Athletic Fitness For Kids PDF
Athletic Fitness For Kids PDF
Athletic Fitness For Kids PDF
for Kids
Athletic Fitness
for Kids
Scott Lancaster
Radu Teodorescu
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Lancaster, Scott B.
Athletic fitness for kids / Scott Lancaster, Radu Teodorescu.
p. cm.
ISBN-13: 978-0-7360-6242-8 (soft cover)
ISBN-10: 0-7360-6242-4 (soft cover)
1. Physical fitness for children. 2. Physical education for children.
I. Teodorescu, Radu, 1944- II. Title.
GV443.L32 2008
613.7'042--dc22
2007026598
ISBN-10: 0-7360-6242-4
ISBN-13: 978-0-7360-6242-8
Copyright © 2008 by Scott Lancaster and Radu Teodorescu
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form
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This book is for my son, Justin, whose passion for play always inspires
me to want to do more for him and his generation. And for my wife,
Susan, whose love, support, and understanding made this journey a
success.
—Scott Lancaster
I dedicate this book to Alexander and Andrew, my sons, for their sup-
port and inspiration. The experience I had with them during the hungry
athletic years made it easier to write this book and convinced me of the
realistic need for such a book in every family.
—Radu Teodorescu
Contents
Drill Finder
viii
Acknowledgments
xiii
Chapter
1
The Athletic Fitness Method - - - 1
Chapter
2
Set Up the Program - - - 7
Chapter
3
Improve Flexibility - - - 17
Chapter
4
Gain Coordination - - - 39
Chapter
5
Build Balance - - - 63
vi
Chapter
6
Boost Stamina - - - 81
Chapter
7
Increase Strength - - - 101
Chapter
8
Maximize Speed - - - 121
Chapter
9
Enhance Agility - - - 143
vii
Drill Finder
Sport application
Basketball
Lacrosse
Baseball
Football
Hockey
Tennis
Soccer
Drill # Drill Page #
Flexibility
3.1 Obstacle Course ✔ ✔ ✔ ✔ 23
Warm-Up
3.2 Front Shoulder ROM ✔ ✔ ✔ ✔ ✔ ✔ ✔ 24
3.3 Top of Shoulder ROM ✔ ✔ ✔ ✔ ✔ ✔ ✔ 25
3.4 Posterior Shoulder ROM ✔ ✔ ✔ ✔ ✔ ✔ ✔ 26
3.5 Side of Hip ROM ✔ ✔ ✔ ✔ ✔ ✔ ✔ 27
3.6 Front and Side of Hip ✔ ✔ ✔ ✔ ✔ ✔ ✔ 28
ROM
3.7 Static Stretches ✔ ✔ ✔ ✔ ✔ ✔ ✔ 30
3.8 Soccer Warm-Up ✔ 35
3.9 Tennis Warm-Up ✔ 36
Coordination
4.1 Stomp and Clap ✔ ✔ ✔ ✔ ✔ ✔ ✔ 42
4.2 Reactive Knee Lifts ✔ ✔ ✔ ✔ ✔ ✔ ✔ 43
4.3 Multidirectional Lunges ✔ ✔ ✔ ✔ ✔ ✔ ✔ 45
4.4 Coordinated Skips ✔ ✔ ✔ ✔ ✔ ✔ ✔ 46
4.5 Eye–Foot Coordination ✔ ✔ ✔ ✔ 47
4.6 Circle Dribbling ✔ ✔ ✔ 50
4.7 Lower-Body Juggling ✔ ✔ ✔ ✔ ✔ 51
4.8 Spot the Ball ✔ ✔ ✔ ✔ 53
4.9 In Motion Hand–Eye ✔ ✔ ✔ ✔ ✔ ✔ 56
Coordination
4.10 Football Coordination ✔ 58
viii
Sport application
Basketball
Lacrosse
Baseball
Football
Hockey
Tennis
Soccer
Drill # Drill Page #
Balance
5.1 Balance in Motion ✔ ✔ ✔ ✔ ✔ ✔ ✔ 65
5.2 Knee Balancing ✔ ✔ ✔ ✔ ✔ ✔ ✔ 68
5.3 Balance Boarding ✔ ✔ ✔ ✔ ✔ ✔ ✔ 70
5.4 Balancing in Different ✔ ✔ ✔ ✔ ✔ ✔ ✔ 71
Body Positions
5.5 Bicycle Balance ✔ ✔ ✔ ✔ ✔ ✔ ✔ 72
5.6 Roll, Balance, and Run ✔ ✔ ✔ ✔ 76
Stamina
6.1 Stamina Course for ✔ ✔ ✔ ✔ ✔ ✔ ✔ 84
Younger Kids
6.2 Stamina Course for ✔ ✔ ✔ ✔ ✔ ✔ ✔ 86
Older Kids
6.3 Track Run ✔ ✔ ✔ ✔ ✔ ✔ ✔ 88
6.4 Up and Down Track ✔ ✔ ✔ ✔ ✔ ✔ ✔ 89
6.5 On- and Off-Track ✔ ✔ ✔ ✔ ✔ ✔ ✔ 90
6.6 Water Running ✔ ✔ ✔ ✔ ✔ ✔ ✔ 93
6.7 Ultimate Frisbee ✔ ✔ ✔ ✔ ✔ ✔ ✔ 93
6.8 Baseball Stamina ✔ 94
6.9 Football Stamina ✔ 97
Basketball
Lacrosse
Baseball
Football
Hockey
Tennis
Soccer
Drill # Drill Page #
Strength
7.1 Forward and Backward ✔ ✔ ✔ ✔ ✔ ✔ ✔ 103
Crawls
7.2 Fitness Tube ✔ ✔ ✔ ✔ ✔ ✔ ✔ 105
7.3 Lateral Upper-Body ✔ ✔ ✔ ✔ ✔ ✔ ✔ 111
Travel
7.4 Diamond Push-Ups ✔ ✔ ✔ ✔ ✔ ✔ ✔ 112
7.5 Lateral Bench Jumps ✔ ✔ ✔ ✔ ✔ ✔ ✔ 114
7.6 Medicine Ball Throws ✔ ✔ ✔ ✔ ✔ ✔ ✔ 115
7.7 Football Strength ✔ 118
Speed
8.1 Form Running ✔ ✔ ✔ ✔ ✔ ✔ ✔ 124
8.2 Backward Speed ✔ ✔ ✔ ✔ ✔ ✔ ✔ 128
8.3 Change of Direction ✔ ✔ ✔ ✔ ✔ ✔ ✔ 129
8.4 Multiple Speed Moves ✔ ✔ ✔ ✔ ✔ ✔ ✔ 131
8.5 Slalom Dash ✔ ✔ ✔ ✔ ✔ ✔ ✔ 134
8.6 Competitive Speed ✔ ✔ ✔ ✔ ✔ ✔ ✔ 136
8.7 Speed From the ✔ ✔ ✔ ✔ ✔ ✔ 137
Ground Up
8.8 Basketball Speed ✔ 138
8.9 Soccer Speed ✔ 140
Basketball
Lacrosse
Baseball
Football
Hockey
Tennis
Soccer
Drill # Drill Page #
Agility
9.1 Body Awareness and ✔ ✔ ✔ ✔ ✔ ✔ ✔ 145
Control
9.2 Three-Legged Moves ✔ ✔ ✔ ✔ ✔ ✔ ✔ 147
I would like to thank the editors, Laurel Plotzke and Mandy Eastin-Allen,
for their dedication, patience, and support during the entire project.
—Radu Teodorescu
xiii
c h a p t e r
1
The Athletic
Fitness Method
1
overall athletic movements that will help improve on the basic execution
of sport-specific techniques, and thus improve on overall performance.
Collectively, the proper introduction and development of these ath-
letic components give young athletes the foundation to achieve their
potential in any sport they choose. With efficacy in the seven athletic
components, athletes will find themselves able to execute important
game-specific fundamentals such as throwing on the run (agility, balance,
coordination); avoiding multiple defenders (agility, speed, coordination);
bunting a baseball (coordination); maintaining possession after taking
a hit in soccer, hockey, or lacrosse (agility, balance); battling for a puck
in hockey (strength, coordination); or chasing a pass down the wing at
the end of a soccer game (stamina, speed), to name just a few.
