pHYSICAL rEADINESS FOR yoUTH
This information is for parents, coaches, teachers, and youth supporters to promote increased physical activity. While the techniques in videos may not be perfect, they align with age-appropriate movement. Children's natural flexibility and mobility during development allow a wide range of movement competencies. In adolescence, the focus transitions from perfect form to fostering awareness and coordination. Promoting well-executed physical activity during this stage builds the foundation for lifelong physical readiness.
Key Factors for Youth Physical Inactivity
YOuth Strength Starter Program
HOW To Videos
Youth Warm-Up
This warm-up is designed for all levels of physical readiness. Set cones 10-20 yards or meters apart and move back and forth performing 2-4 lengths per drill shown.
Youth Cool Down
This video shows a variety of movements that can be performed to facilitate recovery from being physical. Whether the young one had a long play on the playground, or was practicing sport, or did one of the Thrivata Youth Sessions. This recovery complex will help them recover for tomorrow's activity.
Supine Cobra
This movement builds strength in the shoulder blade region to help develop strong posture and strength for upper body movements like throwing, striking, swimming, etc.
Supine Bridge & Reach
This movement is great for ensuring proper mobility through the thoracic spine while maintaining good hip and lower back stability. Great for movements that require upper and lower body moving with good core stability like swimming, hitting, running, kicking, sprinting, etc.
PUSH UP 101
This video highlights key considerations when teaching kids to Push Up properly
HORIZONTAL PULL UPS 101
This video highlights key considerations when teaching kids to do horizontal pull-ups properly. These are great for balancing strength development from doing push-ups and can be performed at most playgrounds.
Prone Limb Lift
This video highlights key considerations when teaching kids to do the Prone Limb Lift. This movement is great for teaching core stability. Why have a stable core? If your core is stable when you move you move faster, higher, and with more strength. The key takeaway is if the person is set up as shown in the video they should work hard to keep their lower back and hips from rotating as they alternate lifting a limb.
Good Mornings
Teaching kids to move through their hips is critical for long-term physical readiness and safety. Many knee injuries are a result of a trunk that is too upright during a change of direction, kicking, and jumping. This movement is great to teach how to load the hips and lower legs in a manner that will contribute to performance.
V-Ups
Being able to move through the hips when doing core exercises is the ultimate goal for long-term development. V-ups challenge this ability.
Kung Fu's
This movement is perfect for moving through the hip with confidence and control. Use a wall or stick for balance when starting. Ultimately you wan to see young ones do these without assistance and with their eyes closed!
Single Leg Calf Raises
The inability to do 30 single-leg calf raises with good control is a LARGE predictor of any lower limb injury. Best to do these barefoot and get the toes involved in stabilizing the foot as you push through to raise up.
Single Leg Glute Bridges
Glutes and hamstrings are critical for running, jumping, and all things power from the lower body.
Reverse Lunge with Floor Touch
This is my go-to lower limb movement for EVERYONE! Start with the floor touch to develop strength through full ranges of motion. This movement is great for kids to get good at running, jumping, diving, etc.
Jump rope variation for total body strength and fitness
Pogos with empty hands
This video demonstrates a great option to improve fitness, build capacity for running, or a lower impact progression within a 'return to run' program. The key is to hop with good control, not bending at the knees too much, just enough to be reactive. Keep the head out of the way, meaning not dropping down looking at the ground, or drifting up as the person gets tired. Doing the pogos with good reactive strength while moving the arms in the positions shown helps build body control important for running. Try 45 sec on and 15 sec off for 10 mins. Build up to a 20 min session.
Pogos with Dumbbells
You can do the running prep with dumbbells too. The same cues as outlined in the video above. It is easier to run with relaxed shoulders when they are strong and have endurance. Train the shoulders with the legs to develop a strong body that can run relaxed and efficiently.
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