Having watched the GPP Edmonton and the AFS along with reading CFTS and the forum review I am still trying to select the right means for a 12 year old athlete who recently went through a growth spurt and now is about 5’7". His weight is 115 he is very lean and involved a various team sports (soccer, basketball, football) and one individual sport wrestling. He has a low level over relative body strength (3 DH chins) currently is working chins with the band mobility work pushups, ab work and some jump variations (tuck jumps). He also works with ladders a bit. He has peformed basic sprints in the past. I am wondering how to progress him into further drills? And when the optimal time would be?
I’d keep working on co-ordination through any means possible from simple gymnastics work through to throwing and easy jumping. I’d also work on some strength related stuff using basic strength training patterns (squat, lunge etc). I personally like isometric bodyweight exercises combined with dynamic work for kids.
TC, what would be an example exercise?
what do you mean example exercise?
Isometric exercises might be:
Wall Sit (60s), Jump squats to hold at bottom position for 5s x 10
Isometric Lunge (45s), Walking Lunges x10
Isometric hip flexor (45s), Split jump and land and hold for 5s.
Isometric glute hold (60s). Crab walking x 25m
etc
Co-ordinated exercises are anything you can think of that requires co-ordination from rubbing head and patting stomach to standing triple jump!
Medicine ball work. Small sandbags if you can’t afford medicine balls. You are only limited by your imagination.
TNT