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.
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
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
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
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
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