Speed and conditioning for young athletes

Coach Eddie: We want to get younger people
started in the right direction and some drills that we can do for younger people, before
they get started on any type of weight room activity for younger kids. How old is she?
Coach Bell: She is in the 6th grade. Coach Eddie: Hi, I’m Coach Eddie and I’m here
with Coach Bell. We’ve been working together with athletes probably for what, the last
15, 20 years? We’re old, but we’ve been working with kids at a lot of different levels. We’ve
worked together with the Kinetic bands, but today we’re here to talk about working with
younger kids before they get started into the Kinetic bands, into the weight room and
progressing through their high school careers. One of the things that we want to do is stress
the range of motion and flexibility for young athletes. A lot of kids need to start working
in good habits and that works the ankles. We want to work the knee joints. We want to
build up the back. We want to build up the core areas of the body. What Coach Bell is
going to do is show you a few different exercises, very basic, for a sixth grader that would
be helpful to any people out there wanting to get started and the different sports they
may be involved in. This is just good sound core workouts without any weights, without
any apparatuses, right? Coach Bell: That’s correct, yeah, and even
just for kids who just want to get in shape. They don’t have to be a sport and just want
to condition and get healthier. I’ll start off here. We have Madison Simpson now that
I’m going to show you a couple of drills with Madison. Okay, this drill here, Madison is
in the sixth grade, but this drill she’s going to do now we call it the squat duck walk.
It’s almost kind of like an advanced drill, but we’re going to just — I mean it’s a good
drill to kind of work with the hips, the quads and the hip flexors.
Basically, what she’s going to do, I’ll demonstrate first. You have to use it with a rubber weight
ball that bounces. First thing I’m going to teach her is how to squat, so she’s going
to show us how to do a nice squat there. Show me to do a squat, Madison. Good. As you can
see, what we’re trying to get Madison to do is basically like she’s sitting on a chair.
She’s squatting like she’s sitting, but she’s keeping her feet flat on the ground. Before
we use the ball, I’m going to have her do another squat for me again. Try it again,
Madison. Good, good, okay. Now, I’ll demonstrate first what it’s going
to look like. Basically, what I’m going to do is throw the ball out and I’ll go out and
get it and squat. Same thing, go out and get it, and squat. Now, once you hit the half
court she’ll jog down, okay? Madison. Madison: Just drop it and [inaudible 0:02:40]?
Coach Bell: Yeah. Once you’re done, you jog it down. Good. As you know, with most of our
sports, we don’t do a lot stuff standing still. We’re always moving so this is what this drill–she’s
kind of multitasking here going out to find the ball. She’s still working on her form
as she’s doing it. Now, once she gets to half court, she’s going to jog down. She’ll drop
the medicine ball and she will jog down. This is a good condition. Again, you’re working
the legs. Okay and drop it. You jog down. Good. Now, she’s jogging just to kind of stretch
it out now. It’s basically what she’s doing on that, okay? All right, come on back, Madison.
Another drill we’re going to use with the medicine ball is what we call 10-8-6-4-2,
okay? You don’t have to get it. The only I’m going to have you do is just — let’s start
from four and two, okay? We’ll leave the medicine ball at half court. Madison, go down. Basically,
what she’s doing, if we were doing this 10-8-6-4-2, every time she runs to half court, she’ll
grab the ball and she will do 10 squats. She will drop the ball and then she will back
pedal to the opposite side, and then she would jog back, grab the ball and do eight, and
then back pedal the other way. Go ahead, Madison. Demonstrate it. Use those arms. She’s just
going to go from four and then work her way back down to two. Good job! Back pedal using
the arms. Good! Good, and then come back. Now, she’s had two and so we will do this
from 10-8-6-4-2 working it all the way down. Most of the time, we try to do our warm-ups
before and after, but [inaudible 0:04:34] some warm-up drills where she’s using a lot
of legs. What I’ll have her do now is some stretching. What she’s going to do is what
is called Russian Walk to just kind of stretch those hamstrings. Do you remember how we do
it? We’re going to do same Russian Walk in here. Hands come out to the chest and we’re
bringing the feet up. Yeah, same feet, same hand. This is what is called the Russian Walk
to work on flexibility, to work on the hamstrings. This is something that like she’s a sixth
grader. This is something they could start with working on flexibility instead of waiting
until high school to do this. The muscles are starting to tighten up. The older we get,
the muscles get stronger. Good. Now, she’s going to come back doing what we call the
opposite, where she’s going to go right to left, left to right.
Now, she’s going to be twisting the hips because in our sports, we do a lot of twisting in
the hips, so she’s going to do that same thing except she’s twisting and she’s doing that.
Go ahead, Madison. Good. Same type of Russian Walk, but, except this time, we’re doing the
opposite. As you can see, she’s bringing her feet up to her hand and she’s not bringing
her hands down to her feet. Okay, and the next drill, we would do what
is called High-Step Karaoke, again, working on the hips, stretching those hips and getting
a little stretch in there where you’re going to bounce up over the top. You remember that,
okay? She will take her time bouncing up. This is a drill you want to take your time
doing because you’re twisting your hips. Go ahead, Madison. Good. As you can see, how
she’s stepping over the top, so it’s a different type of karaoke. Good. Now, since she did
left leg going down, she will do the right leg coming back. Stand facing this way Madison
and come back with the opposite leg, stepping over the top. Take your time. Good.
Another drill that we do, just some drills also to work your core muscles. We do what
we call — demonstrate it for us. What we’re going to do is two sit-ups in one. What you’re
going to see here is that she’s going to put the ball between her knees. She will come
up and get it. She’ll hold the legs up, and then she’ll bring the ball back and she will
go back down to the starting position. Now, what this does is also working those core
muscles for our stomach. It actually works the lower, the higher, and the middle part
of the abs. Get — do a couple more so we can demonstrate that. Good and up, out. As
you can see — I’ll say again, this is a sixth grader that’s doing this, so if she could
do it, anybody can do it. Okay, good. Okay, the next drill or warm-up that she would
do to also get her prepared before we start doing any more of this, what we call moving
push-ups. You want to demonstrate that for us? Side to side. Again, we’re working on
instead of just a straight up normal tradition push-ups. She’s doing what is called moving
push-ups where she’s moving side to side. You’ve got to spread your feet just a little
more. Try it one more time, one more time. Spread your feet. There you go, good. Good.
Due to the fact that Madison, everything that Madison is doing is based off of basketball
specifics. What she would do now is grab her basketball and we would do cone drills where
she’s dribbling around the cones just to kind of warm her up before we start, okay? Again,
go; shifting hands. Good! ?? ?? ?? ??