Archive for “Toes” Tag

Youth Conditioning Programs Using Ropes & Tires

Posted on: July 30th, 2012 by IYCA 1 Comment

IYCA Expert Dave Gleason Explains How To Develop Youth Conditioning Programs Using Unconventional Methods

As long as your programming has developmental justification that points pack to the required elements of the IYCA system…everything is in bounds!

This includes tires and battle ropes. Many of our AR franchise partners are co branded or are also a Fitness Revolution Franchisee as well. That said, many of our trainers and coaches have experience with large tractor tires and battle ropes. With safety mechanisms in place, very effective and fun activities can be implemented in your youth conditioning programs for 6-9 (Discovery) and 10-13 (Exploration) sessions.

Here are a few examples of youth conditioning programs to get your creative juices flowing:

1. Team Tire Flip.

Even with a 500+ pound tire if you orientate your young athletes well and put yourself in a position to effective spot this activity, this is a very safe team building and exercise. Systemic strength, object manipulation, and cooperation are all aspects of this fun drill.

Have your athletes form a semi circle around the backside of the tire. Cue them to keep their toes close to the tire, and keep their eyes up as they place their hands underneath the tire. “On a count of three we all lift and drive the tire forward.”

2. Team Tire Drag (Pull).

This systemic strength pulling activity is an adventurous variation of tug o war.

Place a battle rope through the middle of a large tire so there are two equal lengths of rope to pull on. Place your athletes evenly on each length of rope. On your command your athletes will pull and drag the tire to a designated area or length.

You can add variation and problem solving by experimenting with how many athletes you can take off of pulling duties to sit on the tire with the remaining athletes still able to move the tire. Then experiment with different kids on the tire vs. pulling.

3. Angry Monkeys.

This super fun exercise is a battle rope wave drill masked by as silly name and animation during the movement. Straight from the brain of Autism Fitness Expert, Eric Chessen, the set up virtually the same depending on the age and size of the athletes. Your 6-9 year old athletes will do well with a single rope wave. A mature 12 or 13 year old will handle a rope end in each hand with no problem. A 40 foot, 1.5 inch in diameter, rope works very well.

Instruct your athletes to act like an angry monkey with the rope end in their hands while making a wave in the rope. Let them make “angry monkey” noises. 10-20 seconds of work is optimal depend on the age of the athletes in your group.

4. Battle Rope Relay.

Object manipulation, cooperation, spatial awareness systemic strength and kinesthetic differentiation are included in the benefits of this game.

Lay out a battle rope in a straight line on the ground. Form two lines of athletes, one line at each end of the rope. The first athlete in each line grabs hold of the end of the rope like a relay baton. On your command the athletes race to opposites ends and hand the rope off to the next person in line.

This is a perpetual race because there is no winner. Give your athletes 2-3 runs each and then give the group a rest.

When ever you can think out of the box and apply some additional fun and adventure into your Youth Conditioning Programs for young athletes you should do so! If something is working well for you please share in in the IYCA Insiders Forum.

Keep changing lives!

Flexibility Training for Young Athletes

Posted on: May 4th, 2009 by IYCA 4 Comments

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Chris Blake gives answer some common questions about flexibility training for young athletes

What is the difference between Flexibility and Mobility?
Flexibility can have two definitions:

1.) The ability of muscle to lengthen during passive movements.

2.) Range of motion about a joint and surrounding musculature during passive movements.

Mobility can also have two ways of being defined. The main definition is the state of being in motion. But this state of motion can be looked at within certain joints (subtalar mobility) or as a physical whole (moving from one position into the next during a run).

Are both important to young athletes or is one more important than the other?
This is a great question. Both are important for the older athlete (ages 14-18+) as athletes within this age group tend to show more restrictions with both flexibility and mobility, often times once you take care of the flexibility then you improve mobility. But with the younger athlete (ages 13 and under) I wouldn’t place much importance on either one unless there has been a certain injury that limits each.

Are there different kinds of Flexibility, or is ‘bending over to touch my toes and stretch my hammy’ what all young athletes should be doing?
There are seven different ways of going about flexibility:

(more…)

Fitness Training For Youth Flexibility vs. Mobility

Posted on: March 23rd, 2009 by IYCA 11 Comments

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Fitness Training For Youth

What is the difference between Flexibility and Mobility?

Well, sometimes this is a confusing issue, as these terms are often used interchangeably. Mobility (also known in some circles as active flexibility) is where we’re talking about CONTROL of the body through a larger range of motion. The muscle group says “I want to move, and I can.” The contrast is passive flexibility, where an outside force will be asking the question, “Can I stretch you?”, and the muscle says “Yeah, I guess so”. There is no skill here, and it is my belief that those who are hyperflexible (too flexible) without motor control are just as prone to injury as those who are Hypomobile / flexible (not mobile or flexible enough)

Are both important for Fitness Training For Youth or is one more important than the other?

I think that, all things being equal, mobility is a far more valuable goal to pursue for our young ones. However, if there is a physical limitation in a certain body area / muscle group, flexibility can certainly be addressed as part of an overall mobility program.

When should young athletes train Flexibility?

Again, flexibility should be the goal when there is a specific area that is tighter proportionally than the rest of the body. Although, the first question should be “Why?”, with regard to the cause of the tightness. Many times, we are just dealing with the natural growth process during a growth spurt, where bones outgrow muscle and connective tissue, and there is temporary tightness. We may need to train flexibility here through focused stretching, but always in the context of a well rounded mobility program.

When should they train Mobility?

Unless there is a debilitating injury. Always. Throughout development. Period.

Are there different kinds of Flexibility, or is ‘bending over to touch my toes and stretch my hammy’ what all young athletes should be doing?

Absolutely not. The young body should be able to MOVE, and the body should interact smoothly and naturally with the nervous system, not just accept and yield to forces passively.

What is the single greatest mistake or myth people make when it comes to Flexibility training for fitness training for youth?

The greatest mistake people make when it comes to flexibility is to force a passive stretch. When you force a passive stretch, there is circuitry in the spinal cord that will respond by tightening the muscles. Wait, weren’t we trying to RELIEVE the tightness in the muscles? I have seen utterly sadistic attempts by uninformed, performance / ego driven coaches where they would take a young athlete and stretch him or her to the point of tears, actually saying that they wouldn’t get flexible unless they fought through the pain. This doesn’t create athletic mobility, it injures, tears, and forever alters the tissue.

Want to learn more on Fitness Training For Youth? www.IYCA.org/youth-fitness-certification

Drills for Young Athletes

Posted on: September 11th, 2008 by IYCA No Comments

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