart rate 45 Degree Lunge progress to Bound Teach pattern, progress to leap and then
4 Zig Zag Pattern touch the cones, change direction from forward run to back pedal at each cone, run back Zig Zag Pattern Lateral Shuffle touch the cones, change shuffle lead leg at each cone, run back Relays in teams of 4, coaches choice of movement patterns, coaches cue athletes respond with required pattern to a bound, teach single leg deceleration (stick) Competitive and fun Speed, Agility and Quickness Children Purpose: Teach movement fundamental, build fast feet, improve coordination and use basic reaction skills that are fun and interactive Tool Box = Line Drills, Agility Ladders Fast Feet + open step on coaches cue Teach fundamental pattern with reaction Fast Feet + drop step on coaches cue Teach fundamental pattern with reaction 2 Foot Jump and Land Teach triple flexion to absorb force and triple extension to jump higher Basic Shuffle pattern Line Drill Fast Feet basic pattern Cross Over foot pattern Line Drill Complex pattern, focus on precision not speed Ladder 1 foot contact per rung Basic pattern Ladder 2 foot contact per rung Foot placement precision Ladder Forward in in out out (Right / Left) Basic pattern, increase tempo Ladder Lateral in in out out (Right / Left) Basic pattern, increase tempo 2 Foot Hop and Stick Ladder Drill (1 rung) Deceleration with ladder (use height) more force to absorb High Knees down the line run back Fast feet, high knees linked with a fast run back Relays choose any training tool and have Competition + play = fun children race for fun Speed, Agility and Quickness Youth Purpose: Tool Box = SlingShot SlingShot Cross over foot pattern with side resistance SlingShot Lateral Bounds with side Resistance Slingshot Lateral Shuffle Slingshot Fast Feet to coaches cue quick drop SlingShot V Cuts Teach advanced movement patters with and without resistance Play with coupling time Reaction drill with deceleration, unpredictable with resistance Fast direction changes with resistance and balance challenge
5 Linked System Strength Children Purpose: Teach the muscles to work as a team, initiate force from the legs, transfer through the core and express through the upper body Tool Box = Smart Toner, Smart Toner Resisted Squat Teach basic squat mechanics Smart Toner Chest Press progress to Multi Teach upper body strength then link in with Joint Squat to Chest Press Smart Toner Row progress to Multi Joint Teach upper body strength then link in with Squat to Row Smart Toner Squat to Overhead Press Teach upper body strength then link in with progress to Squat to Press Smart Toner Lateral Raise progress to Teach upper body strength then link in with Lateral Weight Shift to Lateral Raise Smart Toner Lateral resistance Isometric Teach Core Stabilization hold Linked System Strength Youth Purpose: Teach the muscles to work as a team, initiate force from the legs, transfer through the core and express through the upper body, build foundational strength, activate muscle Tool Box = Smart Toner, SlingShot Smart Toner Squat to Jump with Row Teaches proper scapular control on unstable surface Smart Toner Squat Jump to Chest press Added movement complexity and balance challenge to build leg strength. Power from legs through core into press with great sequencing Slingshot Squats Teaches proper movement with resistance Slingshot Quick Drops, progress to Squat Adds ballistic movement and Strength as Jumps one SlingShot Rear Lunge (progress to single leg Challenges balance while using whole balance with partner pulls) body movement Smart Toner Rear lunge to Opposite Arm Link the lower body with the upper body Single Arm Row (contralateral) for great force summation 4 way lunge with SlingShot Using multiple movement planes while under control Smart Toner Drop Step to Single Arm Chest Link the lower body to a powerful 1 arm Press press (harness potential kinetic energy) Core Strength Children Purpose: Train floor based core stabilization, teach standing core stabilization Tool Box = Smart Toner, Slingshot Opposite Arm Leg Core stabilization V sit Core stabilization Smart Muscle Board High Plank Core stabilization Smart Toner Partner Isometric Holds with Teach standing core stabilization with Step outs on coaches cue strong posture Slingshot single leg balance (activate core) Fun and challenging whole body balance
