High School Crossfit Athletes

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CROSSFIT TRAINING IN YOUNG ATHLETES:

CROSSFIT TRAINING IN YOUNG ATHLETES Presented by Leah Gomez PE 570 Leadership and Administration in Physical E ducation and Athletic Programs

TABLE OF CONTENTS:

TABLE OF CONTENTS UNDERSTANDING CROSSFIT WHY WORK OUT? CROSSFIT TEEN MOVEMENTS HOW TO TEACH TEENS DISPELLING THE MYTHS TRAINING AND COACHING NUTRITION TEEN SAFETY

UNDERSTANDING CROSSFIT:

UNDERSTANDING CROSSFIT Crossfit teens combines gymnastic, body-weight calisthenics, and weightlifting elements to increase physical skills. Crossfit focuses on elements that encourage bone density and vestibular system development. Teens have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak development. Crossfit elements are combined to keep teens engaged and entertained, while teaching them proper movement mechanics and creating a broad athletic foundation. It pairs fitness and fun, thus creating a lifelong love of health and fitness.

WHY WORK OUT?:

WHY WORK OUT? A number of studies have documented the link between children’s activity level and academic performance. When a substantial amount of school time is dedicated to physical activity, academic performance meets and has even exceeded those students who do not participate in physical education

CROSSFIT TEEN MOVEMENTS:

CROSSFIT TEEN MOVEMENTS Teen movements include but is not limited too: Squat, Front Squat, Overhead Squat, Press, Thruster, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, Hang Power Clean. It is important when teaching teens to be very clear and descriptive in explaining the movements and techniques. Always be sure to make it fun and exciting Remember a teens lifelong outlook of fitness is being forged by a coach’s approach to training

How To Teach Teens:

How T o Teach Teens Class length should be 40-50 minutes Whiteboard session 5 minutes: description of the workout, demonstrate movements, define range of motion, and discuss common problems. Warm up 3-5 minutes: Must be engaging, may cover skill work. Skill work5 -10 minutes: Generally focuses on whole movements that will be used in the WOD (workout of the day). WOD 2-15 minutes: Looks like an adult WOD but may have a twist. Design the WOD that all teens can compete. Skill work 3-5 minutes: Different skill that was worked on before the WOD performed immediately upon completion of WOD while heart rate is still elevated. Stretch 5 minutes: Stretch and mobility work post WOD Study 10-15 minutes: The brain is prepped for learning, have them bring in work to study

DISPELLING THE MYTHS:

DISPELLING THE MYTHS Common knowledge is sometimes neither accurate nor helpful. The misconceptions and mythology pertaining to kids and weightlifting are not true. This has not been the experience in crossfit teens. Teens in crossfit are healthy, lean, strong standouts in physical education who are able to adapt to a wide range of sports. Beyond the benefits of strength gains and enhanced muscle mass, reports indicate that youth resistance training may improve motor performance skills, and may reduce injury in sports. If teens are short it has nothing to do with lifting and the effects it has on growth plates, rather it has everything to do with genetics

TRAINING AND COACHING:

TRAINING AND COACHING Coaches and trainers must focus on fundamentals, virtuosity, and mastery of all skills Lack of commitment to fundamentals will inevitably doom a coach or trainer Do not let the athlete increase weight if he/she has not mastered the skill

NUTRITION:

NUTRITION Parents are instrumental in the health and nutrition of their teens since they buy the food that their children eat. To help teens gain optimal performance a change in food intake must take place. An increase in teen obesity and diabetes has increased due to the lack of a good diet. Two types of diets recommended by crossfit . One is the zone diet which asks you to measure your food intake. The other is Paleo which limits you to eating like a caveman (nuts, fruits, meats, etc ) nothing processed.

TEEN SAFETY:

TEEN SAFETY Environment and box safety: make sure teens are in proper attire and properly hydrated. Sanitize and disinfect equipment on a regular basis. Use padding when needed to prevent injury Equipment: Make sure each teen understands the proper ditching technique of bars. Also instruct them on proper equipment procedures. Taking equipment out and putting it away. Staffing: Make sure there is adequate supervision during all practices and training sessions.

REFERENCES:

REFERENCES Crossfit Kids Trainers Course Crossfit Training Guide WOD Talk Magazine, July/August issue 06

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THANK YOU:

THANK YOU Presented by Leah Gomez PE 570 Leadership and Administration in Physical Education and Athletic Programs

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