Archive for “Basketball Players” Tag

Using Complexes In Warm Ups to Improve The Skills Of Young Athletes

 

Young Athletes weightlifting specific warm-ups

Young athletes olympic lifts warm up tips

 

By Wil Fleming

 

When your program is full of barbell strength training , in particular the Olympic lifts, it is important to sharpen the skills of your young athletes with a weightlifting specific warm-up.

 

A general warm-up is necessary for young athletes to increase mobility and activation, prior to training. Once the athlete is warmed up in general however, a specific warm-up for the days activities should be used to prepare.

 

In all sports the general warm-up is followed by a specific warm-up, baseball players should touch a ball before actually throwing out the first pitch, basketball players should take a couple shots before the buzzer sounds, just as in those scenarios, in strength training it is important to use some external loading before the training of the day.

 

A complex is the perfect way to do that.

 

Complexes are multiple movements done sequentially without rest in between movements. In order to complete a complex it is important to complete all the prescribed reps of one particular movement before moving on to the next drill.

 

Complexes can be a tremendous tool for conditioning as well, but in this case I would like to think of them for warm-up only.

 

The great thing about complexes is that they can really include whatever it is that you want for a given day. For my athletes I think that they are a great source of variation in the program, and a great way to challenge them on a given day.

 

I typically design complexes around what the movements of the day will be, if our athletes are to be cleaning in the session ahead, I will design a complex that includes clean movements. If we are snatching, then the complex will include the snatch.

 

Designing a complex

 

Limiting factors:

 

Athletes should be able to complete the complex without a severe break in proper technique. Complexes will have one movement typically that will be the limiting factor in the amount of weight that is on the bar.

 

For example: A complex of 5 exercises- Hang Clean, Front Squat, Push Press, RDL and Bent over row. In this complex , for nearly all athletes the bent over row will be the movement on which they will struggle the most with a given weight. In this instance the weight that an athlete can use for the prescribed reps on a bent over row

 

Selecting Exercises

 

Selection of exercises should mimic what the athletes will be asked to do in the training session later in the day. It is also important to use the LIGHTER weight of a complex to work on areas in which many athletes struggle. In the clean or snatch that is the pull around the knee area, and with extension of the hips. Including a movement that will specifically work on that area of the lifts is important.

 

Exercises should be selected in an order that moves logically for the athletes. This means that the starting points of each movement should be similar to the previous one.

 

For example: A complex that includes Front squats, to RDL’s, to Push Press becomes much more difficult due to the fact that the bar has go from resting on the shoulders, to the hands and back to resting on the shoulders. Changing the order from Front Squat, to Push Press, to RDL keeps the bar in the same position as long as needed.

 

Importance of Exercises

 

Explosive movement should be prioritized in complexes. This does not however mean that all complexes have to start out with a full clean or snatch, it does mean that a clean pull, or full clean should precede front squats.

 

Explosive movement requires a greater level of technical proficiency young athletes need to be fresher to complete these movements.

 

Examples of Complexes

 

Clean Complex:
2 to 3 sets of 5 -7 reps of each of the following:
Clean pull from above knee, Clean High Pull from Mid Thigh, Hang clean from Mid thigh, Power Jerk, Front Squat, RDL, Bent Row

 

Snatch Complex:
2 to 3 sets of 5-7 reps of each of the following:
Snatch Pull from below knee, Snatch High Pull from Above Knee, Hang Snatch from Mid Thigh, , Snatch Jerk behind neck, Overhead Squat, Snatch Grip RDL.

 

These same complexes could be used with Dumbbells or even Kettlebells. Try implementing them before your young athletes next session.

 

Change Lives Today

 

Wil

 

olymic lifts young athletes

 

The Olympic lifts are the most explosive and dynamic demonstration of force in which an athlete can participate. It is important to have established, an effective, efficient, and safe way to teach athletes to Olympic lift. Athletes can be taught at any stage to lift well, with proper technique using the methods outlined in this course. Learn more on Olympic Lifting with young athletes here…

 

 

Getting Your High School Athletes Faster

 

[wpfblike]

 

by Wil Fleming

 

The biggest mistake in training athletes to get faster.

 

 

Both speed and agility are critically important for athletes to be successful on the field. Unfortunately I see plenty of programs or services offered by coaches that are skewed in the wrong direction, they promise to "decrease your 40 time" or "drop your home to first time".  While both of these things are important in the recruitment of athletes, they are not critically important to the performance of athletes.  Training speed and agility in some cases, verges on running some sprints and breaking out the agility ladder.

 

(more…)

Speed & Strength For Young Athlete Development

[wpfblike]

 

Chris Scarborough is a professional Strength & Conditioning Coach who specializes in Young Athlete Development. His information is top-notch and reflects his unprecedented knowledge of this topic.