6 Core Strength Youth Purpose: Train standing core stabilization, learn rotary mechanics Tool Box = Smart Muscle Board, Smart Toner V Sit with Smart Toner iso hold More complex balance challenge that requires athlete to make small adjustments to balance strategies to stay on the BOSU Smart Muscle Board High plank with Knee Stabilize core while moving. Keep hips Drives square to ground Smart Toner controlled rotary chops Teach the core to brake (decelerate) before teaching powerful rotation (acceleration). Teach weight shift, heel release and hip trigger for rotary mechanics Smart Toner Low to High Wood Chop Use good rotary mechanics to generate a powerful chop with a controlled recovery Take Home Strategies o An Athletic training style helps improve the physical tools that support recreation and sport skill success (balance, speed, agility, quickness, power, strength, reaction skills) o Expose children and youth to the fundamentals and they will possess the skills to continuously improve their sport performance for life o Always provide age appropriate skills and drills if you find that your group is not able to perform a skill or a drill, look for an easier version of the drill or a completely new, more appropriate drill in it s place o Smart Muscle training helps athletes be ready for the demands of sport and helps them continue to enjoy the thrill of competition as they grow into passionate young adult athletes
Strength Training for Youth By Peter Twist
Strength Training for Youth By Peter Twist Who will be the next generation Sidney Crosby, Justin Morneau, Cindy Klassen or Hayley Wickenheiser? Ask any parent and they will tell you it could be their child
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationThe Integrated Core: Coordinating the Inner & Outer Units. Selected Bibliography
The Integrated Core: Coordinating the Inner & Outer Units Selected Bibliography Functional Training Juan Carlos Santana Athletic Body in Balance Gray Cook Low Back Disorders Stuart McGill Bigger, Faster,
More information5 Day Surf Training Program
5 Day Surf Training Program Welcome Si Boarders! Are you ready to take your surf training to the next level? We have a fantastic 5 day, plus 2 bonus day, program designed for you. We are always available
More informationPine-Richland Field Hockey Self-Paced Summer Conditioning Program
Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts
More informationThe following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.
PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills
More informationTWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY
PROUDLY PRESENTS: TWIST SMART MUSCLE TRAINING SYSTEM SPEED AND AGILITY Authors: Peter Twist MSc, BPE, CSCS, PTS, TSCC-Gold President and CEO Director of Education Twist Conditioning Inc. Dean Shiels BHK,
More informationPlyometrics. Ankle Bounces. Bounding. Butt Kuck
Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding
More informationreturn to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
More informationDay 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
More informationII. 3 focuses that are important to include in all sessions when training a Joe like a Pro 1. Tempo 2. Teach, Teach, Teach 3.
TRAIN THE JOE S LIKE THE PROS Todd Durkin, MA, CSCS, NCTMB 2004 IDEA Personal Trainer of the Year 2005 ACE Personal Trainer of the Year Owner, Fitness Quest 10 & Todd Durkin Enterprises I. The Athlete
More informationPro Agility Ladder - 30 Ft.
Pro Agility Ladder - 30 Ft. IMPORTANT INFORMATION PLEASE READ AND KEEP DISCLAIMER The following guidelines should be observed when using the Pro Agility Ladder - 30 Ft. Always consult your physician before
More informationPrairie State College Softball
Prairie State College Softball Summer Conditioning Program 2015 Dear Players: Here is your strength and conditioning program for the summer. It has been designed to help you become physically prepared
More informationSports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
More informationAgility USA Hockey 1998
Agility USA Hockey 1998 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body s center of gravity. They will put you in control of
More informationMustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks
Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training
More informationSPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER. ACL Injury Prevention and Performance Enhancement Program
SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER ACL Injury Prevention and Performance Enhancement Program Off-season Training/In-season Conditioning The off-season is the
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationDay 1 exercise progressions and key coaching points
England Athletics movement skills for running, jumping and throwing Day 1 exercise progressions and key coaching points Double leg squat o Feet at hip distance apart and toes turned slightly out if required
More informationULTIMATE TANK TRAINING GUIDE
ULTIMATE TANK TRAINING GUIDE THIS GUIDE INCLUDES: >> PROPER TANK USAGE DOCUMENT >> WARM UP LIBRARY >> MOVEMENT LIBRARY >> TANK GROUP PROGRAMMING GUIDE Proper TANK use Keep arms straight as you push. Don't
More information3 Moves To Improve Your Lifts
1 Each lift has three exercises outlined to help you perform at your best. Muscle strength, endurance and stability are taken into account and serves as a guide to help coordinate all of your systems.
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationGuide To ACL Reconstruction Rehabilitation
Guide To ACL Reconstruction Rehabilitation Welcome to our ACL Reconstruction Rehabilitation video series. The goal of these videos is to help maximize your recovery following ACL reconstruction surgery.
