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    101 Youth Fitness Drills Age 12-16
    101 Youth Fitness Drills Age 12-16
    101 Youth Fitness Drills Age 12-16
    Ebook188 pages1 hour

    101 Youth Fitness Drills Age 12-16

    By John Shepherd and Mike Antoniades

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    About this ebook

    Designed specifically for young people, this manual contains a wide
    range of progressive practice drills to help them develop their
    fitness. Fun, educational and challenging, all drills are illustrated
    and cover the essential technical skills, including:
    agility
    speed
    peripheral vision

    body awareness

    strength and general fitness



    As well as easy-to-follow instructions, each drill contains
    information on the equipment needed, the space required, how to
    construct a safe and effective training session and how to organise the
    athletes.
    LanguageEnglish
    PublisherBloomsbury Publishing
    Release dateAug 30, 2013
    ISBN9781408195956
    101 Youth Fitness Drills Age 12-16
    Author

    John Shepherd

    Fitness expert John Shepherd is Editor of Outdoor Fitness magazine and the author of a number of fitness books including The Complete Guide to Sports Training and Strength Training for Runners. He is also a former international athlete and coach.

    Read more from John Shepherd

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      Book preview

      101 Youth Fitness Drills Age 12-16 - John Shepherd

      CHILD DEVELOPMENT AND PHYSICAL ACTIVITY

      Although we have written this book to produce more confident and physically gifted children, our primary aim is to stimulate an interest in being active, regardless of whether a child wants to be a sportsman or woman in the future. In short, we want to encourage a healthy and active lifestyle. This is in slight contrast to the other 101 Drills books in the series because these are aimed at giving children specific skills in, for example, rugby, netball or athletics. Although all the drills in this book will help build sports skills, they have also been selected because they are fun to do. Many are as much games as they are drills.

      For many of us who are of a certain age, they will bring back memories of being scouts or guides or of our PE lessons when we played ‘dodge ball’ and British bulldogs, and ran through obstacle courses. These are activities that involve a variety of valuable sports and fitness skills, but are great fun to do. It is far better to get children active and improving their physical ability without them really knowing it, than by being too formal.

      your role

      To make fitness fun, your role as teacher, parent or coach, is very important. You must be enthusiastic about the activities you are leading and you must be inclusive, encouraging and creative. With children aged 12–16 you’ll probably find that interest levels vary considerably. These children are becoming increasingly self-aware and peer pressure will be an issue. It’s likely, then, that there will be children in your care who are less inclined to want to take part. You should keep an eye out for them and alter the way you present your session to help them feel more confident about taking part. Obviously if you have any health concerns about any children, they should not participate or continue with the session – although we are sure this will be very rare. You should be aware of specific health needs, preferably before taking the session. Preventing a child from doing an activity in the heat of the moment, because of their weight, for example, could be detrimental to their self-esteem.

      Nationally, special programmes have been established to work with teenagers who are overweight or obese. Find out as much as you can about what’s happening in your area, as you may be able to direct a child to a particular scheme – through their parent or guardian, of course.

      In terms of your session or lesson you must be on the look-out for any child who is having difficulty performing the exercises and try to ensure that they are able to do them safely and to the best of their abilities.

      the best times to get children fitter

      There are times when children will respond to a certain type of exercise better than others – this information is presented in table 1 for boys and table 2 for girls. Boys’ critical development windows are between the ages of 9 and 12, and for girls between 8 and 11.

      Why is it important to develop these physiological elements during these windows? Research shows that at these times a child’s body is developing the right enzymes and hormones which will maximise the development of a particular aspect of their physiology. For example, it is argued that if not trained for speed during the appropriate skill windows, then a child will never be able to perform to the limit (or as near as possible to it) of their speed ability in adulthood.

      Activities must be fun and not overly technical – although for the 12–16 age range more complex activities can be introduced. From a sports perspective, the drills and practices selected must be those that develop foundation skills and physiological development. The former Eastern European countries used to follow such a practice. They ensured that their children were ‘physically literate’ – able to run effectively, jump and throw. Such a practice is also followed in Australia. These fundamental skills can then be developed in later life and targeted toward certain sports.

      Growth spurts

      As a coach, teacher or parent working with children you need to be aware of growth spurts. These are times in their lives when they will be less coordinated, for example, due to the way their body and limbs are rapidly growing. Sports coaches are often advised to keep a record of a child’s weight and height on a monthly basis, to work out when these growth spurts are occurring – although in most cases it will be obvious. It is important to remember, as a teacher or coach, that a child has not suddenly become a bad player or poor athlete overnight, rather they are trying to coordinate a body that in some cases, and in terms of the performance of certain skills, has a mind of its own. Limbs that were once able to move with relative precision, now become gangly, rangy appendages that won’t coordinate. It is therefore crucial that you work carefully with children at these times and are not overly critical. You should also try to select drills that will be less taxing – referring to the skill windows will prove a good starting point.

      developing speed, endurance and strength in children

      You’ll see in table 1 that for boys there is only one aerobic (steady-paced, long-lasting activity) development period that begins at the age of 13. The reasons for this are complex and beyond the scope of this book. Basically 7–11-year-olds should have near boundless stop-start (anaerobic) energy – as anyone who has young children will know. This means that they will naturally increase their anaerobic endurance capacity to a significant extent as they mature. Aerobically they do not possess the right enzymes⁴ to train responsively until puberty. The majority of children under 13 therefore find it difficult to

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