A core theory behind an athletic fitness program, and behind this
book, is the necessary elimination of traditional, noncontemporary
methods of training. The goal of our method is to help you creatively
present and structure training in ways that young athletes find enjoyable
and entertaining. In our program, training is implemented through fun
drills and activities that provide opportunities for self-testing and self-
measurement of progress and success. Unique to our approach is that
everyone can participate and challenge themselves in a nonstressful way.
Athletes repeatedly practice to improve, measuring themselves against
set standards and their own past performances. This is an approach
commonly seen in sports such as skateboarding, boogie-boarding, surf-
ing, and trick cycling in which athletes strive to improve on their own
standards of success. Through our approach, athletes benefit by enjoy-
ing experiential learning through progressive challenges that are not
critically judged by others. Rather, athletes assess themselves through a
process of self-awareness and correction within a fun, yet competitive,
environment.
In this book, each of the seven fundamental athletic components is
devoted its own chapter that includes drills and self-competitions to
allow athletes to track and measure their progress. The drills use English
measurements. For metric equivalents, refer to Appendix A in the back
of the book. The chapters describe the proper technique to execute each
skill, how to incorporate athletic equipment and adjust to an environ-
ment, and ways of introducing a combination of variables that help
athletes adapt to athletic situations they’ll face when executing the skill
in competition. For example, we discuss how to develop speed not only
for linear pursuits but for situations that call for athletes to move in
multiple directions, suddenly stopping, and then restarting. We recom-
mend introducing your athletes to several exercises from each chapter
at a time and using the self-competitions to measure their progress.
What you won’t find in this book is specific skill instruction by sport.
To enhance the development of your young athletes’ sport-specific skills,
we recommend incorporating our athletic fitness training methods
2
Set Up the Program
Types of Programs
One of the benefits of our training methods is that they can be imple-
mented in two different ways in order to meet the needs of the athlete.
The first method involves a parent and child working together and
developing all seven athletic components at home in preparation for
participation in a particular sport. A second method is to develop a
community-based league training program that develops the seven
athletic components. In this program there is no specific sport in mind,
so training involves general movements and skills that might apply in
any sport.
7
Each child has different needs, so parents and children together
can decide how many times per week to train and how many weeks
the training sessions should last. Training could take place gradually,
over the course of a year or so, as children progressively develop their
skills. Conversely, training can be more intensive and packed into a
shorter amount of time in order for the child to prepare for a specific
sport season. A child who trains regularly will make more progress in
self-competitions, and will increase athletic fitness more quickly, than
a child who trains infrequently.
Let’s look at a sample baseball training program. Baseball season is
six weeks away, and the parent recognizes that the child is struggling
with catching and batting skills. The parent decides that coordination
training will help improve the child’s catching and batting skills. The
parent would develop a six-week program of two sessions per week that
emphasizes coordination and is supplemented by a variety of drills from
the other athletic components. The other components are important
because athletes need to be multidimensional. One athletic fitness
component (in this case, coordination) won’t improve much unless the
other athletic components are developed as well.
The first step is to select three eye–hand coordination drills from
chapter 4. Incorporate these drills into each of the 12 training ses-
sions to improve general eye–hand coordination. Then select two
drills from the remaining chapters. Incorporate these drills into the
first eight sessions to help the athlete improve in other fitness areas
and to supplement his or her eye–hand coordination training. Do not
incorporate both drills into the same session, though. Select only one
drill per session, and alternate them every session so that each drill
is done four times over eight sessions. After eight sessions, once the
child begins to improve in the general drills that are not sport specific,
choose one baseball-specific drill and incorporate it into the final four
sessions.
To keep the athletes interested and to provide variety, each session
should be no longer than 90 minutes. Each drill should last a maximum
of 20 minutes per session, and athletes should warm up before the session
and cool down afterward. Be sure to change the drills and competitions
every session—kids enjoy new challenges and surprises. Also be sure to
work on these skills without focusing on the child’s deficiencies, which
risks creating additional self-doubt, and ensure that the child finds the
experience appealing and fun.
This method can apply to any sport. For example, athletes can focus
on agility for soccer, speed for basketball, or balance for ice hockey.
Regardless of the area of focus, the principles to remember are to (1)
incorporate general (not sport-specific) drills throughout training for
the component being targeted; (2) supplement these drills with drills
Having a location and equipment that meet the athlete’s needs will make each
session fun, engaging, and rewarding.
Elastic tubing and bungee cords (used primarily for flexibility and
strength training)
Minihurdles (6 inch and 12 inch)
Agility ladder
Agility ball
Tumbling mat (five to six feet long by three to four feet wide)
Cones and dots (cones can be found in sporting goods and major
department stores; dots are available through specialty catalogs
and Web sites)
Stackable steps (plastic stackable steps used primarily for jumping
and strength training)
Medicine ball (8- to 10-year-olds: 4-pound ball; 11- to 12-year-olds:
4-pound to 6-pound ball; 13- to 14-year-olds: 4-pound to 8-pound
ball). Note that ages and weights are suggestions; common sense
and size and strength of the athletes should be considered—always
err on the lighter side.
Balance pods
Vew-Do zone balance pro board
Versa balance beam or an eight-foot two-by-four
Reaction/agility balls
Video game devices and games: Play Station Portable (PSP); EA Sports
NFL Street; Madden NFL Football; MVP Baseball; Tiger Woods PGA
Golf; NBA Street; World Cup Soccer
The equipment should be fully set up before athletes begin the session.
In a league setting, there should be enough equipment to accommodate
six athletes at each station. A consistent setup should be maintained,
such as when a skateboarder arrives at a skate park he or she finds famil-
iar areas of the park that never change. If you are using the same space
every session, place each of the four component stations in their own
space on the field in the same spot each session. Each station should
have enough space to accommodate an appropriate number of separate
competitions.
3
Improve Flexibility
17
agility, with flexibility being integral to the athlete’s successful execution
of the skill. The suppleness required to efficiently stop, go, and change
direction is enhanced through flexibility training.
The three main stages in which flexibility is included in youth athlet-
ics are the initial warm-up, the increase in overall range of motion, and
the cool-down. Let’s look at each of these stages in detail.
Warming Up
Before the start of any practice, game, or activity that involves athletic
movement, it’s important to slowly heat the body up and begin to
generate energy throughout the muscles. This is done by getting blood
circulating to all the major muscle groups. Generally kids arrive at a prac-
tice or game after either sitting around all day or just getting out of bed
in the morning. A proper
warm-up before activity
allows muscles to wake up
and get ready for move-
ment. Warming up is also
a great way to get athletes
quickly into the right state
of mind for the start of an
activity, practice, or game.
In addition, a proper warm-
up assists in the prevention
of injuries by working out
the stiffness that might have
occurred throughout the
day or overnight.
When they hear the phrase
“warming up,” many people
think of stretching, but this
is incorrect and outdated.
In fact, athletes should not
begin stretching before they
have adequately warmed
up. To begin to increase
flexibility, athletes must first
get their circulation flowing
throughout their bodies by
raising body temperature.
Flexibility aids nearly every athletic movement The warm-up should begin
and is integral to an athlete’s successful with an emphasis on large
execution of skills such as reaching and jumping. muscle groups (thighs, hips,
Cooling Down
Cooling down involves returning an athlete’s heart rate to a normal rest-
ing rate. This rate varies from athlete to athlete, but the idea is to bring
the pulse rate back down gradually in order for the body to begin rest
and recovery. The cool-down often involves a gradual slowing down of
an athlete’s last activity and eventually coming to a complete resting
stop. For example, runners might end their workouts by gradually slow-
ing their pace to a near-jog and then a walk before beginning a light
stretching routine. Soccer players might finish a game that involves a
combination of short and fast bursts and longer sustained slower runs
with a slow sustained jog to bring body temperature and pulse rate
down. This would be followed by a stretching routine.