More informationLower Body Plyometric Exercises
Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They
More informationCardio/Endurance Training
Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions
More informationSchool Visits - S&C Session
School Visits - S&C Session TimeLine 60min Session 5min Introduction 10min RAMP 15mins Acceleration, Deceleration, Change of Direction 15mins Body Weight Exercises 10mins Loaded Exercises 5min Sled Challenge
More informationCore Training: Working Hard or Hardly Working?
Core Training: Working Hard or Hardly Working? April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola
More informationDYNAMX TRAINER PEAK PERFORMANCE GUIDE
DYNAMX TRAINER PEAK PERFORMANCE TRAINING Within this guide, you will find exercises and drills that provide instruction in how to perform the Peak Performance online video series. It is important to understand
More informationThe Human Trainer Full Body Express Workout
The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase
More informationSquat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
More informationYouth Athletic Development Program
The youth training program was designed to develop coordination, and build fundamental strength in youth athletes. The program is targeted primarily for younger athletes (13 years old and younger), but
More informationSession Title: Plyometrics for Everyone Presented by: Jonathan Ross,
Introduction Many athletic movements as well as many everyday life movements require explosive and/or rapid muscle actions that require rapid rates of force production or power in addition to high levels
More informationPowered by Hyperwear, Produced by SGT Ken
Powered by Hyperwear, Produced by SGT Ken SANDBELL Boot Camp: Static Action Sports version Powered by Hyperwear, Produced by SGT Ken Introduction and Format: 1. Program format: Static Action Sports in
More informationADULT - PHASE 5. ACTIVATEye PART A PART B SMALL SIDED GAMES SNAKE RUNS FORWARD LUNGE & TWIST 5 TO 10 MINUTES
PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raiser exercise Groups should
More informationBrown Track & Field Training Philosophy
Brown Track & Field Training Philosophy 4 Principles of Training 1. Progression 2. Variation 3. Specificity 4. Frequency 5 Bio-Motor Abilities 1. Endurance 2. Flexibility 3. Strength 4. Coordination 5.
More informationSpeed and Agility Program
Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills
More informationA resource for educators
A resource for educators Crown Copyright 2014 ISBN 978 0 85538 905 5 FCMS112/FC-S(DIS)/21C/4K/MAR14 WARM UP ACTIVITIES Arm Swinging / Leg Swinging Body Twisting / Twist Ups Tree Shuttle Runs Star Jumps
More informationRETURN TO SPORT PROGRESSION: FOOTBALL
1. The athlete must pass all functional tests and/or be cleared by sports medicine medical provider before beginning Return to Football Protocol. 2. Recommend pursuing Transitional Therapy for return to
More informationSOCCER. program with 90 minute training sessions performed twice per week University of Virginia Medical Center.
Jason Rutkowski, Performance Enhancement Coordinator, Soccer Organization of Charlottesville-Albemarle SOCA, Virginia Jason J. Rutkowski, M.S. earned his master s degree in Exercise Physiology at the University
More informationJUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.
JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode
More informationHockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning
8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes
More informationRETURN TO SPORT PROGRESSION: LACROSSE
1. The athlete must pass all functional tests and/or be cleared by sports medicine medical provider before beginning Return to Lacrosse Protocol. 2. Recommend pursuing Transitional Therapy for return to
More informationOSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017
OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first
More informationINJURY PREVENTION TECHNIQUES
Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they
More informationSacred Heart University Men s Ice Hockey Summer 2009 Workout Manual
Sacred Heart University Men s Ice Hockey Summer 2009 Workout Manual Player Name: May 26 th - August 31 st Dynamic Warm-Up Stretch Movements: Toes Heels Toe Drag Knee s to Chest Explosive Movements: High
More informationThrow and Catch Suppleness Exercises Single Leg Balance (eyes closed) 5 Sec Explosive Agility Drill Work on splits both directions
The following are tests of a particular component of fitness. They can also be used as exercise to train that component. A little imagination will enable you to devise your own exercises for training each
More informationPART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES
PART A - 2 MINUTES EXAGGERATED SKIP Shuffle forward two steps Swing leading leg upwards Clap hands under raised leg Repeat alternating lifting leg 1 X 15 METRES Soft knees A SKIP High knee drive, leg bent
More informationInstructor Manual For Personal Training. Round One
Instructor Manual For Personal Training Round One Unlike other fitness equipment which may require additional insurance, SMARTfit ProTrainer and SMARTFIT Trainer have been approved by the Fitness Insurance
More informationWeight Loss Interval (Beginner)
Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout
More informationADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS
PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raise exercise. Groups should
More informationReadiness for Soccer
Youth Fitness? Readiness for Soccer Readiness for sports is the match between a child s level of growth, maturity and development, and the task demands presented in competitive sports. Robert M. Malina,
More informationPLYOMETRIC TRAINING. for performance
Written & modelled by Nicole Seymour PLYOMETRIC TRINING for performance For many years finess coaches and professional athletes have been on a quest to try and improve their power, in order to enhance
More informationCHALLENGES AND CURRICULUM
CHALLENGES AND CURRICULUM GOLD SILVER BRONZE BLACK BLUE PURPLE GREEN YELLOW RED Physical Conditioning Fundamentals of Movement and Postural Control Beginner Developing Practising Emerging White Red Yellow
More informationLower Extremity Physical Performance Testing. Return to Function (Level I): Core Stability
Physical performance testing is completed with patients in order to collect data and make observations regarding the overall function of the limb integrated into the entire functional unit of the body,
More informationOutline. Training Interventions for Youth Baseball Athletes. 3 Rehabilitation Focus Points. What Training to Perform?
