building a faster youth football athlete
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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. 7 Pillars of Speed. Mental Preparation Nutrition Warm-Up Strength Training Speed Training Flexibility Conditioning. - PowerPoint PPT PresentationTRANSCRIPT
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
Contact Information