Consider the stages of training that athletes pass through as they grow up. The focus of basketball training is very different for players in the following age brackets: 6-10 years. 11-13 years. 14-18 years. 18 years+. The type and intensity of basketball drills depends on the age, maturity, and physiological readiness of the athlete.
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A person’s chronological age does not always mirror their physical and mental maturity. Some 12 year olds look 22 and some 22 year olds look 12! So regarding a specific players’ individual readiness to participate in this comprehensive strength program, we recommend you get the approval of a qualified professional.
However, as a general rule of thumb, young players (ages 8-12) can and should participate in a structured, supervised, age-appropriate training program. There is a difference between "lifting weights" and "strength training." I strongly prefer to use the term strength training as it encompasses a variety of modalities and methodologies.
A seven-year-old who is physically matured may be ready to begin weight training while a ten-year-old may still lack the coordination to safely perform weight training exercises. The important message here is that each individual athlete should begin strength training when he or she is ready physically and mentally.
1. Maximal leg strength, Back Squat- Front Squat- Deadlift- Leg Press- Glute Ham Raises 2. Power Training- Power Cleans, Snatches, DB and BB Squat Jumps, Explosive Step Ups, Medicine Ball Throws, Box Jumps, Depth Jumps, Bounding, Band Resisted Vertical Horizontal and Lateral Jumping, Jump and Landing technique training.
Superset: Lateral Raises – 3×12-15 + Rear Delt Raises – 3×12-15. Superset: Biceps Curls – 3×12-15 + Triceps Extensions – 3×12-15. In addition to building muscle mass and increasing ...
The layout below is going to be an example of a four-week strength training program for athletes under the age of 13. There will be three full-body sessions per week and each session will ...
Another strength-training program used the Berger system.2 This exercise protocol required three sets with the child’s six-repetition maximum (6 RM) weight-load. After two months of training, the 10-year-old boys and girls increased their upper- and lower-body strength by an average of 47 percent.
12/29/2017 at 6:15:23 PM. Just a little program we implemented that put our 7 & 8 year old boys team on a fast track. It is a reward system for doing (2) twn minute stationary drill sesaiona at home with parent non engaged activity. They do it while waiting on mom to fix a sandwich or something.