Football (US) Conditioning

[kirk]

I am an assistant coach for a football league. I am volunteering my time to condition and lead cardio exercises during practices. I am drawing from the wealth of knowledge I gained participating and leading physical training in the Marine Corps. Yes, we had a great workout several times a week, but I know that some of the exercises we did were not great for our bodies.

There are lots of books about coaching, playbooks and how to "make the play." There are lots of books about physical conditioning, weight lifting etc. The problem is that there is little or no info about what is a good workout for a group of 10 year-olds, most playing an organized sport for the first time in ther lives.

Long story short - I know there are plenty of wise people that visit this site, can anyone help me out with some ideas on how to develop these young athletes without hurting anyone (I won't hold anyone liable!!)? Otherwise they'll be doing eight count body builders and mountain climbers all day long.

[caprile]

Don't take this the wrong way, but it doesn't sound so serious to undertake an activity that may cause physical damage if done wrong, when you need to ask for advice...on a guitar forum!

[JJEMMER777]

Well, if they are only ten, I wouldn't put them on the weights.

Try running them (of course)

Speed sprints and longer runs for cardio (lol...like they need that at 10)
Depending on the size of practice area you have (park / ball field, etc) have them take (2, 10??) laps around the perimiter.

Also, tires are great. Have them run through tires (you know what I mean) to help build coorination, leg lifting, etc.

Make sure you make um HIT in practice. Else they'll get killed out on the field

BTW - it's not JUST a guitar forum caprile

[Distantshore]

I would just add to make sure to have fluids for the kids(water,gatorade/powerade) we had two kids in football camp actually die here from heat exhaustion.

[kirk]

Originally Posted by caprile

Don't take this the wrong way, but it doesn't sound so serious to undertake an activity that may cause physical damage if done wrong, when you need to ask for advice...on a guitar forum!

Oh, that's right! All of the current event, relationship and medical advice threads kind of threw me off.

[caprile]

I re-read my post and I do sound a little harsh, I apologize!

[kirk]

No problem. I get aggravated sometimes when I see some of the topics of these threads too. It's only ok if it benefits me.

I found what I was looking for, and its not much different than what I am used to.

[sniperfrommars1]

Just no weight training the younger kids can take quite a bit more than you would at first imagine too, so dont worry about overdoing it.

[satchboogeyman]

drill drill drill

If this is there first organized sport drill them in everything they are going to do out on the field. Passing,catching, sprinting etc. That will be workout enough. Try to develop routines that can be incorporated into field use.

I like the running thru the tires , but me personally I would stay away from weights for that age group. Make em stretch instead. Push ups stuff like that.

The biggest problem I have had with this age group in sports football in particular is coaches thinking they are working pro ballers gettin mad at the kids when they dont understand complex plays or dads living vicariously thru there kids. not putting you in this group just trying to prepare you for what you are about see.

Except for the aforementioned I really think its a great program. Hope this helps good luck let us know how the first game goes

[JVal4]

Players that young definitely need to focus on developing the technical attributes of the game. Of course, there should be some fitness involved.

It's important to keep them VERY hydrated (mostly BEFORE practice). Also, SLOWLY get them acclimated to the heat, especially in pads. Heat stress can be fatal, as I'm sure you know.

I was the director of a youth soccer club and I played professionally. I always stressed "economic training." i.e. forming drills that incorporated skills AND some fitness, to kill two birds with one stone. (I think the players won't mind the fitness component so much)

Also, physiologists are now suggesting that the type of fitness should replicate the type of running during that particular sport. So, longer runs or jogging for 15 minutes will NOT help these players get match fit. They need to mirror the type of running they'll do in a game. (Shorter wind sprints and recovery rate training)

LONG stretches prior to playing should be avoided. This actually tires the muscle as it is doing work. Try a "functional" warm up instead with "light stretching".

If you want some specifics, PM me and I'll send you more info.


JV

[EdE]

I have been doing this for a few years. I wanted to get in when the kids are really getting into the game. From experience, I can tell you that two drills always seem to work the best.
1. Suicide sprints....Start at goal line, sprint to 10, then back then to 20 then back to goal, then to 30 and back with no stopping. At beginning of season, in no pads and at the end of practice. As season moves on, add to the 40 and 50. It is only 300 yds total.
2. Up/downs. Run in place, coach blows whistle, kids hit the ground (to the stomach)and get right back up and run in place again. Very the timing too as those little buggers will try to guess you. This helps simulate late in the game and being tired, getting knocked down on a play, and having to get back up.