Creating a general strength and conditioning plan for 10-13 year olds.

Discussion in 'Tennis Tips/Instruction' started by Coolio, Apr 14, 2018.

  1. Coolio

    Coolio Professional

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    I am creating a strength and conditioning workout for players I coach. They may play close to 10 hours tennis a week and are aged between 10 and 13 so I'd like to set them up with a plan they can do at home 2/3 times a week.

    I'm not qualified in this area, nor will I be supervising them, I can only assess their technique in individual lessons and if I'm happy let them go at it.

    This is what I can think of putting together so far.

    Bodyweight squats 10X5
    Bear Crawl 10 metres
    Bodyweight lunges 10X5
    Spiderman Crawl 10 metres
    Push Ups 10X5
    Russian Twist 10 touches each side X3 sets
    Skater Jumps 10X3
    I'm looking to create a general basic programme for this age group that requires no equipment and can be done in the space of a bedroom for example. Any ideas or good exercises you would recommend?
     
    Last edited: Apr 14, 2018
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  2. LGQ7

    LGQ7 Professional

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    This is a totally un-professional opinion. Do everything bodybuilders do, but handle the weights that you can "rep" for 1 minute continuously instead of the usual 10 count. I'd give that advice to anybody at any age.
     
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  3. LGQ7

    LGQ7 Professional

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    You can only do so much with no equipment.

    Basic equipments (based on the direction of gravity and its opposite direction)

    (anti-gravity)
    TRX (but not TRX, buy cheaper copycats)
    pullup bar (to hang the TRX on, with the natural 2 point shoulder width support)

    (gravity)
    adjustable dumbbells (2.5-12.5 lbs range)
    stability ball (un-stability ball) to substitute a bench

    (between anti-gravity and gravity)
    Bodylastics bands to substitute cable machines (I recommend that brand, it's the strongest, anti-snap)

    Bicycle (for getting around, not for "spinning")

    count down timer (so you know how long 1 minute is)
     
    Last edited: Apr 22, 2018
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  4. tlm

    tlm Legend

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    This looks like a pretty good workout for young guys. I really don’t think kids that age need to weight lift, body weight exercises are are great for anyone and not as much chance of getting injured.
     
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  5. LGQ7

    LGQ7 Professional

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    How are they going to drink milk? A gallon milk weighs 8.6 lbs.

    When I was 13, I put water in a gallon of milk for weight.
     
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  6. tlm

    tlm Legend

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    If kids are active they have plenty of strength to pick up a gallon of milk.lol
     
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  7. Hmgraphite1

    Hmgraphite1 Semi-Pro

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    Your list looks good, I might add
    Jump rope 5 min
    Jog one mile
    Back yard sprints
    Stretch band for shoulder
     
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  8. LGQ7

    LGQ7 Professional

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    This looks pretty good. I have in my mind what I call "platforms." standing, ground, hanging, (ballet, break-dancing, pole dancing/aerial yoga). Even though judo is what I call a "standing" platform, these people train in the other 2 platforms, ground and hanging.

     
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  9. LGQ7

    LGQ7 Professional

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    I'm a ballet fan, but that's 2 things I don't like.

    Group is bad. A group is divided by the number in the group. That's the thing I really like about bodybuilding (Frank Zane), it is an absolutely individual sport/art. It's exactly like a tailor, tailor made for each unique person, not cranked out en mass in a factory.

    No equipment. That's another beef I have with ballet. A ballet studio is an empty room. I think that is ripping off the customer. Compare that to a gym, where it is cluttered with equipment. Overloaded with equipment. Push ups? No, bench press with a bench and a bar! etc, etc, etc. I like a gym, it errs on the side of too much equipment instead of too little. It err so for a reason, to make the sport/art as idiot proof as possible.

    Of course to make things work you can't idiot proof yourself! For home equipment you have to use your ingenuity to minimalize equipment use and use mainly your body weight. Speaking of which, I think the Weider Total Body Works is the greatest fitness invention after using your body, dumbbells, TRX. It is a weight machine where you are the weight and you are the levers. Genius.
     
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  10. Coolio

    Coolio Professional

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    Anyone have any other ideas, I'm going to be changing it up for the 13 year old I coach today.

    I'm thinking of trying this.
    Skipping 5mins.
    (Front Plank 30 secs, Side Plank 30secs) X 3 sets
    Walking Lunges with Dumbells 5X5
    10 Lunge Jumps
    Superman
    Push Ups 10X5
    Russian Twist 10 touches each side X 3 sets
    Dead Bug Finisher
    Juggling with 3 balls
     
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  11. spun_out

    spun_out Rookie

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    How did you come up with this? I think your original one is better. I just don't understand your ideas behind this one. Have you skipped for 5 minutes before? You might lose your attention of your student right there. Why lunges then lunge jumps? Isn't that redundant? Same time for front and side planks? Why? Front planks are so much easier. Also, why the need for planks when you will hit them with push ups and Russian twists? And are you even sure that your student can do a proper push up? Push ups are harder than they look to do with proper technique. And why juggling? I wouldn't want to pay money for you to make me juggle (poorly) unless you are a master juggler who can make this happen for me quickly.
     
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  12. Coolio

    Coolio Professional

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    I made it up myself. I'm a tennis coach with a general knowledge of physical training but nothing specific. Skipping he knows a range of different patterns and rhythms so going through that should take 5 minutes. Not 5 mins non stop. I have seen it done before to do the lunges with weights and then the lunge jumps to develop explosive power after. Maybe I'm wrong but that's my understanding. Push ups are fine for the kid. From what I'm learning from strength and conditioning circles, the trend of making fitness fun and developing skills is on trend. Learning to handstand, to cartwheel, to juggle, animal walks and not focusing only on working hard and moving iron. Thats why I included juggling as a fun way to develop hand eye co-ordination.

    Sent from my SM-J330FN using Tapatalk
     
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  13. Traffic

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