Posts Tagged ‘cross training’

Plyometrics 2

Monday, June 14th, 2010

Last week I introduced you and your child to some low level plyometrics.  This week I’ll focus on higher intensity plyometrics.  I failed to mention last week that I am focusing on lower body plyometrics, since that is what I know.  There are upper body plyometrics for sports like volleyball and baseball, but I’m not going to address those here.

The Age Debate

Once again I’m referring you to the following website for more in-depth information.  One of the things addressed in the link is the debate about at what age kids should start doing plyometrics. As it discusses in the link, kids do plyometrics in their every day play.  My two year old son jumps off the couch, the slide, and pretty much anything else he can jump off of. If you chose to do plyometrics with your child or your child’s team, make sure to start off very easy and build up.  Also, make sure it is fun.  Plyometrics are a great way to enhance a workout, but keep it fun.  http://www.sport-fitness-advisor.com/plyometric-training.html

Contact with the Ground

In running and cycling athletes determine their workouts by time or distance, in weight lifting workouts are determined by weight and repetitions, and in plyometrics workouts are determined by how many times you child makes contact with the ground. 

As I mentioned in my last post, plyometrics are very intense and will make your child very sore.  The workouts I suggest below are simply suggestions; you will need to adjust them to your child’s age and fitness level.  The first time you and your child try it, start off with just a few jumps and build from there.  You can add a few jumps (contact with the ground) every week.  I’d start off with intense plyometrics once a week and you can build up to two times a week.  Make sure to get enough rest in-between.

Plyometric boxes

You can build plywood boxes, buy boxes, use the aerobic steps at the gym, if the gym Okays it, or use park benches and other things at your local park.

To start with I’d use 2-3 12 or 18 inch boxes.  Typical size boxes are 12, 18, 24, 30, 36 and 42 inches.

Work out 1

Start off with one box.

1. Jump up on the box 10 times.  Step off in-between jumps and reset.

2. Jump up on one side of the box and then off the other side.  Repeat ten times.  Your child shouldn’t rest on top of the box; have your child pretend she has springs on her feet and have her jump again immediately after she lands.

3. Choose a box that allows your child’s leg to be at 90 degrees or less when her foot is resting on top of the box.  Step up on the box with one foot, instead of stopping after stepping up; follow through with a high hop. Land on one foot. Do each leg 10 times.

When your child lands encourage her to land softly and quietly.  Have her practice making as little noise as possible when she lands.  Have her think about having quiet feet.

As your child gets used to work out 1, she can make it more difficult by increasing the box size.  She can also do each exercise fifteen times instead of ten.

Work out 2

This can be done once your child has done work out 1 for several weeks. 

 1. To begin, place 2 or 3 boxes in a row about 3 feet apart.  (or whatever distance gives your child enough space to jump off one box and on to the next. )

face box one and jump on the first box, then off, on the second, then off, on the third box, then off.  Repeat this five times.  Your child shouldn’t rest on top of the box; have your child pretend she has springs on her feet and have her jump again immediately after she lands.

2. Jump up on and then off the box on the other side.  After landing, immediately dip down and jump up high again.  Repeat ten times.  Don’t have her rest on top of the box, or after your child has landed on the other side.  Have your child pretend she  has springs on her feet and have her jump again immediately after she lands.

3. Chose an item to jump over.  A painted line, cone, water bottle or something similar will work just fine.  Stand next to it with it immediately to your right.  Then jump sideways over it, side to side ten times.  Have your child pretend she  has springs on her feet and have her jump again immediately after she lands.

When your child lands encourage her to land softly and quietly.  Have her practice making as little noise as possible when she lands.  Have her think about having quiet feet.

As your child gets used to work out 2 she can make it more difficult by increasing the box size.  She can also increase the number of times she does each exercise.

Happy Jumping.  Next week I’ll talk about treating your child’s sore muscles.  It will come in handy after she tries plyos.

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Plyometrics

Monday, June 7th, 2010

Try This At Home…………………………

Ask your child if he can think of any exercises that he can do without any equipment, just his own body.  He will probably come up with sit ups, push ups, etc.  Ask him if he has ever heard about plyometrics.  Share the following post with him and have him try it out for himself.

