JP2 Athletic Development
|Northwest Youth Athletic Development
371 W Ewing St Seattle, WA 98119
Thank you all for coming out to the conference this weekend! We had a great time presenting, and we hope you were able to get a lot of useful hands on information to take back to your teams and schools. If you have any further questions or comments, we would love to hear from you! Posted below are the powerpoints we used in Saturday's presentation, and a link to our Intro to Plyometrics video with coaches cues and prompts. Please feel free to call us or email with any other comments and to continue the discussions from this afternoon. We look forward to hearing from you soon, and have a safe trip home everybody!
JP2 Athletic Development
You're only as strong as your weakest link,... This is the Mantra my mentor taught me. The other is FORM EQUALS SAFETY. These two sentences guide everything I do with young athletes. Should they train with weights? Absolutely, hell yes! I've been working with Ballard Football for about 4 months know, and I've seen the huge progress that young athletes can make when weights and plyometric training are added to the routine. We've developed the posterior chain with emphasis on the squat and partial deadlifts. We've developed ankle and hip strength and stability through unilateral strength exercises. And, we've developed the fast twitch muscle fibers through plyometric training. The Beavers have made it through two-a-days, no problem. We are still hitting the weights, bands, sleds, and plyometrics throughout the week, and we will continue to do it throughout the season. It's not your typical football pre-season training program. Here's a sample of what we did in one day:
Dynamic Warm-Up - 7-8 minutes
Squat Jumps 3 sets * 8 seconds
180 Jumps 3 sets * 8 seconds
Scissor jumps 2 sets * 10 seconds
Broad Jump Verticals 2 sets * 10 seconds
Rubber Band Resisted Running
-Focus on High Knee Drive and Turnover
- 10 sets * 10 yards of sprinting, ten yards of walking
5 sets * 5 reps
DB Bent Leg Deadlifts
3 sets * 8 reps
Single Leg DB Pick-Ups
2 sets * 10 each leg
Lunge Gauntlet (overhead, carry, BW)
3 sets * 20 steps each
2 sets * 20 reps
Sled Races (team vs. team)
3 races of 300 yards, each team member pushes for 50 yards
I think these guys are ready for the season,... Heads up Blanchet.
There's always been a misconception about the use of strength training and youth athletic development. Let's clarify a few things,..
1.) Impact due to gravity can be as high as ten times an athletes body weight on landing from a vertical jump
2.) The most common types of youth injuries are unanticipated cutting and landing maneuvers and overuse injuries such as petalla femoral syndrome or tendinitis.
3.) Young athletes while a bit more resilient than adults, haven't quite learned how to fire muscles in specific patterns, causing malfunctioning muscular systems. These patterns if repeated enough become the norm and can lead to injury.
Because of this, strength training is an integral part of youth athletic development. Should they be performing max effort hang cleans and squats? Of course not!!!! But can young athletes learn how to squat, lunge, balance, and land efficiently and powerfully? 100% absolutely.
An effective strength training system is not just squat, lunge, and land. But they are specific and big pieces of the puzzle. All things lead through these muscle patterns. If you are a coach, stop reinforcing muscle patterns that are detrimental to the athletcism of your athletes. Start incorporating a seamless system involving but not limited to: plyometrics, dynamic flexibility, landing, stopping, squatting for depth, lunging with correct posture and alignment of the knees, hips, and toes, and recovery.
Our system incorporates all of these tools, and it is consistently changing. Another important concept is to continuously challenge and push your athletes. Contact JP2, and we'll put together a comprehensive, year-round program for your team.
Incorporating Plyometric Training into your athlete's training program can be challenging and time consuming, but the benefits far outweigh the time invested,...
Above is an introductory video to incorporating plyometrics with coaches cues, reasons for using, and proper technique and duration examples. Please feel free to contact us with any further questions or comments, or feel free to comment on the video!
There are a few things you have to understand before beginning Plyometrics:
1.) Plyometrics are specific, performance exercises. The can range from low to high intensity, but they are primarily used to increase force and power production
2.) It is crucial that you demand and implement perfect technique. Crawl before you walk, walk before you trot, trot before you run,.. Perfect reps = exceptional results
3.) If you are performing squat jumps for a minute, you are not benefitting your athlete. You are trying to elicit a training response, and this is only done through proper intensity and technique. If you have any questions, please contact JP2 Athletic Development to properly introduce these programs.
4.) There is a clear correct and incorrect way to implement and use plyometric training. Please consult a professional before embarking on this challenge, especially when used with youth sports performance. This program is the BEST, but only if used correctly.
5.) Plyometrics will enhance athletic performance, reduce impact forces, and help athletes play lower, longer. This is critical as not being able to properly load the body is a clear path to injury.
Please enjoy this short info video on introductory plyometrics. It is just a brief overview of possible program design and implementation. If you have further questions, please contact us at email@example.com.
Register today to reserve your spot in our new Youth Athletic Development training program. We will be pre-testing all new athletes on May 4th, so don't miss your chance to get on board. Registration is currently open, however space is limited! This course will run every Saturday throughout May. There are 2 groups beginning at 12:30PM and 2PM. We are currently enrolling all age groups. Please check back for future posts and information, and if you have any questions or comments, please feel free to leave a comment on our video or email us at firstname.lastname@example.org!
Thank you for your interest, and we'll see you in May!!
Thank you for checking us out! Please use this website as your reference source for all things in the athletic development world. We have some new exciting youth sports programs coming in April! You can register today, get all the info you'll need, and follow us right here. Check us out on Facebook and LIKE us!