Outline Training Interventions for Youth Baseball Athletes Tim L. Uhl PhD ATC PT FNATA Division of Athletic Training Department of Rehabilitation Sciences College of Health Sciences University of Kentucky
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More information30/30 Challenge Program Overview
30/30 Challenge Program Overview The Ontario Minor Hockey Association (OMHA) is proud to present the 30/30 Challenge, part of the OMHA s Players Club presented by Bauer Hockey. This program was created
More informationWEEK 6 ACTION STEP TASK SHEET
WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to
More informationCOACHING THE KNEE PROGRAM. KNEE: Knee injury prevention for Netballers to Enhance performance and Extend play ELITE MANUAL
COACHING THE KNEE PROGRAM ELITE MANUAL KNEE: Knee injury prevention for Netballers to Enhance performance and Extend play Images David Callow / Netball Australia CONTENTS Introduction 04 How to Use 05
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationBOOST injury prevention programs
BOOST injury prevention programs Lower-body injuries are very common in sports, especially ones that include jumping, pivoting and cutting (soccer, football, basketball, baseball and lacrosse, to name
More informationDefinitions of Aging. Theory of Aging. 3 Dimensions of Frailty. The General Model of Aging: Structural Changes
Training the Adult Athlete: Developing Life Long Performance Definitions of Aging Peter Twist President & CEO 11 year NHL Conditioning Coach Adult Athlete Term Chronological age Functional age Psychological
More informationCHALLENGES AND CURRICULUM
CHALLENGES AND CURRICULUM GOLD SILVER BRONZE BLACK BLUE PURPLE GREEN YELLOW RED Beginner Developing Practising Emerging White Red Yellow Green Purple Blue Black Bronze Silver Gold Stage 0 Stage 1 Stage
More informationMMA FIT KIDS 2015 IDEA WORLD FITNES CONVENTION PRESENTED BY KEVIN KEARNS AND MARCUS DAVIS. Session Objectives
MMA FIT KIDS 2015 IDEA WORLD FITNES CONVENTION PRESENTED BY KEVIN KEARNS AND MARCUS DAVIS Session Objectives Empower trainers to use functional training concepts and martial arts inspired fitness to benefit
More informationCoaches Guide: Physical Preparation for Ice Hockey. Michael Donoghue, CSCS
Coaches Guide: Physical Preparation for Ice Hockey Michael Donoghue, CSCS What does Good Training look like? Training Philosophy 1. Do no harm Make sure that everything we do is done correctly. Quality
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
More informationPower. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.
Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements
More informationSacred Heart University Men s Ice Hockey Summer 2008 Workout Manual
Sacred Heart University Men s Ice Hockey Summer 2008 Workout Manual Player Name: May 26 th -July 14 th Table of Contents: 1) Mission Statement. Page 3 2) Summer Protocol Overview... Page 4 3) Dynamic Warm
More informationMELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.
MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF
More informationBREMEN WEIGHT ROOM ROUTINE:
BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER
More informationIntroduction to Training Beginning Athletes. Beginning Athletes 19/04/2018. Fundamental Movement Skills for Beginning Athletes. Training Progressions
Introduction to Training Beginning Athletes Version 17 March 2018 Athletics Australia 2018 Training Principles for Beginning Athletes Remember: That as a Coach you are responsible for creating a welcoming,
More informationComplete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.
PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge
More informationPREVENT INJURY, ENHANCE PERFORMANCE (PEP)
PREVENT INJURY, ENHANCE PERFORMANCE (PEP) The PEP (Prevent injury, Enhance Performance) Program developed by The Santa Monica ACL Prevention Project is a highly specific 20-minute training session that
More informationThere are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
More informationNATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH
NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH The truth... Youth are not as active as they used to be, Decline
More informationPresented by Lori P. Michiel
Presented by Lori P. Michiel NASM Certified Personal Trainer Fifty Plus FitnessTM www.fiftyplusfitness.biz Learn how to build a functionally fit, strong and stable body for active, healthy aging: 1. Evaluate
More informationMobility Exercises. Concussion Prevention Training Program. conemaugh.org/massf. PNF D1 Dot Flexion Squat. PNF D2 Dot Flexion Lung
Concussion Prevention Training Program Mobility Exercises Mobility: The body s ability to move easily, movement that allows the body to move freely and with physical quality; By increasing cervical spine
More informationPRELIM RULES AND REGULATIONS
PRELIM RULES AND REGULATIONS 2018 CG GAMES PRELIM ATHLETE RULE GUIDE ENDURANCE EVENT: OVERVIEW: 10 SandBell Thrusters 20 Squat Jacks 30 High Plank Toe Touches 1st Lap - SandBell Carry 2nd Lap - No SandBell
More informationACL and Knee Injury Prevention. Presented by: Zach Kirkpatrick, PT, MPT, SCS
ACL and Knee Injury Prevention Presented by: Zach Kirkpatrick, PT, MPT, SCS ACL Anatomy ACL Mechanism of Injury Contact ACL Tear Noncontact ACL Tear ACL MOI and Pathology Common in young individual who
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationStrength Training Core Development Agility Dynamic Flexibility
Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for
More informationTop 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationOn The Road. Training Manual
On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start
More informationThe PEP Program: Prevent injury and Enhance Performance
The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics, and sports specific agilities to address potential deficits
More informationCOACHING THE KNEE PROGRAM. KNEE: Knee injury prevention for Netballers to Enhance performance and Extend play JUNIOR MANUAL YEARS
COACHING THE KNEE PROGRAM JUNIOR MANUAL 11-14 YEARS KNEE: Knee injury prevention for Netballers to Enhance performance and Extend play Images David Callow / Netball Australia CONTENTS Introduction 04 How
More informationSession Objectives! Why Partner Exercises? Challenges to be aware of: Session 486: 30 Partner Training Ideas That Work. #ideaworld
w w w. i d e a f i t. c o m / w o r l d Session 486: 30 Partner Training Ideas That Work P R E S E N T E D B Y Colin Carriker, Ph.D. Session Objectives! 1) Design several partner training routines for
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationMiddle School Cross Country
Middle School Cross Country By: Heather Baker Building a team oriented quality program If your actions inspire others to dream more, learn more, do more and become more, you are a leader. -John Quincy
More informationBy: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi
By: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi Athlete: Swimmer Fitness Goal: increasing upper body muscular strength and endurance // overall cardio
More informationFitness Circuit Project. By Shalini Asokkumar, Aarushi Buddhavarapu, Elaine Feng, Aditi Poddar, Amelia Purse and Erin Su
Fitness Circuit Project By Shalini Asokkumar, Aarushi Buddhavarapu, Elaine Feng, Aditi Poddar, Amelia Purse and Erin Su Goal Summary Athlete Type: Track and Field Hurdler Goals: 1) Skill and Performance:
More informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationDEVELOPING THE HOCKEY ATHLETE. Teena Murray MS, CSCS David Noonan MS, CSCS
DEVELOPING THE HOCKEY ATHLETE www.athleteconstruction.com Teena Murray MS, CSCS David Noonan MS, CSCS Do you agree? A better athlete makes a better hockey player? A better athlete sustains fewer injuries?
More informationREINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM
REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each
More informationSTRENGTH & CONDITIONING
STRENGTH & CONDITIONING 2015-2016 STRENGTH & CONDITIONING 2016-2017 STRENGTH & CONDITIONING 2017-2018 RESULTS 2015-2016 FALL 2015 7 SQUATTERS OVER 300lbs. SPRING 2016 32 SQUATTERS OVER 300lbs. FALL 2015
More informationFemale Fat Loss Over 40
Female Fat Loss Over 40 1 Flat Tummy Secrets! Jump Start your Fitness with this Five Exercise Circuit for Your Living Room Here s a workout that you can print off and use. This is a great workout that
More information