Cretit to www.sportsspeedetc.com

Three of the most common exercises we think of when strength training is the bench press, squat, and dead lift. All three are great exercises with general and specific applications; however, many other exercises such as the clean, military press, and seated row can be dominate in any given program. Once again, these all are great exercises with general and specific applications, but more and more we are seeing a greater emphasis on unilateral exercises that force the athlete to use more stabilization from muscles and joints not directly involved in executing the exercise. Hmmm, think of the possibilities for kids…

Many of my readers are aware I am known most for my speed development concepts and techniques. Much of what I teach is reliant on the ability of the athlete to stabilize on one leg to either create more force to accelerate in any direction or to decelerate from any direction. In order for this to occur, single leg strength is vital.

You might ask, “Why doesn't double leg strength accommodate the strength needs to accelerate and decelerate?” Actually double leg strength does serve a purpose of strength production and stability to allow acceleration and deceleration to occur, but not enough.

Let's go a little deeper. When performing a single leg squat or a double leg squat, the leg in either case is moving in the sagital (forward and backward) plan. The difference however lies in the stabilization efforts by certain muscles surrounding many joints. In the double leg squat there is certainly stabilization going on, but not nearly to the degree of single leg squatting and more importantly, not in the patterns in which the muscles are most suited for movement. In other words, when an athlete walks or runs there is cooperation off muscles in a contralateral (across the body) aspect. In a way, we ask an athlete to perform a single leg squat we can simulate the stabilization efforts required during running. When an athlete cuts or decelerates from moving laterally the weight of the body transfers almost fully to one leg. By training the athlete to perform squatting and other single leg exercises, we can in prepare them greater for athletic movements.

If you think of all the advantages of training young kids on how to stabilize and produce force while being on one leg it , then you will understand how this training will produce wonderful lasting results.

Three of my favorite exercises for improving single leg strength, balance, and body awareness to make the athletes better at multi-directional speed are the following:

Single Leg Squat- Simply stand on the floor, a big box or a step with one leg. Keeping the weight on the flat foot or near the heels, push the hips back and keep good squatting posture with the upper body. Be sure the knee stays in line with the shoe laces and not allowed to collapse in side. Perform 1-3 sets of 5-8 reps on each leg. Perform on a 2 second count down, one second hold, and up in 1 second.

Assistance Side Lunge- Using tubing or band around the waist, walk away so there is tension on the band. Pick the inside leg up and fall into the lunge by having the band pull you into it. The toe needs to be straight ahead and the ankle needs to be dorsi-flexed upon landing. Once landed in the side lunge the weight should be on the ball of the foot but the entire foot needs to be in contact with the ground. Make sure the heel isn't high and the knee isn't pushed forward too far. Perform 5 reps with 2 second static holds and 3 reps with explosive push backs and no holds. Perform 1-3 sets on each leg.

Hop Hold and Squat- Hop to one foot hold for 2 seconds and then squat down and touch the ground. Repeat 6 times on one leg. Perform 1-3 sets per leg.

Each of these three exercises will challenge strength development, proprioceptive awareness, and total body awareness. Be sure that athletes are prepared to perform the above exercises by performing basic strength exercises prior.

Keep posted for new information on athletic development for young athletes.