 

 

 

BG: What’s your background in youth sports and athletics? Have you trained a lot of young athletes?

 

 

CS: As a young athlete myself many years ago, I was always interested in the conditioning aspect of sport. In 1995 I became licensed as a Physical Therapy Assistant in the State of Alabama and took a job in an outpatient therapy clinic that had a lot of patients that were young athletes. I saw first hand common injuries that young athletes suffer — many of which could have been prevented by proper conditioning. By the way, I am not saying that the athletes were “out of shape”, I am saying that the athletes were often injured because of poor techniques or habits. For example, football players, basketball players, and volleyball players would come in with knee or ankle injuries that were a result of poor running, jumping or landing technique. Baseball players, tennis players and golfers often came in with elbow and shoulder injuries due to poor swing technique or overuse of the arms and not enough of the trunk.

 

In 1997, I became certified as a Strength and Conditioning Specialist by the National Strength and Conditioning Association and began working with athletes on performance enhancement. As a result of working with hundreds of athletes in several settings, I realized that there was far more to Strength and Conditioning than getting an athlete into “game shape”.

 

 

BG: There are a lot of coaches, parents and even trainers who treat young athletes as if they were ‘little adults’. What I mean by that is they will take the training routine of a superstar athlete and use it as a guide when working with youngsters. Why, if at all, should we warn against that kind of training?

 

CS: The reason young athletes follow the training programs of their sports heroes are obvious. After all, if Barry Bonds followed this routine and he hit 73 home runs in a season then it should do the same for the young athlete–right? NO!!

 

First of all, the young athlete has a growing body and is prone to overuse injury in the muscles and tendons, stress fractures in the growth plates, and muscle imbalance injuries that a more mature athlete would be less prone to getting.

 

Also, the large majority of world class athletes have developed a broad base of athleticism and strength prior to specializing their training in one sport. Tudor Bompa and yourself have written a great deal on the topic. Specializing in a particular sport too soon is far more likely to lead to 1) burnout from playing and training for the sport 2) early skill development in the sport, but the skill level potential is never fully realized due to a very narrow athletic ability base and 3) increased likelihood of injury.

 

Finally, the conditioning needs of the pro athlete have been very carefully assessed by the team Strength and Conditioning coach. Even if the young athlete has the same needs, the conditioning program would still be different.

 

A young athlete should develop a broad base of athleticism by doing activities that require them to run, jump, catch, throw, swim, climb, etc. By playing several sports and various other physical activities the young athlete develops all the abilities including strength, speed, agility, stability, balance, endurance, coordination and power.

 

 

BG: The age old debate is ‘How old should an athlete be before they begin lifting weights’. What’s your view on that controversial topic?

 

CS: Let me preface my answer by saying that I am referring to weight training as lifting with barbells, dumbbells and weight machines. Body weight exercises can be classified as weight training, but I am not including them in my definition of weight training.

 

While it is safe for a young athlete to begin a strength training program with weights at an early age, I do not think that it is necessarily optimal for their development. I know many kids who would be considered strong in the weight room, but can’t handle their own body weight in certain activities.

 

For example, one 17 year old I know can bench press 300 pounds, but can’t hold his body straight while doing a push up. His hips sway toward the ground indicating he has chest, shoulder, and arm strength that far exceeds what his hip and abdominal muscles can stabilize. He also can’t do a single proper pull up, so his pushing movement overpowers his pulling strength. Unfortunately this is fairly common. It is not weight training that is going to get him hurt, it is improper weight training that is going to get him hurt.

 

Also, he will be far more likely to get hurt on the field of play, not actually in the weight room. I think that weight training can begin for most females around the age of 12 to 14 and age 14 to 15 for males — even then it should be balanced, supervised training. Up to that point, good technique can be taught at any age doing other activities than weight training. I do not think that an athlete has to do much weight training to get good strength development. For example, push ups, pull ups, stability ball exercises and medicine ball exercises can all be performed with minimal equipment. They require use of the same techniques as in the weight room, and develop entire groups of muscles or movements at a time, rather than isolated strength training. The strength can actually be used on the court or field when the child plays the sport. These activities can be started at a very early age.

 

You may hear some people say that squats and dead lifts are bad for your back and knees — that is not true. It is squats and deadlifts performed improperly that causes injury. My son started squatting before he could even stand. Everything that he picks up is a deadlift (from the floor). I have never seen a child age 3 or under perform an improper squat or dead lift. That does not mean that I think that kids should be lifting heavy weights that way, but I do think that the movements should be trained using the equipment stated above. Train a child for the long-term — not just for the season.

 

 

BG: Using your ideals, could you define ‘functional conditioning’ for us?

 

(more…)

High School Strength And Conditioning With Chris Scarborough

 

[wpfblike]

 

High School Strength And Conditioning Interview

Chris Scarborough is a professional Strength & Conditioning Coach who specializes in Youth Athlete Development. His information is top-notch and reflects his unprecedented knowledge of this topic.

