For many years you have heard me speak or write about how it is essential young athletes are treated as young athletes.
Too often younger athletes are pushed into adult based programs. This is inappropriate on many levels.
Adults are physically and mentally capable of handling higher intensities and volumes than kids. The focus with young
athletes needs to be on developing them, as a result they are able to train at higher level as they mature. Here is what
an adult/older athlete's speed development program verses a younger athlete's speed development program might look like:
Day #1 for Adults
Warm-up routine and preparation- 10-20 minutes
Linear acceleration training:
- Wall runs- 2 sets of numbered runs, 3 sets of 7-10 second continuous runs
- Fall and accelerate- 4 sets at 10 yards
- Kneeling starts- 4 reps on the right and left leg each for 20 yards
- Sled runs- 20 yards for 5-6 sets at 15%-20% resistance
- Contrast run- 2 sets of 20 yards with no resistance
- Walking lunges- 8 steps each leg for 4 sets
- Abdominal training- 2-3 sets of 10-15 reps
- Hip routine lying down and kneeling- 2 sets of 10 each leg and exercise
- Cool down/flex
Day #1 Young Athletes (10-12 years old)
- Form running exercises- 3-5 different running and skipping exercises for 20 yards
- Crawls, exaggerated walks, and big movements with balance- 3-4 exercises
- Numbered wall runs- 3 sets of calling out 6-10 numbers
- Fall and accelerate- 4 sets at 10 yards
- Medicine ball throws and chase- 5-7 reps
- Get ups/partner chase- 3 times in each position with partner
- Numbered shoulder push ups- 3 sets to 20
- Partner pulling- 2 sets with double arm, right and left
- Hip routine lying down
- Cool down flex
Day # 2 for Adults (2-3 days later)
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Warm-up and preparation
Lateral acceleration
Band walks linear for 2 sets of 10 yards and lateral 2 sets of 10 yards
Shuffle progression- shuffle 5 yards and stop walk out, stop and hold, stop and change
Crossover progression- Same progression as shuffles- 2-3 sets of each progression ea side
Resisted shuffle and crossovers- 2-3 sets of each on both right and left side
Isometric hip exercises- Iso hip flexor holds- 3x5 each, Iso hip ext 3 x 5 each
Abdominal and low back- 2-3 sets 5-10 reps of rotational ab and rotational thoracic
Cool and flex
Day# 2 for Young Athletes (1-3 days later)
Form running involving skipping, shuffling, bouncing, backpedaling
Partner balance drills and add catching
Lateral shuffle progression- add mirror drills to emphasis control
Begin teaching crossover progression- no real set and rep- just teach!
Medicine ball side throws with partner – let it bounce- 10 reps each side
Lateral walking in a push up position for joint and core strength
Single leg squat and touch the floor- balance, strength and mobility
Game of tag
Cool down
As you can see, this was only a two day workout for each age group,
but it should be enough to show you the obvious difference and focus
between the two. I didn't go into great detail about the exercises
because it was not neccessary. I simply wanted you to see how the focus
with younger athletes is on developing global movements; forcing them
to adapt to awkward positions and having fun at the same time. With the
above program, I accomplished speed training with both age groups, but
if I gave the adult program to the younger athletes, then they wouldn't
learn as much. The reason; difficulty and boredom of too many sets of
anyone exercise, unless of course it is "game like".
The next time you develop a program for youngsters, keep in mind technique and skill development is vital. Make it
interesting by adding variety and keeping the intensity at a level they will learn and still have fun.
www.sportsspeedetc.com
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