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    Strength Training for KIDS Sport: Better is Better
    Strength Training for KIDS Sport: Better is Better
    Strength Training for KIDS Sport: Better is Better
    Ebook212 pages2 hours

    Strength Training for KIDS Sport: Better is Better

    By Chris Cherry

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    About this ebook

    Learn how to coach the fundamental movement patterns and how they apply to strength training for kids / children sports. Learn how to progress and regress the movements and exercise selections based on what will be most beneficial to increase strength and power in developing young athletes. Learn and use what industry professionals are doing when it comes to assessing young athletes in their movement competencies and how to apply this to exercise selection. 

    This book contains detailed information on how to coach all of the main lifts, including deadlift, squat, and bench press, with detailed information on kettlebell exercises including swings and get-ups. Full colour pictures of numerous strength training exercises in each of these fundamental movements. 

    Full detailed information and colour pictures on the importance of spinal stabilisation or core activation during strength building exercises. Variations of exercises within all of these movement patterns and how different exercise selection can change and improve spinal "core" stabilisation.

    LanguageEnglish
    PublisherTablo Publishing
    Release dateMay 27, 2020
    ISBN9781922439765
    Strength Training for KIDS Sport: Better is Better

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      Book preview

      Strength Training for KIDS Sport - Chris Cherry

      Chapter 1 - The Athlete Assessment

      This athletic assessment has been taken from the Level 1 CPPS Certification complied by Diesel Strength, LLC and DeFranco’s Training. (2012-2020)

      ASSESSMENTS

      Prior to an initial physical assessment a basic understanding of the athlete’s goals, injury history and training history should be obtained. 

      Goals

      Injury history

      Training history 

      Recording this subjective information is crucial as it can be married up with the objective athlete assessment to provide a good starting point, to assist with programming and as a benchmark.

      We are not interested so much in single tests, rather how they all combine to paint a picture of the athlete’s ability to move, and what exercises should be prescribed. Not an assessment to see if it is a pass or fail, rather think about where the limitations are and what we can do to improve. Also what we shouldn’t be doing to make the athlete’s limitations worse. Moving onto the physical assessment, again we are after a starting point to assist with programming, considerations for mobility drills during the warm-up, fillers and recovery.

      Passive

      Starting with a practitioner assisted passive assessment we generally provide stability to the athlete's joints by starting with them on the ground.  Looking for lack/loss of mobility of a particular joint by measuring range of motion (ROM)

      Ground provides stability

      Possible anatomical limitations

      Active

      Once a passive assessment of a joint is completed we move onto an active assessment of that particular joint. Moving between passive and active occurs throughout the assessment.

      The active assessment reveals lack of stability and or control. Moving from the ground based assessment into more compound movements, athletes need to be assessed to see if they can achieve active stability through the various movements.

      The assessment is to help with programming: considerations include anchoring movements, incorporating isometrics, slow eccentrics and very controlled movement.

      Passive v Active

      If the athlete has more passive ROM than their active ROM then this is usually due to a lack of stability and/or control. This comes back to the programming for individual athletes where we are trying to address the gap between the passive and active ROM.

      The assessment is directed specifically as follows: 

      Passive Tests - Mobile joints of the joint by joint

      Active - Stable joints of the joint by joint

      * If joint restricted on the passive test then we program more MOBILITY

      * If joint locked up in the Active Test then we program more STABILITY

      This is where we will program filler and corrective exercises. 

      Shoulder Mobility

      PASSIVE 

      Internal/External Rotation

      Use a joint block (finger on the Acromium and thumb where shoulder meets bicep) to stop compensation.

      Humorous 90 degrees to body looking for 180 degrees. Make sure humerous on raised platform like a rolled up towel or pad. Included at the end of the chapter are pictures on how a practitioner should position themselves to perform this passive tests.

      Image 1(a) showing start position for internal/external shoulder rotation assessment. Where the joint first starts to feel spongy is end point 1 and then in full lock is end point 2.

      Shoulder Overhead Flexion

      Same block, going into the ROM, come back and then into it again. (Resets the muscle spindles). Forearm able to get flat to ground, and if unable pressing OH is not recommended, unless it it fairly close and a good warm-up/correctives/activation allows increased movement and a chance to trail the full ROM. Image 1(b)

      Shoulder Extension

      Laying on the stomach, arm by the side, thumb forward and blocking/monitoring scapula and what it is doing. Lift holding wrist straight up, should have about 15 degrees above the hips, image 1(c)

      Without 15degrees pressing, like bench pressing and dips not recommended as the athlete probably gets a lot of anterior shoulder pain. As a compensatory mechanism a  winged scapula can accompany this problem.

