Building a Faster Youth Football Athlete

Speed separates the pack

“I can’t believe God put us on this earth to be ordinary.” Lou Holtz

Youth Football Speed

Mental Preparation Nutrition Warm-Up Strength Training Speed Training Flexibility Conditioning

7 Pillars of Speed

Youth Football Speed

Increase core temperature Lubricate the joints Have a plan Slow to quick approach Pre-Game & Halftime Fun Variety

Warm-Up

Youth Football Speed

General Warm-Up – Form Teaching * Loose Forward Skip with Arm Swing 4x * Loose Side Skip with Arm Swing 4x * Long Reach Back Pedal with Arm Swing 2x * Jumping Jacks 20x Mobility Circuit * Hip Bridge – Glute Activation * Fire Hydrant 2x8 * Hip Circles Forward 2x8 * Hip Circles Backward 2x8 * Side Leg Lift 2x6 Static Stretches * Neck Holds x 10 seconds * Arm Across the chest holds x 10 seconds * Shoulder Side Holds x 10 seconds * Hip Flexor 4 way x 20 seconds * Butterfly x 10 seconds* Calf Hold x 10 seconds Slow Movements * Forward Leg Swings x 10 yards * Side Squat x 10 yards * Spiderman Crawl x 10 yards * Forward Groin Squats x 10 yards

Warm- Up Example

Quicker Movements * Quick Ground Drive x 10 yards * Fast Arm Action Shuffle x 10 yards * Fast Back Pedal x 10 yards * Carioca x 10 yards * Wide Quick Steps in place for 15 seconds Basic Plyometrics * Landing Softly x 5 (height varies) * Quick Side Hops x 10 seconds * Quick Single Leg Hop x 10 seconds (each side) * Upward Shift Jumps x 3 Sprinting Finale * Push-up Position Sprint x 10 yards * Push-up down Position Sprint x 10 yards * Seated Side Sprint x 10 yards * Lying on your back sprint x 10 yards

Warm-Up Continued

Protein Complex carbohydrates for energy Good fats Inform the parents Hydration Involve them in process Pre-Game & Halftime snack ½ water & ½ gatorade mix Eat your veggies Junk food minimum

Proper Nutrition

Youth Football Speed

Fast Food v.s. Slow Food

Who is going to win?

Scrambled Cage Free Eggs with Wheat Toast, Banana, water

Apple with All Natural Peanut Butter, water

Turkey Sandwich on Rye or Wheat Bread with Mustard, Orange, Water

All Natural Peanut Butter with Fruit Spread with Water

Baked Chicken, Broccoli, Brown Rice with Water

Greek Yogurt w/ Fruit Water

Sample Meal Plan

Movement patterns Multi joint movements Bodyweight exercises Minimize lactic acid Proper rest periods Progressive increases Joint tune-up Indicators Injury-prevention is key Fun!!!! Variety

The Right Strength

Youth Football Speed

Warm-Up Jumping Jacks Leg Swings YTWL Hip Circles Side Leg Lift Bird Dog

Sample Strength Routine

Wall Sprints Pogo Jumps 1A) Landing Jumps 2A) Med Ball Slams 3A) Bodyweight Squat x 6 3B) Push Ups x6 4A) Split Squat x 5 ea leg 4B) Assisted Chin Ups x 5

Strength continued…

Proper recovery periods Mind-muscle connection Perfect speed mechanics Games Surface Training Ground Up Long term approach

Speed Training

Youth Football Speed

Warm-Up Deceleration Training 1) Push Up Start x 2 10 Yards 2) Push Up Down x 2 10 Yards

3) Pro Agility Run x2 Right 10 Yards 4) Pro Agility Run x 2 Left 10 Yards

Sample Speed Program

Fun!!! Skill Drills Progressive Add ball Position & Skill level specific No gassers Vary intensity

Conditioning

Youth Football Speed

Medicine Ball Circuits 10 Seconds on with 50 Second Rest

Jump Rope Circuit with 10 Work:50 Sec. Rest Lunge Circuit Pillar Circuit Sprint Circuit Relay Circuit/ Tag

Conditioning Examples

After Practice Importance Small Variation Post-Workout nutrition Manual Massage Sleep

Flexibility & Recovery

Youth Football Speed

Lengthen muscles & tendons Improves Neurotension or mind-muscle

connection block not allowing the muscle to lengthen

Improves core stability and balance

Band Stretching

Active Isolated Stretching

Character, Character, Character Focus Vision Goal Sheet Verbal Affirmation

Mental Prep

“As a man thinketh in his heart, so is he.” Proverbs 23:7

Youth Football Speed

www.exceleratesports.com Measures 30 Traits1. Commitment and determination to excel and

succeed2. Confidence…with strong belief in self and

abilities3. Emotional stability and balance4. Work ethic5. Focus

Mental Assessment Test

http://www.lamourtrainingsystems.com

Buy the “Starter Guide to Youth Fitness” www.fastyouthathlete.com

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