For children who are physically and psychologically ready, this is a great single session example workout that provides lots of opportunities to work on coordination, strength, and speed training technique:
Overhead Stick March 2x15yd
Overhead A-Skip 2x15yd
Overhead A-Run 2x15yd
Front Rack Stick March 2x15yd
Front Rack A-Skip 2x15yd
Front Rack A-Run 2x15yd
PUPP Start 2-3x 15yd
3-Point Start 2-3x 15yd
2-Point Start 2-3x 15yd
Overhead Stick Squat 2x8
Hang Snatch with Stick 2x5
A1 BW Split Squat 3x5/leg
A2 Arm Mechanics from Seated Position 3x:10
B1 Suspension Strap Row 3x10
B2 Push-up Eccentrics 3x3
C1 Conventional Deadlift Technique 3x3
The marches, skips, and stick runs in the first portion are serving to provide a thorough warm-up. It would be totally appropriate to add in other ground based warm-up exercises beforehand, too.
Keep a close eye on children’s fatigue level throughout each set and always offer plenty of opportunities to take a break or get water. For kids not used to this type of work it can be very fatiguing and they may need time to build up their work capacity. We go through the whole session at a leisurely pace and have plenty of time for laughing, joking, and questions built in.
This entire session is predicated around working on technique and I am always ready with a regression or progression in case a certain exercise is not a good fit on any given day. For this particular session, my daughter has recently grown 3/4” and was struggling with the balance for the Split Squat. So, I quickly told her we’d adjust to using body weight (instead of 10lbs) and even gave her a bit of support/assistance by letting her hold onto my arm when needed. This approach got us the good technique I was after and helped to keep her feeling successful.
The development of strength and power in youth has previously been a source of great debate, yet despite earlier misconceptions there is now a wealth of evidence supporting the use of resistance training by both children and adolescents. Conceivably, if a child is ready to engage in sport activities, then he or she is ready to participate in resistance training. -High-Performance Training for Sports
To get all the above done in one session is the result of a slow process of building. Before using something so lengthy, please make sure the children you want to use this with are ready both physically and psychologically. They should have a good work capacity and be excited to embark on this type of technique training. If they are not ready in either area, work needs to be done to get both areas improved so they will have a better experience with this type of workout.
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