Youth Athletes (ages 12-14)

For many youth in this age group, there is a focus on a specific sport or activity. However, effective training methods and proper warmup habits have likely not been introduced. The www.TheSystem.ca training curriculum for this age group focuses on regeneration and progressing athletic movement with an introduction to speed mechanics, weight lifting and spotting.

Benefits from www.TheSystem.ca training:

  • Character Development: instilling a positive character or attitude towards peers, parents and coaches fosters a strong work ethic, which can lead to success in sport and in life.
  • Learn conditioning terminology and regeneration techniques
  • Instilling an active healthy lifestyle through nutrition
  • Strength Training Preparation through the utilization of body-weight exercises and medicine ball exercises
  • Development foundation of correct biomechanics of all movement patterns (Running, Jumping, Pushing, Pulling, Throwing, Catching) coordination and general athleticism

LOW-LEVEL PLYOMETRICS TRAINING

  • Double-Leg Jumps
  • Low-Level Hops
  • Low-Level Skips

IMPROVEMENT OF RANGE OF MOTION

  • Dynamic Flexibility
  • Static Flexibility
  • Proprioceptive Neuromuscular Flexibility
  • Functional Strength Exercises
  • Active and Passive Mobility
  • Increase pliability (i.e. combination of flexibility, mobility & speed)

STRENGTH ENHANCEMENT

  • Core Strength Exercises
  • Body Weight Strength                                  
  • Functional Strength Exercises
  • SwissBall Conditioning, Pool Conditioning and Foot and Ankle Mobility / Strengthening

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