We found this handout from a presentation I did this summer. If you're a parent, a coach, or an athlete, you'll find a few interesting ideas here...
Training For Athleticism
August 13, 2008
“Your movement patterns of the present will dictate your injury potential in the future.”
Physical Training Session:
3. Movement Prep
5. Range Of Motion
Sports Performance training isn’t about “forcing” improvements on young athletes. It is about offering stimulus that runs in conjunction with what is happening naturally from a growth and development standpoint.
“Stack Of Joints” Functional Movement Theory:
1. Ankle – Mobility
2. Knee – Stability
3. Hip – Mobility
4. Lumbar – Stability
5. Thoracic – Mobility
6. Shoulder – Stability
Weight Room Guidelines:
1. Require same discipline as practice
2. Make it a team activity
3. Use time efficiently
4. Require disciplined spotting and good technique
5. Make training a priority!
In-Season Strength/Power Guidelines:
· If your team competes 2x/week, lift 2x/week.
· If you compete 1x/week, lift 3x/week
· Train in the morning
· Short duration
· Emphasize “big” lifts (compound movements)
· Nutrition is key
· Low-Intensity Aerobics 1x/week
· Plan a “recovery day” into each week (usually Sunday for school sports)
Here's the take-home message: A school-wide plan based on sound training principles is the missing key to athletic success. Too many coaches present conflicting messages, so an athlete just bounces around from season to season, never making progress.