In the past many thought flexibility could be developed only through
static stretching. We suggest that the only time athletes use static
stretching is when cooling down. Static stretching (holding a stretch
for a short length of time) is most effective at the end of a workout or
game, when the body is at its highest heat capacity. The body is more
pliable at this time and better prepared to be stretched and trained to
extend the muscle fibers. When the body is stiff and unable to get fully
involved, such as before an athlete is fully warmed up, static stretch-
ing is less efficient and might injure the athlete. Static stretching is
best used for about six to eight minutes at the very end of a practice or
competition. This is also a great time to talk to your athletes or team
and review what they accomplished, how they felt, and what you plan
to do the next time you meet. See pages 30 to 34 for static stretches to
incorporate into the cool-down.
a b
a b
a b
Drill 3.6
Front and Side of Hip ROM
Age Range
8 to 14
Purpose
To increase the hips’ ROM
Benefits
Athletes improve athletic performance by increasing flexibility on the
front and side of the hip. This drill applies to all kicking sports as well
as to any sport that includes hip rotation (e.g., swinging a baseball
bat, tennis racket, golf club, or hockey stick), running, jumping, or
skating.
Equipment
A cone and some chalk
Setup
An athlete stands a few feet from a wall with both hips facing square
to the wall.
Execution
Athletes perform forward and backward hip swings and measure their
progress.
a b
Backward Swing
Athletes stand several feet from a wall with their backs to the wall.
Hips remain square to the wall. Each athlete begins by swinging the
right leg straight back and up until the ball of the foot touches the
wall. Mark with a cone how far they can stand away from the wall
and still touch the wall with the ball of the foot. Mark with chalk
how high on the wall the ball of the foot touches. Repeat 10 times
before switching sides for a left-leg hip swing. Record the distance
and height from session to session to measure the progress of each
athlete’s flexibility.
Neck
With feet flat on the ground and
shoulder-width apart, an athlete
takes the right hand and places
it on the left side of the head just
above the left ear. The athlete
then gently pushs the head and
neck with the right hand down
toward the right shoulder. If pos-
sible, allow the right ear to touch
the right shoulder, and hold for
two seconds. Repeat 10 times,
and then reverse the exercise to
the left side.
Quads
Athletes are on their hands and knees. Each athlete bends the right knee
and extends it back and off the ground. The foot is brought straight up
until the athlete can grasp the ankle with the right hand. The thigh
should be parallel to the ground, and the back should not arch. Hold for
two seconds, and repeat 10 times total before switching legs.
2 touches each
Finish
10 yd
10
L B
yd
5 yd
L 10 yd
L = Lateral
B = Backpedal Start
E3613/Lancaster/fig.3.1/298862/alw/r2
Sport-
Drill 3.9
Specific Tennis Warm-Up
Drill
Age Range
8 to 14
Purpose
To prepare athletes for movements on the tennis court
Benefits
Athletes improve performance by replicating specific and commonly
used moves on the field of competition.
Equipment
Four tennis balls, one agility ball, four cones or flat rubber dots
Setup
On half a tennis court, design a diamond shape using cones or flat
rubber dots. One tennis ball is placed on the ground on each of these
designated spots (marked by cones or flat dots): outside corner of
the far-left service box, outside corner of the right service box, and
midpoint of the baseline. A coach stands at the midpoint of the net
with one agility ball and one tennis ball. One athlete runs the course
at a time.
Coach
Backpedal
Start / finish
E3613/Lancaster/fig.3.2 /298863/alw/r1
4
Gain Coordination
39
preparation. Athletes at
all levels of natural ability
can improve their coordi-
nation skills. Professional
athletes spend countless
hours training their coor-
dination skills in order to
improve their sport-specific
techniques. For continued
improvements to occur,
coordination should be
reinforced for all athletes
at all levels.
Coordination involves
the ability of athletes to
visualize a movement in the
mind and transform that
visualization into motion.
For success in develop-
ing coordination, athletes
must first improve their
overall body awareness. By
continuously experienc-
ing a movement, athletes
Coordination training improves an athlete’s begin to develop a feel for
ability to synchronize upper- and lower-body how that skill should be
position while executing at the same time an executed. As they under-
eye–hand task. stand how a movement
should feel, athletes estab-
lish muscle memory in which the body memorizes the coordination
of the movement until it becomes second nature, or automatic. Once
muscle memory is established, coordination and execution of a move
improves rapidly; athletes can then adjust this memory, or knowledge,
to various conditions in order to execute the precise movements of a
skill. For example, baseball infielders fielding a ground ball must first get
into a wide stance with the two feet forming a wide base. This position
allows for the athletes’ rear-ends to get down as low as possible, which
automatically forces their hands out in front of their bodies, creating a
triangle between the glove and two feet. Once they have assumed this
position, ask players to imagine picking up something in front of them.
After several repetitions, place a baseball several feet in front of each
player and ask them to repeat the wide stance and squat while reaching
toward the ball. This is the position players must be in when fielding any
type of ground ball that they can get in front of. This kind of exercise
Drill 4.1
Stomp and Clap
Age Range
8 to 14
Purpose
To develop coordination in the lower body, the upper body, and in
combination through three progressions
Drill 4.2
Reactive Knee Lifts
Age Range
8 to 14
Purpose
To develop coordination in the lower body through the use of two
progressions
a b
a b
Drill 4.4
Coordinated Skips
Age Range
8 to 14
Purpose
To develop coordination in the lower body through the use of two
progressions
Benefits
Athletes begin to develop mind and body awareness of specific move-
ments and lower extremities while in motion. Soccer players, who
often find themselves running downfield and having to change their
pace or direction suddenly to field a ball, are among the many athletes
who might benefit from increased mind and body awareness.
Drill 4.5
Eye–Foot Coordination
Age Range
8 to 14
Purpose
To improve eye–foot coordination through four progressions
Benefits
Athletes perform a series of techniques that improve kicking station-
ary and moving balls for accuracy, distance, and power. Kicking a
stationary ball can be difficult for younger athletes, and when the
ball is moving, the kick becomes even more of a challenge. Eye–foot
coordination is important in several sports, particularly in soccer and
football.
Equipment
Each athlete needs three 8.5 3 11 inch velvet craft sheets (one black
or blue, one green, and one red) with peel-off adhesive backing. The
sheets are cut into 2-inch circles (three circles red, three circles green,
two circles black or blue). You can find velvet craft sheets in any craft
specialty store. You’ll also need two soccer balls of two different colors.
Use size 4 balls for 8- to 12-year-olds and size 5 balls for 13- and 14-
year-olds. Four 12-inch hurdles are used for goals.
Drill 4.6
Circle Dribbling
Age Range
8 to 14
Purpose
To improve eye–foot coordination and overall footwork through two
progressions
Benefits
Athletes develop footwork and eye–foot coordination. Though used
primarily as a soccer drill, this activity is also helpful to other sports.
Athletes who are aware of how their feet move and interact with one
another clearly have an advantage in competition.
Equipment
You’ll need enough cones to mark off two circles and one soccer ball
per athlete. If you have access to a Sony PSP, incorporate FIFA Street
2 Soccer by EA Sports into the drill. The video game shows young
athletes how creative and coordinated they can be as they observe the
dribbling and receiving skills of the virtual athletes in the game.
Setup
Using cones, form two circles, one about 10 yards in diameter and
the other about 5 yards in diameter.
Execution
There are two progressions. Begin with a simple ball-control dribble
in which athletes react to commands to execute controlling the ball
with different parts of the feet. The second progression involves a
smaller space in which to dribble (5 3 5 yards), and athletes must stay
focused on a coach or partner making hand signals that the athletes
must identify and call out.
Progression 1
Start each athlete with a soccer ball inside a circle marked off by cones
(about 10 yards in diameter). Begin by having the athlete move around
the circle dribbling the ball with controlled touches with different
parts of the foot (inside, instep, outside, sole). Call out one specific
Drill 4.7
Lower-Body Juggling
Age Range
8 to 14
Purpose
To improve eye–foot and lower-body coordination, overall body
awareness, and control
Benefits
Athletes become better aware of how the lower body reacts and moves
through a variety of situations with different movements and control.
