Not Plank Again: Youth Core Training and the New Session for Family Fit
This past Monday after a hard workout the Varsity athletes looked at the clock (10 minutes left in class) and were asking if they could leave a little early. I of course chuckled and said no, there is always more we can do. My favorite go to is often core work. It never hurts to work on the midline stabilization muscle group or maybe it can hurt a little. (Insert evil laugh...)
Core strength training is super important for youth athletes, and here’s why. When kids are developing their skills in sports, they need a solid foundation. The core – muscles around the abdomen, back, and pelvis – plays a huge role in almost every movement, from running to jumping to changing direction. Strengthening the core helps improve balance, stability, and coordination, which makes it easier for athletes to perform at their best. It also reduces the risk of injuries, especially in the lower back, since a strong core supports proper posture and movement patterns.
A strong core helps with overall athletic performance. When kids have a strong, stable core, they can generate more power in their legs and arms, whether they're sprinting or hitting a ball. It also helps with endurance because the core supports efficient movement over time. Plus, it builds confidence. When young athletes feel stronger and more in control of their bodies, they’re more likely to push themselves and improve.
I like to incorporate games with our core exercises so activities like plank soccer, shoulder tap cone grab or hollow hold med ball partner/group passes are always fun. I know the kids are way too familiar with my tabata timer, as they imitate the sounds and voices! But as much as they sometimes whine about doing core work, almost all of them see significant improvement in form, speed and stabilization very quickly. To be able to go from struggling with a 20 sec plank to holding it solid, is a big confidence boost. So when asked can we leave early, the odds will never be in your favour and core work will often be the answer!
NEW SESSION: Family Fit Returns
We are excited to offer our SPRING session for Family Fit.
Why Family Fit? This program is a great way to ease yourself back into fitness as a family. If you have been feeling a little deconditioned or you have a child who doesn’t like to do group sports, this is a fantastic opportunity to workout together, have some family time and get your body moving. Ages 7 and up are welcome and any combination of children and parents can participate.
The class will be a combination of movements that include strength and conditioning, core work and most importantly a whole lot of fun!
Family Fit Spring Session - 6 Weeks (April 6 - May 11)
When: Sunday from 1-2pm
Dates: April 6, 13, 20, 27, May 4, 11
Early Bird Cost: $229/person (Ends March 27th)
Regular Cost: $249/person (after March 27th)
Empower Youth March Program Offerings and Spring Break
All our programs will be running through the month of March. We will have regular hours during spring break.
Varsity: (Ages 13-17) Mondays and Wednesdays from 4-5pm
Junior Varsity: (Ages 8-12) Tuesday and Thursdays from 4-5pm
Personal Training (Ages 9-18): Flexible times for 1:1 or small group training for your child.
For more information, follow the link to the Empower Youth Program or contact Coach Barb at [email protected].
Thursdays Workout
Warm-up | 5:00
2-3 sets:
50' bear crawl
50' duck walk
50' leopard crawl
TECH | 2:00
Demonstrate:
Clean
Bench press
Overhead squats
Specific Warm-up | 5:00
2 sets:
5 tall muscle clean
5 front squats
5 clean grip overhead squats
5 Sotts presses
5 tall cleans
WOD | 45:00 - 50:00 | H:15
The Other Total
Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep
Clean is from the ground, power, or squat.
Couch stretch
Figure 4 stretch
Forearm stretch with PVC
Child's pose
