Sample Programs Coach Blake
- 1. Sample programs Chris Blake,MA,LATC,CSCS Under the age of 14: For around the 12-13-14 range of ages: 75% of the time is spent on General Physical Preparation Active Warm-up/Active Motion: (20 minutes) All performed within 20 yards: Jog from line to line Side Shuffle Skipping Carioca Mini Power Skip Walking Knee To Chest into Single Leg Trunkbends Lunge with an upper body twist, then ceiling reach Walking Disco Walking Backwards Lunge Monster Walk (Hip Flexion into Abduction into a lateral step) with Hand Sweeps Bear Crawls Inchworms Spidermans Reaction/Coordination/Balance: (20 minutes) Performed within 20 yards: Magic Cone: Reaction and movement based on instructor pointing an orange cone within a certain direction 1-4 athletes can perform this at the same time. examples: When instructor points the orange cone at the athletes, the athletes need to backpedal….then when the instructor points the cone towards the instructor, the athletes sprint forward towards the instructor….if the cone is pointed sideways the athlete needs to side shuffle in that direction (or you can add something else here…hopping, jumping, single leg balance, carioca, etc…)…. This is all based on improving reaction time to an external stimulus (visual: athletes seeing the cone; audio: instructor calls out movements or can be based on other sounds; etc…) “You Know Squat” confusion Once the athletes know how to squat properly, we add a reaction portion to this exercise.
- 2. All athletes are spread out away from each other. The starting point is the starting point of the squat exercise. The instructor calls out either quarter, half, or full and the athlete reacts to what is said by performing either a quarter squat, half squat, or full squat. After each call out the athlete has to get back into an “athletic ready” position. “You Know Lunge” confusion Same rules apply to this performance….but now the instructor can call out “left” or “right” along with the depth of the lunge.At the end of each lunge call out the athlete returns back to the “athletic ready” position. “You Know Squat and Lunge” Medicine Ball confusion Pair up the athletes into partners with a medicine ball. As an athlete tosses a medicine ball to their partner the instructor calls out “quarter squat” and the athlete catching the medicine ball performs the quarter squat to the best of their ability. Then when the athlete tosses the medicine ball back to their partner the instructor can call out either a lunge with the depth or another squat with the depth or the instructor can call out “BACK” which means the athlete catching the medicine ball needs to toss it right back to their partner. PRO Athletic Challenge (15 minutes) At the end of every session the athletes perform a challenge that involves kinesthetic awareness, depth perception, balance, coordination, timing, and some strength. BUT it has to be fun and competition has to be fair (no taunting, name calling, etc….). Some examples of Challenges: Bowling for Reebok: 20 yards out: Place a Reebok step up on 3 or 4 blocks (the blocks that come with the Reebok steps). Now the athlete uses 4 different medicine balls (one at a time) to try to get the medicine ball through the middle. You can change the length and angle to challenge the athletes more than straight on. Who ever can put the medicine balls through the middle the most will be awarded to lead the team through the active warm-up next time (depending on the individual’s personality). Ball Obstacle Course: Using a number of different medicine balls, footballs, soccer balls, tennis balls, etc….we will use a 25-40 yard area and set up different stages of the course (using cones, banana hurdles, string, almost anything!!!). So the athlete can shot put a medicine ball through a section of cones, then they need to roll a medicine ball through another section that is further away, then they need to kick a soccer ball through another section, and then they can throw a football or tennis ball further down and through another area of cones. 1 point is awarded for each area that the athlete performs well….the only limitation with the course is your imagination.
- 3. Ages 14 and older Sample Program: Ages 14 and 15: 65% of time is spent on General Physical Preparation Other 34% is for Sport Specialization Preparation Ages 16-18+: 35% of time is spent on General Physical Preparation Other time is spent on Sport Specialization Preparation (Depending on individual training experience and preparation time) Active Warm-up/Active Motion: (20 minutes) Somewhat the same as the younger groups but we will add some static stretching in the middle of the 20 minute routine. Add in: Balance on Dynadisks, Airex foam pads, Bosu Balls, etc….to make sure the nervous system is jazzed again (take out the calming effects of the static stretching prior). Resistance Training Prep: (5-10 minutes) In a circuit format: Jump Rope 30 seconds each, 2 sets Slideboard side lateral slides 20 seconds each, 2 sets Bar Skill work: Barbell Front Squat Shoulder Holds 30 sec each/ 2 sets Barbell Front Squats: 5 reps Barbell Shrugs with Heel Raises: 5 reps Barball RDL’s: 5 reps Resistance Training: (20-30 minutes) Pick 3-4 variations of the exercises listed below: (If you use Olympic Lifts, they should be performed first as they require more nervous system activation, physical skill, and energy). Hang Cleans 3-4 sets 5 reps Barbell Front Squats or Plate Squats or Dumbbell Squats 3-4 sets 8-12 reps Plate or Dumbbell Lunges (walking or in-place: forward or backstep) 3-4 sets 8-12 reps RDL (Barbell, Plate, DBs) 3-4 sets 8-12 reps Bodyweight Pullups or Standing Cable Back Rows or Inverted Barbell pull-ups Pushups Red Sox 7 (Dumbbells not higher than 5lbs): Standing Shoulder T’s, Standing Shoulder Full Can’s, Standing Shoulder Front Raises, Swiss Ball L’s with ER, Swiss Ball Hitchhikers, Swiss Ball I’s, Standing Against Wall Scapular Protraction and Retractions. These routines are very basic and are just the starting point to what I put together and use regularly.