This drill is best used in soccer but can also be useful for ice hockey,
football, lacrosse, or any sport in which athletes must control body
movement while executing a second eye–hand or eye–foot task.
Equipment
One soccer ball per athlete
Setup
Minimal space is required, but provide enough room for athletes to
feel comfortable.
Execution
There are four progressions. Athletes begin by juggling a ball on their
thighs and feet. They then progress to controlling and juggling a
Hacky Sack. This is followed by each athlete turning and receiving a
ball to control and juggle.
Drill 4.8
Spot the Ball
Age Range
8 to 14
Purpose
To improve eye–hand coordination by making contact with moving
objects
Benefits
Athletes improve their overall eye–hand coordination, which is
important for baseball, lacrosse, tennis, ice hockey, and many other
sports. This drill is not intended to improve a baseball player’s hitting
technique—only his or her eye–hand coordination. As we mentioned
earlier, hitting a baseball can be extremely difficult. In this drill we’ll
focus only on contacting the ball, which is probably the most impor-
tant aspect of hitting. Note that this drill provides the athlete 100
swings of the bat, an ideal experiential exercise that allows the mind
to focus on one aspect (locating and identifying the ball) without
other thoughts interfering.
5
Build Balance
63
For example, the coor-
dination of an effec-
tive baseball, golf, or
tennis swing would
not be possible with-
out proper balance.
A key element in
athletics is the abil-
ity to maintain bal-
ance while in motion.
Whether you are rap-
idly transferring body
weight during a golf
swing, swinging or
hitting and getting out
of the batter’s box in
baseball, snowboard-
ing down a moun-
tain, or maneuvering
around an opponent
in ice hockey, soccer,
Balance helps an athlete maintain the stable position or lacrosse, balance
required for performing sport-specific tasks, such as plays a primary role in
throwing a baseball. the execution of most
athletic movements. Balance allows the body to transfer weight while
performing. Athletes need to be able to continue to execute while tran-
sitioning from a variety of body positions and movements. They often
find themselves off balance before or after executing a play. To be in a
position to finish a play, or to prepare for the next play, they must be
able to adjust quickly to regain proper balance.
Balance develops an overall sense of equilibrium, self-control, and
total body awareness. We consider balance the foundation to athletic
development. The more balance becomes the focus of a child’s athletic
development, the more adept he or she will become at performing more
difficult and complicated tasks, such as turning a double-play in baseball,
throwing a football on a full run, changing body direction in midair to
avoid a defender when driving to the basket, skating and stick-handling
the length of the ice while avoiding defenders, and so on.
This chapter contains drills and competitions that develop a child’s
balance and help create a greater sense of how to control the body in
many athletic situations. We include drills to develop balance from a
static position, while in motion, and with or without a partner. We
want to provide your athletes with the proper foundation to succeed in
sports, as well as an essential health benefit for years to come. Balance
Drill 5.1
Balance in Motion
Age Range
8 to 14
Purpose
To increase overall balance and aid in recovering from off-balanced
positions
Benefits
Athletes develop equilibrium in motion through muscle memory.
Balance is essential to all sports that require movement and is the
foundation on which other athletic components are built.
Equipment
A wooden two-by-four about 8 to 10 feet long, two tennis balls, one
6-inch and one 12-inch high hurdle
Setup
Place the two-by-four flat on the ground. Athletes execute the drill
by moving the full length and back each rotation.
Execution
There are seven progressions that
help athletes develop a sense of
equilibrium when in motion. The
progressions slowly advance to
include athletes performing mul-
tiple tasks and movement as they
develop equilibrium. For safety pur-
poses, we recommend a spotter to
walk the length of the two-by-four
as kids perform the tasks.
Progression 1
Athletes walk the length of the
two-by-four beam four times,
attempting not to lose balance and
step off. Once they reach the other
a b
Drill 5.2
Knee Balancing
Age Range
8 to 14
Purpose
To increase overall balance in various situations; to aid in recovering
from off-balanced positions
Benefits
Athletes develop equilibrium in motion through muscle memory. To
develop balance, athletes must develop muscle memory in the core
of their bodies (abdomen, lower back, and hips).
Equipment
You’ll need a Vew-Do zone balance board or a half foam roll. A Vew-
Do zone balance board is a flat, wooden, oval-shaped board with
three fulcrum attachments on the bottom to increase difficulty in
maintaining balance. You can find Vew-Do zone balance boards at
sporting goods stores or at www.Vewdo.com.
Setup
Place the Vew-Do boards or half rolls on a semihard carpet or hard
gymnastics mat.
Execution
There are two progressions for this drill.
a b
Progression 2
The athletes lift both hands off
their boards (or rolls) and both feet
off the ground while maintaining
balance as long as they can on their
knees. They might find that lifting
both arms up and out to the sides
allows them to gain and maintain
their balance faster and longer.
Competition
Record how long each athlete
can remain balanced before fall-
ing off the balance board or half
foam roll. Record each athlete’s total time spent balancing over five
attempts. For a total competition score, award 1 point for each second
that an athlete maintains balance on the board (or roll) for all five
attempts combined.
Drill 5.4
Balancing in Different Body Positions
Age Range
8 to 14
Purpose
To increase overall balance when placed in different body positions
Benefits
Athletes develop equilibrium in motion through muscle memory. In
hockey, football, soccer, basketball, or lacrosse competition, athletes
often find themselves in awkward positions in which they need to
Drill 5.5
Bicycle Balance
Age Range
8 to 14
Purpose
To increase overall balance by using a nontraditional training tool—
the bicycle
Drill 5.6
Roll, Balance, and Run
Age Range
8 to 14
Purpose
To incorporate balance in different body positions; to maintain or
regain balance after specific athletic movements
Benefits
This drill helps athletes develop equilibrium in motion through muscle
memory. They improve in their ability to fall down, get back on their
feet immediately, regain balance, and continue play.
Equipment
A tumbling mat (optional if on grass or turf), a poly balance beam 8
feet long by 4 inches wide by 1.5 inches thick
Setup
Place the balance beam on a semihard carpet or grass area at the end
of a gymnastics tumbling mat. If the beam tends to move when ath-
letes land on it, have someone hold the far end down with a foot. If
a mat is unavailable, a soft carpet or grass area works fine.
Execution
Two progressions are designed for advanced athletes who have mas-
tered the other balance drills in the chapter.
Progression 1
An athlete stands about four feet from the balance beam and executes
a forward roll (a, b). The athlete tries to place both feet on the balance
beam near the end of the forward roll (c) and finishes in a standing
position on the beam (d). She then immediately moves forward to
the end of the beam without losing balance.
c d
Progression 2
Progress the drill by moving athletes back and having them slowly
approach the mat by walking into one forward roll immediately onto
the balance beam and finishing with a run to the end of the beam.
A spotter follows athletes into the forward roll to watch and protect
their necks. A spotter is also near the balance beam, prepared to catch
athletes if they begin to fall.
E3613/Lancaster/fig.5.1 /298865/alw/r1
6
Boost Stamina
81
is at an organized practice or game. In these settings, endurance does not
receive enough attention or is presented in a negative fashion. Unfor-
tunately, stamina training is often applied as a punishment. Athletes
are sent to run a number of laps or told to do a number of push-ups as
a punishment for being late, making a mistake, or misbehaving. This
can result in a lifetime of negative feelings toward working out. Because
endurance is such an integral part of sport performance, stamina training
should never be used as a punishment. It should be presented as a fun
activity that promotes positive feelings toward working out.
Stamina training should be done strategically. It should not necessar-
ily be conducted in its entirety at one particular time during a practice.
Splitting up stamina training within a practice should increase the over-
all intensity each athlete exerts during these segments. For best results,
stamina training should be customized depending on age and placed
appropriately within a practice. We approach stamina training in two
different phases: general physical conditioning (primarily for ages 8
through 14) and sport-specific training (for ages 10 through 14). For our
purposes here we’ll focus on general physical conditioning and touch
only briefly on sport-specific training. Stamina is important when train-
ing for any sport. Sport-specific conditioning is not absolutely necessary
for kids at this age as long as they’re getting general conditioning. You
can be creative in your approach to general stamina training when con-
ditioning sport-specific athletes to help them receive optimal benefits.
