Jumping drills are another important set of exercises. The use of a jump rope, repetitive jumps at a spot on the wall, volleyball type games, hurdling exercises, short-run jumps, long-jump drills or many others help to develop sprinting techniques with low-grade bounding. The drills can also be split into one-footed hopping as well as two-footed hopping.
Actual running drills are important, and kids should be able to run from the acceleration phase to the top end phase. You must be careful as ossification of the bones has not occurred yet. Emphasis should be placed on general improvements of time over specific distances. Even if improvements in times aren't immediately noticed, ultimate improvements will be recognized.
Weighted exercises should only be done on a very cautious and limited basis. Light barbells and light medicine balls are usually the weights of choice when introducing a young athlete to a weighted exercise. If a child cannot perform the movement drills outlined above, they should never be allowed to add weight to their program. With the lighter weights, squatting exercices, step-up exercises, abdominal exercises and some motion exercises are a relatively safe way to begin. If any strains or limitations are noticed, it may become necessary to progress slower.
Conclusion
Most young athletes in this country today are chosen on their immediate qualities, not their long term potential qualities. Most of our conditioning and sport selection works on the hurry up approach. Overall, we're not doing a very good job of physical preparation. Farm life is gone, most kids live in air-conditioned homes, computers and play-station reduce physical activities and the work ethic has become much softer. It's hard to ask our kids to step up and perform when we, as adults, fail to do so. Secondly, the field of biomechanics has grown considerably in the past decade, and it's importance in sports is becoming more recognizable everyday.
The hard reality is that kids need to be introduced to this more disciplined, sophisticated, organized and sensible physical preparation program at an earlier age in an effort to have a program they can build on in years to come. This program should provide maximum benefits with minimum potential for injury. With commitment and perseverance by the teachers in today's sports, athletics in this country can grow in many diverse and beneficial ways.
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Dr. Tim Maggs
Coach Al Miller, Head Strength Coach for the Atlanta Falcons #