These are 7th Graders
I can’t stress this enough. Especially if you’re working w/ kids ⬇️
Movement > Load
Focus on high quality movement, all the time.
One of the questions I get asked a lot is how female athletes should train/key movements to include into their program:
⏺ Full Squats
⏺ Full Chin-Ups
⏺ Full ROM Single Leg Work
⏺ Plyometric Landing Mechanics
⏺ Full Push-Ups
That’d be a majority of my program right there.
8th Grade - 25.6 Inches
10th Grade - 36.6 Inches
I see a lot of 8th graders w/ 25+ inch vertical jumps. I don’t see a lot of 16-18 year olds jumping 36+ inches.
This is what happens when you start training intelligently at a young age, work hard, & are consistent.
A few components of our warm-up over the last 8 weeks. Usually anywhere from 40-80 athletes doing these. We weren’t doing this 1 year ago. Learn & evolve.
A Central Nervous System That Can Fire Really Fast, Balance, Control, Rhythm, Coordination.
All of those things are significantly more important at ages 9-14 than how much a kid can squat, bench, etc.
If you want to fun faster and jump higher than you ever have before - there’s going to be some discomfort & a level of intensity necessary to tell your body that an adaptation must happen.
Don’t become okay with not getting better. Results are hard. Work for them.
Hip Mobility work in a team setting (90/90 IsoMP’s).
Notice the focus and intent. That’s how D-1 athletes get after it on a Saturday morning. Doesn’t matter if it’s strength, speed development, or mobility. Starts w/ focus.
(This was from 2018).
I was asked recently if I’ve worked with female athletes much before.
I said “Yeah, and they’re some of the hardest workers I’ve ever been around.”
NAIA, D-2, D-1, was lucky to work with a lot of driven athletes.
Hip Mobility - Block On The Low Back Keeps Hips Level, Isolates The Hip.
Notice how focused & deliberate they are. You can literally only hear them breathing. No side conversations.
This was an 11 win, top 25 team…On a Saturday morning in June, just working.
5-6 year old kids don’t need to be doing “sport specific” training. Apparently that’s not common sense anymore.
Show me a future accountant who only works on math skills starting in 1st grade & doesn’t have to take/learn science, reading, writing, social studies, etc.
What Junior High S&C Should Look Like
Jump, Sprint, Throw, Strength Train Through a Full Range of Motion.
And There Should Be Lots Of Teaching & Actual Coaching Going On!
1. He didn’t think he could jump over that height. He just proved he could.
2. Watch everyone in the background getting excited & encouraging him, and their happiness after he clears it. Great example of being a good teammate.
3. I love working w/ our Junior High Athletes.
Lower Leg Isometrics For Speed & Jumping Development
I like using the spring ankle series from Cal Dietz - Overloading it w/ weight is one method I like using. The intensity needs to be high to create a stimulus that will yield desired adaptations.
Every high school athlete would get superior long-term results training 3x a week, but getting 8 hours of sleep EVERY night
Rather than ⬇️
8-10 training sessions a week, but sleeping 6 hours a night. (This is more common than the 1st one - real talk).
Hip & shoulder warm-up this morning out of 90/90 base position
⏺ 90/90 Hip Abd PRL
⏺ 90/90 Shoulder CARs
⏺ 90/90 Hip Add PRL
⏺ 90/90 Lift-Off+IR
This was done pre Front Squats & Bench Press.
500lb Completely RAW Front Squat.
Still probably the most impressive thing I’ve ever seen in a weight room. The secret must be the shoes huh
@DTRAINN5
😉😂
If I’m charged $20 for a burrito (carryout) & a bottle of water…No, I’m not leaving a tip.
Corporate profits are at record highs, as are CEO’s salaries. Pay your employees more money & stop asking customers to “make up the difference”
If you’ve got a daughter, sister, niece, granddaughter, etc…Get them involved in a good S&C program.
I saw 7th grade girls practicing their squat technique at 7:45am this morning, 15 minutes before their 8am training session started. It matters to them.
I keep seeing high school strength & conditioning coaches all over the country dedicating A LOT of their time, energy, & resources towards continuing education & LEARNING.
Super impressed! You’re not only making your athletes better, but this entire S&C profession as well!
2 great examples of a Front-Foot Elevated Split Squat. One of the best movements you can utilize, IMO, especially if lacking in ankle mobility. Learned this movement from
@coachscholz
2nd part of a plyo progression our Skill & Front 7 players have been doing.
1️⃣ Weighted Pause Depth Drop
2️⃣ Unweighted Hurdle Hop
3️⃣ Vertical Jump
4️⃣ Stick
4 Second Pause - Time needed for elastic energy to dissipate out of muscles/connective tissue.
@coachscholz
Hip Mobility
Posted This Same Movement Last Week In a Smaller Group Setting. Here It Is w/ 100+ Athletes. Execution Of The Movement Should Still Be The Same.
Hip Mobility
One of the FRC movements we use a lot with some of the coaching points that I emphasize. Great for any sport/position. Hope this helps some coaches/athletes/parents out.
#Wreckem
#GunsUp
@Coach_Wooding