Stamina training for kids should consist of general activities that are
fun and that encourage the athletes to push themselves to their next
To promote positive attitudes toward working out and to keep kids interested in the
task at hand, stamina training should be structured as fun and enjoyable activities.
Drill 6.1
Stamina Course for Younger Kids
Age Range
8 to 9
Purpose
To prepare an athlete’s overall stamina for numerous activities and
competitions
Benefits
Athletes build the stamina they need to execute skills effectively when
they become fatigued over the course of competition.
Equipment
30 cones, two 3-pound fitness balls, 24 low track hurdles, two 10-
pound medicine balls, 20 12-inch hurdles, a stopwatch, a whistle
Setup
Six athletes participate simultaneously while others work at other
drills. Athletes rotate into this drill every six minutes. Set up a 50-yard
by 30-yard area on a football field or other grassy area. Set up three
10-yard lanes adjacent to each other and outlined by 10 cones; one
up and back.
• The 30-yard lane consists
20 yd
Drill 6.2
Stamina Course for Older Kids
Age Range
10 to 14
Purpose
To improve an athlete’s stamina in the later stages of competition
Benefits
Athletes build the stamina they need to execute skills effectively
toward the end of competitions or when they become fatigued over
the course of competition.
Equipment
Four cones, two 12-pound medicine balls, six low track hurdles, 10
12-inch hurdles, a stopwatch, a whistle
Setup
Set up a circle 15 yards from the center point to each of four cones
positioned equally around the perimeter on grass or turf. Two athletes
participate at once in a circle while other athletes do other drills.
Athletes rotate into this drill every three minutes.
Execution
Assign each athlete to a cone on opposite sides of the circle, 30 yards
apart. Give each athlete a 12-pound medicine ball that is carried from
one cone to the next after completing each task. Every task executed
from each cone requires the athlete to travel in a straight line to the
center point of the circle and back before rotating counterclockwise
around the perimeter of the circle. After starting the drill, keep time on
2
Forward jump
Lateral jump
Run
3 1
15 yd
Front crawl
Back crawl
Drill 6.3
Track Run
Age Range
10 to 14
Purpose
To build stamina with nontraditional drills
Benefits
Improves stamina by mixing up the typical training routine, keeping
it fresh and challenging.
Equipment
Six cones, a stopwatch, a whistle
Setup
Six athletes prepare to run on a 400-meter running track. They start
at the traditional starting line marked on the track.
Execution
Six athletes run counterclockwise around the running track. Assign
one athlete per lane. Begin all athletes running at the same time in
their assigned lanes. Alternate timed intervals in order of 30, 15, 10,
20, and 30 seconds, repeating the same timed intervals until you
reach 4 minutes. The first 30-second interval is a straight run; the
15-second interval is a backward run; the 10-second interval is a run
with high knees (athletes are on the balls of their feet lifting their
knees as high as they can with each stride); the 20-second interval
is a lateral run with hips squarely facing the inside of the track; and
the final 30-second interval is a lateral run with hips squarely facing
the outside of the track.
Athletes then repeat this sequence for four minutes, at which point
they stop and mark on the track where they finished. Each athlete
then immediately retrieves a cone at the center of the track and brings
it to the finish point of the last interval. The athletes then begin run-
Drill 6.4
Up and Down Track
Age Range
10 to 14
Purpose
To increase athletes’ overall stamina and conditioning
Benefits
This conditioning drill works numerous parts of the body throughout
the workout, training the body with a total-conditioning, rather than
a one-dimensional, approach. Please note that this is an advanced
stamina drill that can be difficult for athletes to master. We sug-
gest introducing parts of this drill prior to running the drill in its
entirety.
Equipment
A set of adjacent bleachers, twelve 12-inch hurdles, a two-foot high
bench, a stopwatch, a whistle
Setup
Athletes prepare to run in the traditional counterclockwise direction
around a 400-meter running track (or other measured-out perimeter).
Start each athlete at the traditional starting line marked on the track.
Start another athlete every 30 seconds.
Execution
Each athlete begins by running two 400-meter laps. On the third lap,
athletes run up the bleachers stepping on every step to the top of the
Bleachers
Bench
leg straight into the air while
the athlete switches legs and
lands on the opposite leg
on the bench and immedi-
ately explodes straight up).
They repeat the alternating
switches a total of 25 times.
Athletes then proceed another
100 meters until they reach
a coned-off area, where they
execute 25 push-ups. The
fourth lap repeats the third-
lap tasks with one difference
E3613/Lancaster/fig.6.3/298872/alw/r1
at the first bleacher station. At
this station, the athlete ascends the bleachers hitting every other step
before repeating all tasks from the third lap. The fifth lap repeats all
tasks from the third and fourth laps except for the bleacher climb, in
which the athlete ascends hitting every third step. The sixth and final
lap is a 400-meter run with no additional tasks.
Competition
Record how long it takes to complete all six laps. Athletes should
attempt to improve on their personal best each time they run the
course.
Drill 6.5
On- and Off-Track
Age Range
12 to 14
Purpose
To increase athletes’ overall stamina
10 10
20 20
100
30 30
40 40
75
50 50
40 40
50
30 30
20 20
25
10 10
Start Start
run run
a b
E3613/Lancaster/fig.6.4a/298873/alw/r1 E3613/Lancaster/fig.6.4b/298874/alw/r2
Drill 6.7
Ultimate Frisbee
Age Range
8 to 14
Purpose
To increase athletes’ overall stamina
Sport-
Drill 6.8
Specific Baseball Stamina
Drill
Age Range
10 to 14
Purpose
To increase athletes’ overall stamina
c d
e f
99
c h a p t e r
7
Increase Strength
101
For athletes from 8 to 12 years
old, we’ll focus primarily on
continuing the development
of natural strength through
simple drills to support basic
movement executions through
proper technique. Most of
this type of strength train-
ing occurs during play. Kids
naturally develop strength
through playing games and
sports. When possible, mix
fun strength-training compe-
titions and drills into other
forms of training and games
(such as the strength obstacle
course at the end of this chap-
ter). Doing so deemphasizes
the overall stress that strength
training can place on a young
body and allows for a more
diverse training experience.
As children mature (12 years
and older), their training will
involve weight-training rou-
tines. After the age of 12, ath-
letes should slowly accustom
Athletes should begin to focus on strength themselves to the use of free
and power once they have physically matured weights. But remember that
and are proficient in the fundamental weight training can be detri-
techniques of their sport-specific skills. mental to athletes if they are
not properly monitored and
taught to lift properly. Be sure that athletes just beginning to weight
train focus on proper lifting techniques and safety precautions before
advancing to lifting significant weight. Strength training should sup-
port and enhance all of an athlete’s movement training (agility, balance,
coordination, flexibility, speed, and stamina); it should not be used
primarily to build body mass and personal bests in bench pressing and
squats. This can lead to a focus on how big or defined they can become
rather than developing themselves as athletes and enhancing their
sport skills. This training should also be supplemented with continu-
ally changing creative play options to refresh the training experience.
Because weight training involves particular techniques that are vital to
success, we recommend referring to Weight Training Fundamentals by
David Sandler (Human Kinetics, 2003).
Drill 7.1
Forward and Backward Crawls
Age Range
8 to 14
Purpose
To improve strength in the arms, shoulders, legs, and core (abdomi-
nals, obliques, and lower back)
Benefits
Athletes experience a complete strength drill that develops the upper,
lower, and core portions of the body that are vital for a majority of
team sports, including baseball, basketball, football, hockey, and
lacrosse.
Equipment
Four cones
Setup
Place two cones seven yards apart for one course; for a second course,
place four cones in a diamond shape with five yards between each
cone.
Execution
This drill is an expanded push-up type routine. Over four progressions
the degree of difficulty increases and the age range narrows down to
11 to 14 years. Each progression involves both forward and backward
crawls. In a forward crawl (a), athletes face the ground, placing both
hands on the ground and using them to move their entire bodies
forward. Athletes must also get up on their toes and drive their legs
forward by alternating steps with the feet. Basically this is a forward
walk with only hands and feet touching the ground.