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Last week I talked about cross training and why it is so important and effective both mentally and physically.   This week I’m going to focus on my personal favorite cross training workout, Plyometrics and other strength building exercises.  In this post I’ll talk about simple plyometrics and strength building exercises and next week I’ll talk about more complex and traditional plyo’s. 

A plyometric exercise is one in which your child, using his own body weight, forces his muscles to contract forcefully and quickly.  Plyometrics help increase speed and power.  Since I’m not an expert in the science of it, I’m going to refer you to a website which describes in detail what a plyometric is.  http://www.sport-fitness-advisor.com/plyometrics.html. I don’t know much about the website, but I thought it had a good explanation.

No matter what your child decides to focus on there is almost always something that, although not directly related to the activity, can make him better.  Plyometrics is one of those things and is ideal for any sport that requires speed, strength and power.  In most sports you don’t bound across a field or jump like a frog, but doing those things will improve your child’s explosive speed and power.  Granted, he may look a little silly doing them, but even the coolest kid will have a good time, even if he won’t admit it. 

When I was in middle school we did a unit of relay races and games in gym class.  It was the most fun I ever remember having in gym class.  We had skipping races, crab walk races; the list goes on and on.  I also remember being unbelievable sore the next day.  I was flabbergasted and quite frankly a little embarrassed that I was that sore from kids games.  What I didn’t know at the time was that a lot of the races we did were plyometrics, and as I would find out later on in my career they always made me unbelievably sore.

I don’t suggest starting off with the kind of plyometrics that involves jumping onto and off of boxes. If your child has never done this kind of thing before have him ease into it with some other plyometrics and strength building exercises.  Below is a sample of some of my personal favorites. 

The following exercises can be done in the following order up to two or three times a week. (three is a lot.) Make sure there is at least one day off in-between plyometric days, in most cases more is ideal.   I suggest starting with once a week and building from there.  You can alternate this set of exercises with the hill running workout, which I explain at the end of this post.   The best thing about all of the following exercises is that they are effective and free.  You don’t need to join a fancy gym; you can do them in your local park or incorporate them into your practices.   I suggest doing them on grass.

Make sure your child warms up before he gets started.

Hopping

Have your child pace off 30-40 long strides.  He can mark the beginning and end with his water bottle, jacket, cones, or whatever he has handy.  Once he’s used to it he can increase the distance to 70 paces.  Then have him hop the distance in one direction on his right foot and in the other direction with his left foot.  Initially have him do this only once or twice and from there he can build up to three or four times.  Tell him to focus on making each hop as high and far as he can.  He can take a short rest between sets.

Skipping

Have your child pace off 30-40 long strides.  He can mark the beginning and end with his water bottle, jacket, cones, or whatever he has handy.  Once he’s used to it he can increase the distance to 70 paces.  Then have him skip the distance focusing on skipping as fast as he can in contrast with bouncing high.  Initially have him do this only once or twice and from there he can build up to four or five times.  He can take a short rest between sets.

Bounding

Have your child pace off 30-40 long strides.  He can mark the beginning and end with his water bottle and jacket, cones, or whatever he has handy.  Once he’s used to it he can increase the distance to 70 paces.  Bounding is a lot like skipping, but instead of focusing on a fast forward movement have your child focusing on skipping as high as he can with as much force as he can.  Initially have him do this only once or twice and from there he can build up to four or five times.  He can take a short rest between sets.  Have him think about exploding off the ground every time he pushes off.

Duck Walks 

Have your child pace off 10-15 long strides.  He can mark the beginning and end with his water bottle, jacket, cones, or whatever he has handy.  Once he’s used to it he can increase the distance. Have him squat down in a low squat.  Then without standing, have him walk forward.  His legs will swing forward out to the side resembling a duck walk.  Make sure he keeps his back straight.  Have him walk the distance two or three times.  As he gets stronger he can add weight; a weight vest is a good way to accomplish this.  An economical way is to fill a car inner tube with sand and drape it around his neck.  That is what my first coach, Rich, had me do.  He can take a short rest between sets.

Standing Jumps

Standing on a level surface have your child squat down and then jump up as high as he can.  Encourage him to squat down and then jump up in one fluid motion.  Remind him to use his arms by throwing them up over his head while he jumps.  Have him start off with three jumps and he can increase it to as many as ten.  He can take a short rest between sets.