 

 

BG: What’s your background in youth sports and athletics? Have you trained a lot of young athletes?

 

 

CS: As a young athlete myself many years ago, I was always interested in the conditioning aspect of sport. In 1995 I became licensed as a Physical Therapy Assistant in the State of Alabama and took a job in an outpatient therapy clinic that had a lot of patients that were young athletes. I saw first hand common injuries that young athletes suffer — many of which could have been prevented by proper conditioning. By the way, I am not saying that the athletes were "out of shape", I am saying that the athletes were often injured because of poor techniques or habits. For example, football players, basketball players, and volleyball players would come in with knee or ankle injuries that were a result of poor running, jumping or landing technique. Baseball players, tennis players and golfers often came in with elbow and shoulder injuries due to poor swing technique or overuse of the arms and not enough of the trunk.

 

In 1997, I became certified as a Strength and Conditioning Specialist by the National Strength and Conditioning Association and began working with athletes on performance enhancement. As a result of working with hundreds of athletes in several settings, I realized that there was far more to High School Strength and Conditioning than getting an athlete into "game shape".

 

 

BG: There are a lot of coaches, parents and even trainers who treat young athletes as if they were ‘little adults’. What I mean by that is they will take the training routine of a superstar athlete and use it as a guide when working with youngsters. Why, if at all, should we warn against that kind of training?

 

CS: The reason young athletes follow the training programs of their sports heroes are obvious. After all, if Barry Bonds followed this routine and he hit 73 home runs in a season then it should do the same for the young athlete–right? NO!!

 

First of all, the young athlete has a growing body and is prone to overuse injury in the muscles and tendons, stress fractures in the growth plates, and muscle imbalance injuries that a more mature athlete would be less prone to getting.

 

Also, the large majority of world class athletes have developed a broad base of athleticism and strength prior to specializing their training in one sport. Tudor Bompa and yourself have written a great deal on the topic. Specializing in a particular sport too soon is far more likely to lead to 1) burnout from playing and training for the sport 2) early skill development in the sport, but the skill level potential is never fully realized due to a very narrow athletic ability base and 3) increased likelihood of injury.

 

Finally, the conditioning needs of the pro athlete have been very carefully assessed by the team Strength and Conditioning coach. Even if the young athlete has the same needs, the conditioning program would still be different.

 

A young athlete should develop a broad base of athleticism by doing activities that require them to run, jump, catch, throw, swim, climb, etc. By playing several sports and various other physical activities the young athlete develops all the abilities including strength, speed, agility, stability, balance, endurance, coordination and power.

 

 

BG: The age old debate is ‘How old should an athlete be before they begin lifting weights’. What’s your view on that controversial topic?

 

CS: Let me preface my answer by saying that I am referring to weight training as lifting with barbells, dumbbells and weight machines. Body weight exercises can be classified as weight training, but I am not including them in my definition of weight training.

 

While it is safe for a young athlete to begin a strength training program with weights at an early age, I do not think that it is necessarily optimal for their development. I know many kids who would be considered strong in the weight room, but can’t handle their own body weight in certain activities.

 

For example, one 17 year old I know can bench press 300 pounds, but can’t hold his body straight while doing a push up. His hips sway toward the ground indicating he has chest, shoulder, and arm strength that far exceeds what his hip and abdominal muscles can stabilize. He also can’t do a single proper pull up, so his pushing movement overpowers his pulling strength. Unfortunately this is fairly common. It is not weight training that is going to get him hurt, it is improper weight training that is going to get him hurt.

 

Also, he will be far more likely to get hurt on the field of play, not actually in the weight room. I think that weight training can begin for most females around the age of 12 to 14 and age 14 to 15 for males — even then it should be balanced, supervised training. Up to that point, good technique can be taught at any age doing other activities than weight training. I do not think that an athlete has to do much weight training to get good strength development. For example, push ups, pull ups, stability ball exercises and medicine ball exercises can all be performed with minimal equipment. They require use of the same techniques as in the weight room, and develop entire groups of muscles or movements at a time, rather than isolated strength training. The strength can actually be used on the court or field when the child plays the sport. These activities can be started at a very early age.

 

You may hear some people say that squats and dead lifts are bad for your back and knees — that is not true. It is squats and deadlifts performed improperly that causes injury. My son started squatting before he could even stand. Everything that he picks up is a deadlift (from the floor). I have never seen a child age 3 or under perform an improper squat or dead lift. That does not mean that I think that kids should be lifting heavy weights that way, but I do think that the movements should be trained using the equipment stated above. Train a child for the long-term — not just for the season.

 

 

BG: Using your ideals, could you define ‘functional conditioning’ for us?

 

(more…)