Archive for “Lunge” Tag

Multi-Planar Warm-ups with Young Athletes: PNF in Your Movement

 

PNF Warm-ups With Young Athletes

Young athletes PNF movement

 

By Wil Fleming

 

Ask coaches what their program should include and invariably the answer sounds like this “Strength, speed, agility, power and oh yeah warm-up“. The warm-up is always tossed in there, but not with much enthusiasm.

 

All too often our warm-ups occur in singular planes of motion, typically sagittal or frontal, and for certain joints this will not do. The hip and shoulder, in particular require motion that does not only go through these single planes, and in truth requires more than just the addition of motion through the transverse plane.

 

A great solution to this is to use PNF patterns of movement to truly warm-up the athlete. In using PNF patterns we are able to use patterns that efficiently recruit the most relevant muscle.

 

PNF or proprioceptive neuromuscular facilitation, is commonly thought of as only a type of stretching pattern done by athletic trainers but is actually an entire system of movement.

 

In the great book Supertraining, Mel Siff described PNF movement patterns in this way “The importance of these patterns cannot be overestimated, since they can enhance the effectiveness of any training session.”

 

While the unloaded movement of a “warm-up” cannot satisfy all the necessary pieces to be considered PNF the important foundations of PNF which must be considered are as follows.

 

-The motion must use spiral and diagonal movement patterns

 

-The motion must cross the sagittal midline of the body.

 

-The motion must recruit all movement patterns including, flexion/extension, abduction/adduction, and internal/external rotation.

 

To use the techniques of PNF in our warm-up we use a lunge matrix and corresponding “reaches”.

 

Lateral Hip Rotator Lunge w/ Contralateral Reach

 

Have the athlete stand perpendicular to a start line, flex at the hip and knee with the lead leg. First internally rotate at the hip, move towards external rotation with the lead hip as they step outward as far as possible. Once the lead foot reaches the ground they will raise their opposite arm overhead and come across the midline of the body to reach the instep of their lead leg, the young athletes should follow this movement with their eyes until completion.

 

 

 

Reverse Lunge w/ X Reach

 

Have the athlete make a reverse lunge movement (that part is simple). While in this split stance they should reach with one hand to their opposite front pocket, move this arm across the midline of the body to an overhead position and rotate the torso. Again the athlete should follow the movement of their arms with their eyes. Do the same movement with the opposite arm and then reverse lunge with the other leg.

 

 

These modifications on traditional lunges will add multi direction skill and a more complete neuromuscular warm-up to your young athletes programs.

 

 

Hybrid Movements for Killer 6-13 Year Old Programming

 

Hybrid Movements For Young Athletes 

 

By Dave Gleason 

Creating fun, imaginative and challenging activities for 6-9, and 10-13 year old can be a difficult task.  Keeping in mind that 6-9 year old athletes are still discovering movement and 10-13 year old athletes are exploring movement will help.  Combining 2 or more ‘traditional’ exercises to generate new, hybrid movements will put your programming over the top! 

Lunge walks (monster walks) combined with bear crawls for discovering balance, systemic strength, contra lateral coordination and with a progression even reactivity.  Log rolls and push up holds (progressed to push ups) will cover a variety of training factors including core strength, upper extremity strength, spacial awareness and more. 

   

Watch this short video below to see exactly how to put these hybrid movements together with progressions!

 



 

 

Youth Sports Training for Large Groups

Youth Sports Training For;

Mobility & Active Flexibility
Injury Prevention – Mechanics
Injury Prevention – Deficits
Torso

 

I had 20 minutes, one volleyball court and 50+ young athletes…

 

So, here’s how I broke it down:

 

(A) Mobility/Active Flexibility (7 Minutes)

 

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Successful High School Training Systems

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LIVE TONIGHT!!!

 

Eric Cressey

Mike Robertson

Wil Fleming

 

“The High School Training Systems Manifesto”

 

Everything you want to know about training high school training systems for athletes… From the best in the world!

 

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Register by clicking here —>  http://iyca.org/highschool/
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7 Steps to Kids Programming: Part 3

 

Kids Programming

Picking up from yesterday…

 

Over the years, I have grown fond of referring to these issues as the ‘Likely Bunch’ and have created a training template intended to meet of the aforementioned needs as a matter of principle rather than what an assessment tells me.

 

Rather than programming for the day, week or month, my standard Training Template for a high school athlete looks as follows:

 

  1. Tissue Quality – 10 minutes
  2. ROM/Torso/Activation – 10 minutes
  3. Movement Preparatory – 10 minutes
  4. Movement – 10 minutes
  5. Strength/Power Technique – 10 minutes
  6. Strength Execution – 10 minutes
  7. Warm-Down/Active Flexibility – 10 minutes

 

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Drills for Young Athletes

Drills.

 

Drills for young athletes.

 

How do you create them?

 

Now that’s a question I get asked virtually everyday.

 

Here are three great ones to use with your young
athletes – especially if you work with kids between the
ages of 6 – 12.

 

 

(1) Line Jumps

 

Have your athlete(s) stand directly in front of a line
either painted or taped on the ground.

 

They should be only a few feet away from the line.

 

On your cue, they will jump and try to land with their
toes as close to the line as possible without actually
touching it.

 

The purpose of this drill is not ‘maximum power’ but
rather a fine touch or precise execution of power.

 

Have them walk back to the starting point and repeat.

 

Purpose –

 

:: Kinesthetic Differentiation (coordination)

:: Bodily Control

:: Jump/Land Technique

 

 

(2) Red/Green/Yellow Light

 

With this drill, you can use any action you want such
as lunge walking, hopping, 1-leg jumping or crawling.

 

Have your young athletes move (using one of the actions
listed above) in a straight line across a gym, floor or
field.

 

When you call out ‘Red Light’, they must stop and hold
in place exactly where they are.

 

‘Green Light’ requires them to resume at normal speed.

 

‘Yellow Light’ is a command that asks them to continue
the action, but at a slow pace – as slow as possible
in fact.

 

Purpose –

 

:: Movement Adequacy (coordination)

:: Systemic Strength

:: Reaction (coordination)

 

 

(3) Monkey Tag

 

There are several variations of tag that are absolutely
wonderful for young athletes…. and this is one of them!

 

Have your young athletes start in a ‘catchers’ position
with their hands also on the floor/ground.

 

When they move to avoid being ‘tagged’ they must do
so by crawling/jumping like a monkey.

 

Purpose –

 

:: Hip Flexibility & Strength

:: Spatial Awareness (coordination)

:: Reaction (coordination)

 

 

Three great drills based entirely on fun and what
young athletes in the 6 – 12 year old range need in
terms of athletic development.

 

And here’s the thing…..

 

Within the Level 1 – Youth Fitness Specialist certification,
we show you exactly what those drills look like as well
as many others.

 

In fact, we have our entire audience playing and
participating in tons of drills so that they could get
a feel for them and you could see what they looked like.

 

"How do you create drills for young athletes, Brian?"

 

Easy…..

 

You become certified through the IYCA.

 

Become certified now and get started on a brand new
career that is guaranteed to be both rewarding and
lucrative.

 

Here’s an exclusive link to a deal I’ve put together
for you –

 

http://www.iyca.org/fitspecialist1

 

And this is a perfect time for you.

 

All IYCA Members are invited to the Ryan Lee Boot Camp
in two weeks to enjoy a live IYCA Young Athletes Seminar hosted by
myself and Pat Rigsby for absolutely no charge.

 

Here’s that link again –

 


http://www.iyca.org/fitspecialist1

 

I hope to see you soon!

 

Brian