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Running Hills

Running hills was a staple off season work out during my cycling career and had I been a rider who focused on the sprint events on the velodrome I’m sure I would have done it year round. Running hills will build your child’s leg strength and power.    Have your child find a hill that is fairly steep and takes about 20 -30 seconds to run up.  To start have your child run up the hill ten times, running up the hill and walking quickly down.  As he gets used to it he can increase the amount of times and the intensity, eventually he’ll be sprinting up the hill.   He can build up to as many as thirty times up the hill.    I sometimes mix things up by repeating the following set over and over again: Hill one, run up at a fast pace, but not sprinting.  Hill two, bound up, and hill three, sprints up. It helps keep things interesting.

These exercises are a lot of fun and will be a huge benefit to your child.

I’d like to give a special shout out to my first coach, Rich, who taught me a great deal, including introducing me to plyometrics.  He made me understand what sore was!  Thanks Rich!!!!!!!!!!!

For more information about me and my children’s books please visit www.erinmirabella.com.

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Cross Training

Tuesday, June 1st, 2010

Try This At Home……………………

Sit down with your child and help her make a list of all of the abilities and skills that are required to be successful in her sport.  For example, for track cycling I’d have listed endurance, fast sprint, power, and maybe a few more.  Next to each one have her write down which specific drills or workouts she does within her sport to address each item listed.  For example, on my list I’d put long, easy five hour rides next to endurance.  Next, for each item on her list, have her think of an alternative activity she could do to achieve the same goal.  For example instead of doing sprints maybe she would do plyometrics.  If she isn’t already doing some kind of cross training for her sport, have her choose one thing to try either during her upcoming season or off season. 

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Practice makes perfect, and in most cases the best way for your child to become good at something is to do it a lot.  Sometimes however your child may benefit from cross training, doing another activity that compliments her usual activity.   For example a wrestler may run cross country to improve his endurance or lift weights to increase his speed and power.  Cross training can be highly effective in helping your child achieve her full potential in sport; the benefits are both physical and mental.

Most sports are relatively unique and require a specific set of skills and abilities, but there are some basic, fundamental requirements that many sports share, and that is where cross training can be beneficial.  For example, having good endurance and stamina is helpful in wrestling, cycling, running, swimming and cross country skiing.  Likewise, strength and speed are required in weightlifting, wrestling and track sprinting.  There is more than one way to improve your endurance, strength and speed and that is why athletes find cross training so beneficial.  

Most people think about cross training as doing a different sport entirely, but your child may also be able to cross train within her sport.  During my racing career I specialized in track cycling, which is bike racing done on a special bike track called a velodrome.  (To read more about track racing visit http://momsteam.com/sports/cycling-track/-sport.)    My events on the track were the points race and pursuit, the first being a half hour event with multiple sprints throughout and the second an approximately three and a half minute time trail against the clock.  Neither were very long, but I spent most of my time cross training on the roads and road racing.  I found that my endurance and ability to race well on the road directly correlated with my success on the track.  What I gained from road racing enhanced my abilities on the track and helped me raise my game. 

Cross Training is also a healthy mental break.  Doing the same thing day in and day out is monotonous and boring.  It is hard for your child to perform at her best when she is burnt out and sick of it.  Cross training will allow your child to take a break from her sport without losing anything in the process.  In fact, she may be making valuable gains.

Every sport is different and has different ideal cross training.  Talk to other athletes and coaches within your child’s sport to find out what is the best cross training option for her.  In the off season it’s okay for your child to do some cross training because it’s fun, not because it directly correlates to her sport.  Swimming may not be the best cross training for a runner, but if she loves it, it won’t hurt her to do a little bit of it during her off season.

There is a time and place for cross training, but it isn’t always appropriate.  There are certain times during a sport’s season when it is crucial for your child to be doing her sport.  How much cross training your child does will depend on which sport she is focused on.  Some sports allow for more of it than others.  Cross training was one of my favorite parts of training.  It was a nice break from my routine and good for me mentally and physically.   Do the Try This At Home activity with your child and encourage her to talk with other athletes and coaches to find the best cross training for her sport.  Next week I’ll blog about one of my personal favorite cross training workouts, Plyometrics.  Stay tuned and tell a friend.

For more information on me or my children’s books please visit www.erinmirabella.com.  Don’t forget, you can sign up to follow me and twitter and receive a message each time I update my blog.  Click on the green twitter box on the right to follow me.

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