      Thoracic Spine

      T-Spine Windmill: looking at thoracic extension and rotation.

      Laying on side in the fetal position. If on the left side get the athlete to hold their knees down with left hand. Right hand reach forward as far as possible keeping arm straight, and hand in contact with the ground. Get them to rotate and extend as far as they can go. Once the athlete goes as far as they can with thumb pointing up/forward, flip the hand over and keep the hand/fingers in contact with ground and keep rotating around the head with a straight arm. Image 1(d)

      Image 1(d)

      Practitioner to stand at lower back and block hips from moving (with foot and leg), looking to see how well thoracic spine rotates. Shoulder should end up flat on the ground on other side.

      Hip ROM

      Internal & External Rotation

      The athlete lays on her back with hips and knees bent to 90 degrees. Holding the outside of knee and the ankle turn the foot outwards, whilst supporting the knee, keeping the femur straight up and down. Internal rotation occurs when the lower limb in taken away from the midline, and should be around 45 degrees.

      External rotation take the foot medially while holding at knee and this should be about 60 degrees. As with the other tests perform this a number of times feeling for end range 1 and 2. 

      Hip Scour Test

      This test very good to determine where an athlete should be squatting or if they shouldn’t be. It paints a really good picture of the shape of the hip socket etc. A deep hip socket will mean that there probably won’t be much ROM and not a good candidate for a deep squat. The opposite true with a shallow hip socket.

      Kneeling at athlete’s feet, holding behind the shin and lateral knee passively push the knee towards the chest until it blocks. Then take the knee out to the side at this end ROM (scouring) the hip socket, letting the leg ride along the joint. The other leg will start to come off the ground when end of range is reached. Where the knee travels deepest into extension will probably be the best position for squat width. If out wide under the armpit then squat stance will be wider than if the athlete has better hip flexion in closer with the knee reaching the chest.

      Image 1(g)

      Hip Extension

      The athlete lays on her stomach, block the joint by resting your knee on the athlete’s back with no weight. Just there to see/feel when the hip moves. The practitioner then takes hold underneath the athlete’s femur just above the knee and lifts straight up. Looking to get around 15 degrees at least. Lacking hip extension means the athlete shouldn’t be doing Bulgarian split squats and that the athlete should probably do more bilateral exercises rather than unilateral squatting/lunge exercises. Image 1(f).

      Squat Width and Position Test

      The athlete adopts a quadruped position with feet against wall in a natural or comfortable position where they think their squat width is. Place a dowel on the athlete’s back, hips, mid back and head, providing three points of contact. Get the athlete to slide the hips back towards the wall until stick doesn’t have three points of contact, looking that she is keeping a neutral spine. Image 1(h). Slide hands out as far as possible maintaining three points of contact with the dowel. Check from top that hips aren’t moving to one side (indicates knee or hip tightness) and take note of this to compare with other tests.

      Ensure that the athlete keeps her heels on the wall. If the athlete was to stand up would it look like a good OHS (Active = Passive). If the athlete gets into a great passive position (like against the wall) but when standing can’t get into the good OHS position then the athlete is lacking stability. If this is the case we can add some stability/strength work into the stable joints and it probably won’t take too long to find this athlete in a good active position for the OHS.

      Ankle Mobility

      This is a good time for the athlete to take her shoes off so we can start to see what her feet are doing in some of the remaining assessments. With the shoes off, and big toe on a plate (joint block) get the athlete to drive knee as far forward as she can. The other foot is in a position of balance behind. The joint block is to stop the foot pronating. Pronating of the foot is a compensatory pattern for lack of ankle mobility in the ankle. 

      The knee should get past the toe about 6-8cm, and the practitioner is looking front and behind at position of foot and achilles tendon. The tendon should be straight when standing in a neutral position, when viewed from behind. If the Achilles tendon is turned out the arch of the foot may be collapsed and this can be seen by looking at the feet, they will look flat footed and physically look collapsed. The practitioner should try and get the tip of a finger under the arch to if he/she is unsure if the athlete’s arch is collapsed. If the tendon is straight and the foot is flat then it is most likely anatomical (ie born with flat feet)  and should not be of concern.Again this is should just be taken into consideration when looking at the assessments as a whole. An athlete with a

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