In the backward crawl (b), each athlete places both hands on the
ground, with the torso and head faceup and with the back facing the
ground. Athletes must keep all body parts except for hands and feet
elevated off the ground while moving backward. They move backward by
alternating the movement of hands and feet in a backward direction.
Progression 1
On a grass or turf field or court place two cones seven yards apart.
Begin by starting athletes at one cone and asking them to execute a
forward crawl to the next cone seven yards away. As athletes approach
the cone, have them switch from a forward crawl to a backward crawl
before fully making the turn around the cone. The athlete then returns
to the starting cone seven yards away using a backward crawl.
Competition
Measure how long it takes for each athlete to crawl from one cone
to the next and back.
Progression 2
Start athletes on the goal line of a football field and have them travel
as far as they can in a forward crawl before falling to the ground.
Drill 7.2
Fitness Tube
Age Range
8 to 14
Purpose
To improve total body strength
a b
a b
Drill 7.3
Lateral Upper-Body Travel
Age Range
10 to 14
Purpose
To improve arm, shoulder, and core strength
Benefits
This drill improves strength throughout the upper body, which
enhances power in baseball (throwing and batting), basketball
(rebounding and warding off opponents), football (blocking, tackling,
throwing, etc.), hockey (shooting, warding off opponents, checking,
stick handling, etc.), lacrosse (shooting, passing, checking, warding
off opponents), tennis (hitting, serving), and golf (swinging).
Equipment
A bench that’s 8 to 12 feet long and 12 to 18 inches high
Setup
This drill can be done on a grass field or a basketball court.
Execution
These two progressions take the fully locked position of the elbows
during the course of a push-up and challenge the athlete to move later-
ally in both directions across the length of an 8- to 12-foot bench.
Progression 1
Athletes place their hands
on top of the bench about
shoulder-width apart. They
then walk their hands and
feet laterally across the
length of the bench, keep-
ing their arms locked at the
elbows, similar to the top
of a fully extended push-
up. Once they reach the
Drill 7.4
Diamond Push-Ups
Age Range
12 to 14 years
Purpose
To improve triceps, shoulder, and core strength
Drill 7.5
Lateral Bench Jumps
Age Range
8 to 14
Purpose
To improve arm, shoulder, hip flexor, and core strength
Benefits
This drill strengthens the shoulders while simultaneously developing
power in the hip flexors (the muscles located on the upper outsides of
the hips) through continuous explosive jumps and plyometric work,
which is vital in improving speed.
Equipment
A bench that’s 8 to 12 feet long and 12 to 18 inches high
Setup
Athletes perform this drill on a grass field, basketball court, track, or
any flat stable surface. Several kids can do this drill at once at each
end of the bench.
Execution
Each athlete begins by placing both feet on one side of the bench
with each hand placed on each side of the bench; fingers should be
grasping the outside edges of the bench. Athletes begin by leaping
continuously from one side of the bench to the other for a count of
10 times. Arms are locked at the elbows and knees are slightly bent as
they travel back and forth over the bench. They should land on the
balls of the feet and immediately bounce off the ground and return
to the other side of the bench. After 10 repetitions, athletes rest for
one minute and then perform another set of 10 until they have done
four to five total sets. Over time, athletes should build up to 20 reps
per set.
a b
a b
Sport-
Drill 7.7
Specific Football Strength
Drill
Age Range
12 to 14
Purpose
To improve overall power in the thighs, hips, and core
Benefits
This is a great drill to build strength while replicating football-specific
situations, such as avoiding a tackle, blocking, and running with the
ball through traffic.
Equipment
You’ll need a football, six 6-inch hurdles, six 12-inch hurdles, one
agility ladder, and an adjustable weighted vest. We recommend that
athletes begin using a 5-pound vest or less before advancing to 10
pounds.
Setup
Run the drill on a flat surface indoors or outdoors. Arrange a course
with a starting line and place six 6-inch hurdles five yards from the
starting line in a row about two yards apart from each other. Place an
agility ladder three yards to the left of the last 6-inch hurdle. Place six
12-inch hurdles to the left of the agility ladder about two yards apart in
a row moving away from the starting line downfield (see diagram).
Finish
5 yd
2 yd
3 yd
2 yd
5 yd
Start
E3613/Lancaster/fig.7.2/298866/alw/r2
8
Maximize Speed
121
Speed allows athletes to outpace their opponents and to efficiently react to stimuli
that require a quick change of direction.
If athletes learn to run properly, they’ll have more energy and stamina
throughout their sport performances.
One of the most overlooked elements in running is arm movement.
Young athletes often run with their arms flailing in different directions.
Watch a basketball or soccer game and you’ll witness young players
running with arms moving across their bodies, elbows pointing to each
side. Rather than relaxed cupped hands, you might see something like a
full windmill, arms rotating like airplane propellers. But who can blame
kids for running this way when they’ve never been shown the proper
way to run?
It’s never too early or too late to learn to run properly. Once they’re
taught proper running technique, athletes begin to experience faster
overall times and increased stamina as a result of reduced energy waste.
Nearly any athlete can benefit from form running and correcting slight
flaws they can’t detect themselves. The form-running drills in this
chapter guide athletes through a series of exercises that focus on one
body part at a time. The idea is to develop memory in each muscle or
muscle group before combining the parts. Also included in the chapter
are several individual competitions to allow athletes to self-measure
overall progress.
Many other drills in this book can be used to increase running speed.
Some of these can be found in the agility, strength, and stamina chap-
ters. For example, the 30-Yard Athletic Slalom drill in chapter 9 (agility)
Drill 8.1
Form Running
Age Range
8 to 14
Purpose
To improve an athlete’s speed potential by correcting flaws in run-
ning form
Benefits
Without proper running form, athletes will never reach their optimal
speed potential. Proper running form allows athletes to eliminate
wasted movement, become more efficient, and travel faster in any
direction. Athletes in any sport that requires running should work
on proper running form. Six elements make up an athlete’s running
form, including arm movement, high knees, butt kicks, straight legs,
bounding, and rapid leg turnover. This drill progressively works on
each of these elements.
Equipment
Four cones, 10 12-inch hurdles
Setup
In an open space, form a 30-yard by 30-yard square with cones.
Execution
Athletes line up in a straight line between a pair of cones placed 30
yards apart. They perform each progression simultaneously by travel-
ing in a straight line until they reach the next set of cones 30 yards
downfield. As they reach the second set of cones, athletes stop and
wait until everyone is once again ready to return to the original set
of cones. Emphasize moving in a straight line and not straying into
other athletes’ invisible lanes.
Drill 8.2
Backward Speed
Age Range
8 to 14
Purpose
To improve backpedaling speed by correcting flaws in running form
Benefits
Proper running form allows athletes to eliminate all wasted move-
ments so that they become more efficient and can travel faster in any
direction. Backpedaling is an essential skill used in most sports, but
each sport incorporates different techniques in order to execute the
skill properly. This drill emphasizes a general approach, or a founda-
tion to backpedaling. Individual sport applications can be found at
www.youthevolutionsports.com.
Equipment
Four cones
Setup
Form a 30-yard by 30-yard square with cones.
Drill 8.3
Change of Direction
Age Range
8 to 14
Purpose
To improve on how quickly athletes can change direction during
competition
Benefits
Much of the time playing a sport is spent changing direction. This drill
works on changing direction from a straight-on run to taking angles to
a spot on a field or court. Athletes will experience this type of change
of direction in basketball, football, lacrosse, soccer, and tennis.
Equipment
Six cones, a stopwatch
Setup
Set up one cone as a starting line, and place cone A 10 yards downfield
from the starting cone. Place cone B 10 yards directly to the right of
cone A, and place cone C 10 yards to the left of cone A. Place two
additional cones at 45-degree angles downfield from cone A, one to
the right and one to the left.
Execution
There are two progressions. The first emphasizes the proper technique
used to change direction as quickly as possible. The second focuses
on reaction, which is the primary reason athletes change direction
during competition.
