Youth Sports Performance

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  1. Achieve Muscle balance within routine
    1. Incorporate all muscle actions- concentric, eccentric, isometric
    2. Incorporate all planes: sagittal, frontal, transverse
    3. Incorporate muscle balance and use exercise that prevent common muscle imbalances
  2. Work functional Patterns (5 basic patterns)
    1. Push
    2. Pull
    3. Squat
    4. Hinge
    5. Rotation, Extension and Flexion Core Work
  3. Prepare for Exercise regressions/ Progressions
    1. Know posture hierarchy
      1. Supine or Prone
      2. Sitting and unstable sitting, Tall Kneeling, ½ kneeling positions, quadruped position, plank positions(Transitional postures)
      3. Symmetrical and asymmetrical standing (functional positions)
      4. Single leg Standing (functional position)
  4. Mobility Approach
    1. Strength Training without Adequate ROM may lead to dysfunction and asymmetries.
    2. Address Mobility work in Warm-Up, and cooldown
    3. Foam Roll
    4. Train through full ROM
  5. Specificity: Energy system, movement planes, injury sites, and muscle action
  6. Progressive Overload
    1. Change sets, reps, and intensity
    2. Exercise in a systemic manner using concepts of periodization to achieve maximal gains and benefits.
  7. Variation
    1. Program variables change every 4-6 weeks to prevent staleness and overtraining.