Got a friend in roller derby, I’m writing her up a training schedule focusing on sport performance. Not quite sure specifics of her performance needs, so I’ll have to edit the program as I find out more about her sport, but just thought I’d see if anyone else has some recommendations.
She’s youngish, 15 or so, so I plan on doing higher rep strength work, bodyweight stuff for relative strength, and conditioning such as sled pulls and weighted carries. This, along with explosive work such as box jump variations and sprints for speed.
I don’t know anything about the sport, other than it relies a lot of speed, cardiovascular conditioning, and muscular endurance.
same lower body movements as speed skating. look up how speed skater train…upper body, i would do the basic strength moves…
also, try to find established teams and ask them what their players do. most teams have web sites…
[quote]louiek wrote:
She’s youngish, 15 or so[/quote]
Bing. This means that her immediate “performance needs” are overall strength and conditioning, muscular coordination, and injury prevention.
My go-to plan with younger kids is:
Mon., Wed., and Fri.
A) Squat 2x15 (No weight, keep both feet flat on the floor.)
B) Push-up 2x15 (On your toes, go until the chest almost touches the floor. If needed, elevate the hands rather than dropping knees to the floor.)
C) Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
D) Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
E) Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
F) Burpee/squat thrust 2x15
This develops total body strength and conditioning, while also improving body awareness and coordnation. As soon as the workout is easy from start to finish, progress to almost any well-designed free weight-based program.
Dave Gleason has is a specialist in youth athletics and he has a ton of great videos on Youtube.
And being elbowed in the face, shoulders, and chest.
If you’re going to be advising her on any kind of regular basis, then the sooner you learn more about the sport, the better. On the most basic level, howeve, athletes are athletes, young athletes even moreso.
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.
tweet[/quote]
She’s my friend. So, I’m somewhat against saying “Well, I do study athletic development and currently train myself to great success, along with several other athletes I know, but nah, I won’t train you because I’m unfamiliar with the rules of your sport. You should probably just do cardio on the elliptical and all that other stuff that currently isn’t helping you at all.”
[quote]louiek wrote:
She’s youngish, 15 or so[/quote]
Bing. This means that her immediate “performance needs” are overall strength and conditioning, muscular coordination, and injury prevention.
My go-to plan with younger kids is:
Mon., Wed., and Fri.
A) Squat 2x15 (No weight, keep both feet flat on the floor.)
B) Push-up 2x15 (On your toes, go until the chest almost touches the floor. If needed, elevate the hands rather than dropping knees to the floor.)
C) Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
D) Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
E) Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
F) Burpee/squat thrust 2x15
This develops total body strength and conditioning, while also improving body awareness and coordnation. As soon as the workout is easy from start to finish, progress to almost any well-designed free weight-based program.
Dave Gleason has is a specialist in youth athletics and he has a ton of great videos on Youtube.
And being elbowed in the face, shoulders, and chest.
If you’re going to be advising her on any kind of regular basis, then the sooner you learn more about the sport, the better. On the most basic level, howeve, athletes are athletes, young athletes even moreso.[/quote]
Yeah that makes sense. I love that guy, actually, I’ve taken a lot from his videos.
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.[/quote]
I feel it necessary to repeat that you’ve given nutrition advice to diabetics and seem to know nothing about the role of fruit or fructose in one’s diet.
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.[/quote]
I feel it necessary to repeat that you’ve given nutrition advice to diabetics and seem to know nothing about the role of fruit or fructose in one’s diet.
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.[/quote]
I feel it necessary to repeat that you’ve given nutrition advice to diabetics and seem to know nothing about the role of fruit or fructose in one’s diet.
So you’re certainly not one to talk.[/quote]
…but…but…come on…his avatar is a limp-wristed soccer player who’s making a face like he just got surprise butt-secked. That should count for something. Right?
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.[/quote]
I feel it necessary to repeat that you’ve given nutrition advice to diabetics and seem to know nothing about the role of fruit or fructose in one’s diet.
So you’re certainly not one to talk.[/quote]
…but…but…come on…his avatar is a limp-wristed soccer player who’s making a face like he just got surprise butt-secked. That should count for something. Right?[/quote]
yer whatever. keep playing you guitar with your strong masculine wrist.
[quote]theBird wrote:
So you want to coach a athlete in a sport you know nothing about?
Great.[/quote]
I feel it necessary to repeat that you’ve given nutrition advice to diabetics and seem to know nothing about the role of fruit or fructose in one’s diet.
So you’re certainly not one to talk.[/quote]
…but…but…come on…his avatar is a limp-wristed soccer player who’s making a face like he just got surprise butt-secked. That should count for something. Right?[/quote]
yer whatever. keep playing you guitar with your strong masculine wrist.
Haters gonna hate.
tweet[/quote]
Is that all you’ve got? COME AT ME, BRO!
Oh, and it’s a bass guitar, asshole. Get it right.
…and FYI, it takes a decent amount of finger and wrist strength to play properly.
