Youth Strength Training Summer 2021

Youth Strength Training Summer 2021

What Is It? Don't confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight. For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety.

Why is it Important? Strength training is a crucial aspect of the development of a youth athlete. Although this is one of the most debatable topics in the field, an appropriate, structured strength training program has been proven to have several physical benefits. Increase muscular strength and endurance Improve bone mineral density Development of tendon and ligament strength (prevents injuries) Improve performance in any sport Boost confidence in young female athletes

Who Is It For? During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan — as long as the child is mature enough to follow directions and able to practice proper technique and form. The Department of Health and Human Services recommends that school-age children get 60 minutes or more of daily activity. As part of this activity, muscle- and bone-strengthening exercises are recommended at least three days a week.

Who are the Coaches? Coach Matt [email protected] Health and Phy Ed Teacher Strength and Conditioning Coach 7 years coaching experience @SHS Coach Jaymee [email protected] Health and Phy Ed Teacher Strength and Conditioning Coach 7 years coaching experience @SHS, ERHS, EVHS

When are Sessions and What’s the Cost? Athletes in 4th-6th grade Athletes in 7th-9th grade: June 22 SHS - Weight Room 2:00 - 3:00 pm June 24 SHS - Weight Room 2:00 - 3:00 pm June 29 EMS - Soccer Fields 2:00 - 3:00 pm July 1 EMS- Soccer Fields 2:00 - 3:00 pm July 13 SHS- Weight Room 2:00 - 3:00 pm July 15 SHS - Weight Room 2:00 - 3:00 pm July 20 EMS- Soccer Fields 3:00 - 4:00 pm July 22 EMS - Soccer Fields 3:00 - 4:00 pm July 27 SHS - Weight Room 2:15 - 3:15 pm July 29 SHS - Weight Room 2:15 - 3:15 pm June 22 SHS - Weight Room 3:00 - 4:00 pm June 24 SHS - Weight Room 3:00 - 4:00 pm June 29 EMS - Soccer Fields 3:00 - 4:00 pm July 1 EMS- Soccer Fields 3:00 - 4:00 pm July 13 SHS- Weight Room 3:00 - 4:00 pm July 15 SHS - Weight Room 3:00 - 4:00 pm July 20 EMS- Soccer Fields 4:00 - 5:00 pm July 22 EMS - Soccer Fields 4:00 - 5:00 pm July 27 SHS - Weight Room 3:15 - 4:15 pm July 29 SHS - Weight Room 3:15 - 4:15 pm 50 for all 10 Sessions

Sample Training Session Phase 1: Dynamic Warm Up (5-10 minutes) Jumping Jacks 20x Seal Jacks 20x Bodyweight Squats 10x Bodyweight Lunges 10x each leg. Bodyweight Squat Jumps 10x Bodyweight Split Jumps 5x each leg. Push-Ups 10x Prone Y's & T's 10x each. Lying Scorpion 10x each leg. Lying Iron Cross 10x each leg. Roll Over to V 10x

Sample Training Session Phase 2: Training Session (30-40 minutes) 1A) Squat Variation 3-4x5-10 Examples Include Bodyweight Squat, Bodyweight Box Squat, Dumbbell Goblet Squat, Dumbbell Goblet Box Squat. 1B) Bodyweight Trunk Isometric Hold Variation 3-4x20 seconds Examples include Front Elbow Plank, Push-Up Plank, Reverse Plank. 1C) Upper Back Variation 3-4x8-12 Examples include Band Tears, Band Face-Pull, Prone Y's. 2A) Jump Variation 3-4x5 Examples include Box Jump, Broad Jump, Hurdle Jump. 2B) Posterior Chain Isometric Hold Variation 3-4x 20 seconds Examples include Reverse Hyper Iso Hold, Glute Bridge Iso Hold. 3A) Posterior Chain Variation 3-4x5-10 Examples include Bodyweight or Dumbbell Step-Up, Band Pull-Through. 3B) Pull Isometric Hold Variation 3-4x 20 seconds Examples include Inverted Row Isometric Hold, Band Row Isometric Hold.

Sample Training Session Phase 3: Core/Plyometrics(10 minutes) Butterfly Sit Ups Bridge Holds Boat to Canoe Russian Twists Plank Supermans Box Jumps Depth Jumps Med Ball Toss Phase 4: Cool Down/Flexibility (5-10 minutes) Figure 4 Hip Stretch Hamstring Stretch Inner Thigh Stretch Hip Flexor Lunge Stretch Kneeling Hamstring Stretch Pigeon Stretch Crossover Knee to Chest Stretch Kneeling Calf Stretch IT Band Stretch Lying Quad Stretch