A
C B
10 yd 10 yd
10 yd
Start
Progression 1
E3613/Lancaster/Fig.08-01/294802/Accurate Art, Inc./R2-alw
An athlete runs at half-speed from the starting line to cone A, plants
the left foot, and runs at half-speed directly to cone B. Athletes should
plant their left feet for all runs to their right; they plant their right
feet for all runs to their left. They repeat half-speed repetitions to all
four cones until they can consistently cut with the correct foot and
feel comfortable executing the drill. To keep from losing speed when
changing direction, it is important to point out that the leg that cuts
should not dip at the hip; it should extend and cut.
Competition
Measure the competition by timing athletes’ full-speed runs from
the starting line to cone A and then immediately to another cone.
Time each run to each designated cone, and establish a personal-best
time to each cone over the course of three attempts. After athletes’
personal bests are established for each cone, award them 1 point for
each quarter-second they can run under their personal-best time for
each cone.
Progression 2
Progress the drill by adding the element of reaction speed. An athlete’s
change in direction is often caused by reacting as quickly as possible
to a defender, the ball, or a teammate. This progression works on both
speed of movement and speed of reaction. Start by having a partner
Drill 8.4
Multiple Speed Moves
Age Range
8 to 14
Purpose
To increase speed when changing direction from a lateral to a forward
movement
Benefits
Many kids never get the opportunity to experience or work on moving
laterally then exploding into a forward sprint in pursuit of an oppo-
nent, ball, or puck. This type of movement is executed very often
during athletic competitions, yet it is rarely focused on in training.
The more effectively an athlete can move laterally and transition into
an explosive forward movement, the better prepared and effective he
or she will be in competition.
Equipment
Nine cones
Setup
Place eight cones in a circle with a ninth cone in the center of the
circle (cone A). The eight cones are placed five yards from cone A, with
two placed at 180 degrees (B and F) to cone A, one cone (C) placed
at 45 degrees, one cone (D) placed at 90 degrees, one cone (E) at 135
degrees, another cone (G) at 225 degrees, one cone (H) at 270 degrees,
and the final cone (I) at 315 degrees.
J
D J
E C
R J
R R J
5 yd
R L B
Start
F A
L
R R
R
G I
J = Jog
H L = Lateral
R = Run
Progression 1
E3613/Lancaster/Fig.09-07/294816/Accurate Art, Inc./R2-alw
This first progression emphasizes transitioning from a lateral run to
a full sprint in different directions. Athletes begin by facing in the
direction of the top half of the circle, facing cones C, D, and E. The
drill begins with a three-cone sequence: The athlete starts at cone B,
moves laterally to touch cone A, and then immediately sprints at 45
degrees to touch cone C. The athlete then jogs clockwise from cone C
back to touch cone B to begin the next three-cone sequence, moving
laterally to touch cone A and then sprinting at 90 degrees to touch
cone D. This drill continues counterclockwise around the circle with
lateral and forward sprints to touch each of the remaining cones
followed by a clockwise jog around to begin each new three-cone
sequence back at cone B.
Drill 8.5
E3613/Lancaster/Fig.09-08/294818/Accurate Art, Inc./R1
Slalom Dash
Age Range
8 to 14
Purpose
To improve on how quickly athletes can change direction during
competition
Benefits
Downfield speed in its purest form is rarely a factor in most sports.
Much more often athletes are faced with situations in which they must
adjust while attempting to get from point A to point B as quickly as
possible. This slalom dash course simulates movements an athlete
uses when pursuing an elusive opponent or when trying to beat an
opponent to a particular spot on the field.
Equipment
Five cones, a stopwatch
Setup
Set up cone A as a starting line and cone B 10 yards upfield from
cone A. Place cone C 5 yards downfield from cone B (back toward the
D B
5 yd
C 10 yd
E A
Start
F D
10 yd
10 yd 10 yd
B
G C
10 yd 10 yd
10 yd
H I
Start
Progression 2
In this progression, athletes practice speed of movement
E3613/Lancaster/Fig.08-02/294803/Accurate and reac-
Art, Inc./R1
tion. Repeat the first progression, but add someone standing at cone
B pointing out which cone to run to just as the athlete arrives at cone
B and plants to move to the next cone.
Competition
Establish a personal-best time in the same way as in the previous
competition. After an athlete’s personal best is established for each
cone, award him or her 4 points for each quarter-second under his
or her personal-best time to each cone.
Drill 8.7
Speed From the Ground Up
Age Range
8 to 14
Purpose
To improve an athlete’s speed when faced with numerous competi-
tive situations
E3613/Lancaster/fig.8.6/298868/alw/r2
E 5
yd
F
D 5
C yd
15
yd
10
yd
G
10
yd
10
yd
H
Finish B
20
yd
A
Start
E3613/Lancaster/fig.8.7/298869/alw/r2
9
Enhance Agility
143
without thinking about
those moves, yet he is
subconsciously aware of
what his body must do in
order to react and execute
those particular moves. A
basketball player doesn’t
consciously make deci-
sions to cut with the left
foot to immediately move
to the right around a
defender. Agility training
prepares the body to react
and become comfortable
moving in the most effec-
tive and efficient ways
possible in order to make
crucial plays and improve
overall performance. All
types of upper- and lower-
body movements, either
separate or synchronized,
Agility training develops body awareness, which become second nature
allows an athlete to perform sport-specific skills with agility training. The
such as handling a soccer ball while simultaneously most complete and suc-
maneuvering around an opponent. cessful athlete cannot
advance without continu-
ing to develop this most vital physical element. Agility training develops
athletes’ creative abilities, allowing them to customize their athletic
movements and develop their own style.
Some coaches combine agility training with overall conditioning, but
this is not recommended. Agility skills are very important and deserve a
singular focus. It’s essential to allow the body to become familiar with
specific body movements. After body movements have been adequately
established under controlled circumstances, athletes may begin varying
situations and increasing the complexity of movements under different
conditions. For example, they might add endurance or the coordination
of additional tasks, such as passing a football on the run or bulleting a
throw to first base while sliding on the ground.
The earlier young athletes are exposed to agility training, the faster
they’ll experience improved overall performance. Of all the athletic
elements, agility should be the most enjoyable for kids to learn because
agility allows for creativity. No one athlete moves exactly the same as
another, so every athlete must find his or her own most effective way to
Drill 9.1
Body Awareness and Control
Age Range
8 to 14
Purpose
To improve body awareness and learn to control the body while
moving
Benefits
Because of the nature of sport, most athletes are placed in situations
during the free flow of competition in which they are turned around,
twisted, or spun; they then must quickly orient themselves and react
to the action around them. This drill trains the mind and body to
work together to become quickly aware and to react.
Equipment
A chair or bench that stands at least 18 inches off the ground
Setup
Athletes stand on chairs or a park bench with a flat and clear landing
area in front of them.
Execution
An athlete begins by repeatedly jumping off the chair or bench and
landing in the open space in front of it. After several jumps, ask the
athlete to begin to notice the landing position each time he or she
jumps off the chair. Proper landing position should put athletes on
the balls of their feet with knees slightly bent, buttocks in almost a
sitting position, head up, and arms bent at 90-degree angles at the
elbows. Athletes experience how their bodies feel when they execute
a proper landing and become prepared to execute the progressions
correctly. Three progressions advance from a simple jump off a chair
with a controlled landing and positioning of the athlete’s feet to more
advanced turns and landing positions.
a b c
Progression 2
To emphasize body awareness, incorporate a challenge by requiring
athletes to close their eyes during this progression. This forces the
body to estimate and feel the correct adjustments that must be made
rather than relying on sight. Jumping from a bench, the athlete closes
the eyes and attempts to land with feet squarely pointing 90 degrees
to the right of the bench. Repeat to the left.
Progression 3
This progression improves body awareness by increasing the difficulty
of the jump. An athlete jumps off a bench (a), turns 180 degrees in
the air, and lands facing the bench (b). Athletes attempt to land with
both feet squarely facing the bench each time. Emphasize landing in
the proper position.
