HIGH PERFORMANCE
A gift that keeps giving
by Tom Thekan/The Scugog Standard

I’m sure there will be lots of gift giving in the next few days, but if you want to give youngsters a really unique gift that will last a lifetime - teach them something.
_Over the years, I’ve seen athletes who reach a certain level in their sport and then plateau, never improving. The major reason for this is that they never learned and mastered the fundamental and basic skills that are necessary for continuous improvement.
_Whether you’re a parent or an older brother/sister with younger budding athletes, this is a simple way to help them to improve their sports performance ... and you might learn something as a bonus.
_These simple body weight exercises are critical to efficient movement in all sports, yet they are often overlooked in a youngster’s development. They require little to no equipment and can easily be done as ‘homework.’

The basics:
1. Body weight squat. Watch the toddlers opening their presents and playing. They’ll probably be in a deep squat position. Don’t let the youngsters lose the ability to squat. It’s the basis for leg strength.
2. Skipping. Great for developing the strong feet, ankles and calves that are necessary for quickness. Skipping also requires the coordination of the arms and legs that is necessary for sprinting. Forwards, backwards and sideways.
3. Planks. These have become the ‘gold standard’ for core strength. Difficulty doing planks means bigger problems elsewhere. Two minutes is the standard. Then add variations.
4. Push-ups. If planks are poor, push-ups will be worse. Fix the plank first. Quality counts with push-ups.
5. Pull-ups/Chin-ups. Use some of those tools you got from Santa to put up a chinning bar. Start with flexed arm; hang for time if necessary.
6. Landings. Lots of coaches teach athletes to jump, but few teach them to land, which is where injuries occur. Practice controlled landings off a box or step. Landing on one foot is tricky and a great strength developer.
7. Lunges. Good lunges precede fast running. If you can’t do 15 controlled lunges forward and backward, I don’t need to see you sprint.
8. Running backwards. About 50 per cent of all games are spent running backwards. Also practice transitioning quickly from one direction to the other.

It’s easy to turn all of these into a challenge for a youngster, but it takes time, energy and commitment - which simply says that you care. That’s the real gift.
Merry Christmas and good luck!

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.