Drill 9.2
Three-Legged Moves
Age Range
8 to 14
Purpose
To improve on getting athletes into athletic positions; to help athletes
move in the kind of unusual body positions they find themselves in
during competition
Benefits
During sport, athletes are often placed in situations that can be uncom-
fortable or unfamiliar, and yet they must perform. Some athletes have
a difficult time getting low and moving because they lack flexibility
and overall body awareness. The more flexible the body is, the more
effective maneuvers will be during competition. This drill is the first
phase in training the body to get into an athletic position to execute
standard moves.
Equipment
A 3-inch cone or rubber dot, an 8-inch cone, a 15-inch cone, a 2-foot
cone
Mark a starting line three yards from the first cone and 3 yd
a finish line three yards from the last cone or dot. Set
up the cones about three yards apart in a straight row.
The cones must vary in size.
Execution 3 yd
Each athlete runs down the line, places a hand on
the first cone, and (with hand still on cone) runs
360 degrees around the cone before advancing to
the next one. The athlete repeats the move until he 3 yd
or she finishes circling all four cones and crosses the
finish line.
Competition
Record how long it takes athletes to complete the 3 yd
course. Add two seconds for every cone from which
the hand slips off during the 360-degree spin. Athletes
measure progress by establishing a personal-best time
after completing five course runs. From then on, they 3 yd
receive 1 point for every quarter-second under their
personal best. Start
Drill E3613/Lancaster/Fig.09-01/294807/Accurate
9.3 Art
Multiple and Continuous Movements
Age Range
8 to 14
Purpose
To develop a sense of how to move and to readjust movements under
multiple competitive situations
Benefits
Most sports place athletes in situations in which they must execute
multiple movements at once, or one right after another, during the
flow of competition, so it’s important that they practice executing
multiple movements simultaneously. This drill helps athletes develop
multiple-movement skills.
Equipment
Eight cones, three 6-inch minihurdles, a tumbling mat
E3613/Lancaster/Fig.09-02/294809/Accurate
enhance agility 149 Art, Inc./R2-alw
contact with during the 360-
degree turns. Athletes execute
the course five times, taking
their best time as their base
time. On subsequent runs, they 5 yd
receive 5 points for every half-
second faster than their previous
best.
Progression 2
Repeat progression 1 but add
four cones placed in a zigzag
arrangement (three yards apart) Forward Forward
at the end of the course. End roll roll
with each athlete touching each
cone with one hand (without
circling) down the course.
Competition
2 ft
Time how long it takes for Start
athletes to complete the course.
Add two seconds for each hurdle
missed, for each cone the athlete
doesn’t maintain contact with
during the turns, and for every 3 yd
cone not touched to finish the
course. Athletes execute the
3 yd
course five times, taking the
best time as their base time. On
3 yd
subsequent runs, they receive
5 points for every half-second
3 yd
faster than their previous best.
3 yd
Finish
D. They then cross feet left to right to cone E and return by crossing
feet in the opposite direction back to cone D, pivot, and cross feet
left to right at an angle to cone F. They then pivot and cross feet at
an angle right to left to cone G, cross feet left to right to cone H, and
return in the opposite direction from cone H to finish at cone G.
Competition
Time how long it takes for athletes to complete the course. Ath-
letes execute the course five times, taking the best time as their base
time. In subsequent passes through the course, they receive 5 points
for every half-second faster than their previous best time.
A B
5 yd
C
10 yd
D E
10 yd F
G H
Drill 9.6
30-Yard Athletic Slalom Art, Inc./R1
E3613/Lancaster/Fig.09-09/294819/Accurate
Age Range
8 to 14
Purpose
To improve agility of movement by duplicating sport-specific move-
ments upfield
Benefits
This drill benefits movement in field sports such as football, lacrosse,
and soccer. Very rarely in field sports does an athlete run straight
downfield. More often, the pattern of running tests the agility of the
E3613/Lancaster/Fig.09-13/294827/Accurate Art,
foot, and pivots with the back to the cone around the left side of the
cone. The athlete sprints to cone E, where he or she plants the right
foot, pivots, and spins with the back to the cone and moves around
to the right of the cone before sprinting to the finish.
Competition
To execute the competition for football and lacrosse, be sure to
hold the ball and stick in the correct hand when turning and run-
ning upfield. Scores are determined by timing the course using the
correct plant foot and turn. Add three seconds to the final time for
each incorrect plant and turn.
E3613/Lancaster/Fig.09-9/294821/Accurate
enhance agility Art,
159Inc./R2-alw
cone A. Position cone D five yards from a baseball backstop or a fence
for baseball, football, or soccer skills, and a lacrosse goal five yards
behind cone D for lacrosse skills.
Baseball or Football
An athlete starts at cone A and then runs and picks up a baseball or
football at cone B (note that the athlete’s body should not be facing
the target behind cone D). The athlete returns to cone A and throws
to hit the target behind cone D. Be sure athletes makes their throws at
cone A, not prior to reaching the cone. Athletes continue to execute
the same movement and throws continuously from cone C to cone
F. Emphasize to athletes that they should make their throws without
hesitating as soon as they reach cone A.
Competition
Time how long it takes athletes to complete the course. Subtract
two seconds for every target they hit.
Soccer
Duplicate the execution for baseball and football but dribble a soccer
ball back to a flat rubber dot at point A each time before kicking the
ball toward the target.
Competition
Time how long it takes athletes to complete the course. Subtract
two seconds for every target they hit.
Lacrosse
Duplicate the execution for baseball and football but change the
target to a lacrosse goal.
Competition
Time how long it takes athletes to complete the course. Subtract
two seconds for every target they hit.
Sport-
Drill 9.9
Specific Soccer Agility
Drill
Age Range
8 to 14
Purpose
To increase overall agility in combination with ball control and foot-
work
Finish
1 2 3 4 5
E D C B A
Start
2 touches 2 touches 2 touches 2 touches 2 touches
Distance
Inches (in.) to Centimeters (cm)
1 in. = 2.5 cm
2 in. = 5.1 cm
3 in. = 7.6 cm
4 in. = 10.2 cm
5 in. = 12.7 cm
6 in. = 15.2 cm
7 in. = 17.8 cm
8 in. = 20.3 cm
9 in. = 22.9 cm
10 in. = 25.4 cm
15 in. = 38.1 cm
20 in. = 50.8 cm
25 in. = 63.5 cm
Feet (ft) to Meters (m)
1 ft = 0.3 m
2 ft = 0.6 m
3 ft = 0.9 m
4 ft = 1.2 m
5 ft = 1.5 m
6 ft = 1.8 m
7 ft = 2.1 m
8 ft = 2.4 m
9 ft = 2.7 m
163
10 ft = 3 m
25 ft = 7.6 m
50 ft = 15.2 m
Yards (yd) to Meters (m)
1 yd = 0.9 m
2 yd = 1.8 m
3 yd = 2.7 m
4 yd = 3.7 m
5 yd = 4.6 m
6 yd = 5.5 m
7 yd = 6.4 m
8 yd = 7.3 m
9 yd = 8.2 m
10 yd = 9.1 m
25 yd = 22.9 m
50 yd = 45.7 m
Weight
Pounds (lb) to Kilograms (kg)
1 lb = 0.5 kg
2 lb = 0.9 kg
3 lb = 1.4 kg
4 lb = 1.8 kg
5 lb = 2.3 kg
6 lb = 2.7 kg
7 lb = 3.2 kg
8 lb = 3.6 kg
9 lb = 4.1 kg
10 lb = 4.5 kg
11 lb = 5.0 kg
12 lb = 5.4 kg
13 lb = 5.9 kg
14 lb = 6.4 kg
15 lb = 6.8 kg
165
The ball is brought back into the throwing position with two hands by
pushing the ball directly back to the ear, with the back of the ball point-
ing in a straight line directly behind the thrower. Before the throw, the
athlete’s weight should be slightly shifted onto the back foot. When the
throw begins, the lower body moves first, transferring weight from the
back foot onto the front foot, with hips and shoulders following and
squaring up with the front foot. The athlete’s weight then rolls onto the
front of the front foot. His or her nonthrowing arm comes off the foot-
ball and continues around the body, pulling the throwing arm through.
The throwing arm follows the ball as it leaves the hand with the index
finger pointing toward the target and palm facing the ground.
167