Exodus Strength

I train my boy for football and track.
There might be some nuggets in here for other parents.
Enjoy.

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12-18-2020
I will compile a list of references/articles/etc that deals with kid's training that I think have value.
Maybe this will be helpful to others.

WEIGHT TRAINING/BARBELLS:
https://startingstrength.com/article/in ... and-advice


SPRINTING:
This is probably the single most important article a parent needs to read as it pertains to speed work/sprinting.
https://simplifaster.com/articles/can-kid-sprint/

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IMPORTANT: if you're kid is going to play tackle football, I would recommend stopping flag at age 13-14, and playing at least one or two seasons of club tackle RIGHT before going into High School Tackle at 9th grade. I do NOT recommend any tackle/helmets/contact earlier than this (fucking 8 year olds! stupid)

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PROTIP ! :

If you can't decide on a sport to keep your youngster occupied and active.

CLUB TRACK IS PROBABLY YOUR BEST BET.

INDEX:

Artificial turf, timing, speed of, etc
https://exodus-strength.com/forum/viewt ... 30#p304730


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LOG BEGINS HERE:
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I am currently 11 y.o.
75#bw; ~4'8"tall
Male

3-28-2018 Thurs
-Flag football practice, very easy.
-Afterwards, (7) 35 yard sprints on 2min intervals.
-(1) 40 yd at end, 7 secs lol.

3-30-2018 Fri
-Jogged 3 miles with Mom, walked alit

3-31-2018 Sat
-Play catch with football.
-(8) 30 yd. sprints; about every 75 secs; 5.1-5.4 secs.
-5x5 BW Lunges

4-1-2018 nothing

4-2-2018
- 5x5 SVJ
- BW Lunges 5x5
- Ball slams/throw downs

4-5-2018 Thurs -
FB practice 1 hr. . ..
(7) 30 yd. sprints
BW lunges 5x5

4-7-2018 Sat
Game day, alot of sprinting, etc.
Won 40something to 7.

4-9-2018 Mon
Play catch, run routes.
Alternate hills sprints and 30 yd sprint every 2 min
4 hills / 5 30 yd sprints.
Come to the conclusion hill here at park is too steep.
He gets tired and uses hips/torso too much to drive leg back and down.
...gets all weird, not good running mechanics. shit can these.
(or find more gentle grade).

4-10 Tues
SVJ 5x5
BW Lunges 5x5

4-11 Wed.
Run home from tutoring
1 mile approx, had to walk last 1/4 mile.
Used to run the whole thing easy.
Outta shape lol.

4-12 Thurs
Football practice

4-14 Sat
Football practice and then
Football game, WON 20-7

4-16 Mon
Throw ball at park; run routes; etc; one sweet one handed grab !
(8) 40 yd sprints on 2 minute intervals.
Working on speed and technique.

4-18 Wed
5x5 SVJ to ceiling fan
5x5 BW lunges

4-19 Thurs
Team Football Practice
(8) 35 yd sprints on 2 min intervals

4-21 Sat
Football Game.
lost 28-21. close game. other team scored last TD with 20 sec left.
Son did well, threw a couple TDs

4-22 Sun
Throw football, etc:
One sweet catch: I threw as hard and as far as possible, boy caught it in full stride.
(5) 40 yd sprints on 2 minute intervals.
5x5 BW lunges

4-25-2018 Wed
throw football, run routes
BW lunges 5x5

4-26 Thurs
Team football practice
(8) 30 yd sprints on 2 minute intervals

4-28 Sat
Football practive then a Game; lost 12-18.
Boy did throw a TD; and ran for the other TD.
Had a nice run down tackle (flag pull) from clear across the field, where he ran the reciever down.
. . . most would've just gave up, because it was so far away.
But it was a great effort play, I let him know about it.

4-29 Sun
5x5 SVJ to ceiling fan, lol
5x5 BW lunges

4-30 Mon
Throw football, run routes.
Was complaining about "arm hurting", so stopped throwing of course.
sorta worried . . . . 2nd time he has complained about this. . . .
(10) 40 yd sprints on 2 min intervals.

Shit...lost track.

1st week of May boy was sick.
So I know we missed some days.

5-3-2018 Thurs.
Easy team football practice.

5-5-2018. Sat.
Football game.
Caught a long bomb that was under thrown, had to strip it away from the DB and ran it all way in for TD. Threw for a TD.

5-6-2018. Sun
Hot. Park abandoned like apocalypse.
(6) 40 yd sprints on 2 min
3x5 lunges BW
I raced the boy on his last Sprint.
We are the same speed basically, I've gotten really slow.....

Funny there's usually people all over the place: coaches-for-hire giving private or group lessons for flag football, soccer, etc.
There's usually several "coaches", with a rope ladders, push sleds, cones, parachutes, etc etc teaching
anywhere from 1 to 6 kids. Doing drills . . . some might be team practice, some is one on one privates.
There's steep long hill out of the retention basin/park . . . so many regular folk use that for hill sprints.
But it was 105F at around 4:45pm. . . . so that scared everybody off I guess.

mbasic wrote: ↑Sun May 06, 2018 6:04 pm 5-5-2018. Sat.
Football game.
Caught a long bomb that was under thrown, had to strip it away from the DB and ran it all way in for TD. Threw for a TD.

Damn. Nice .

5-8-2018. Tues
Throw football a little.
Park very crowded (7pm to 8pm)
(10) 40 yds sprints at wmin intervals

5-10. Thurs
Football practice 1 he

5-12 Sat.
Football game.
Lost 12-20
Boy threw a TD.

5-15 Tues
(10) 30 yds sprints.

5-17. Thurs.
40 min football throw & catch
.....run routes, easy, hot
(10) 40 yd sprints

12-15-2018
1 mile, 8:40

12-16-2018
1 mile, 8:11
12y2mo.; BW=86#; 5'1" tall; 8½ shoe
Trainingtm will begin soon.

12-19-2018
Run club race.thing.
Ran 1.5-2 miles

12-22-2018
Throw ball and lots of little.patterns at park.
45 minutes prep work we will call it....

12-23-2018
Throw NFL sized ball (cautiously)
(10) 40 yd sprints...has gotten slow, but oddly form ok.

12-24-2018. Mon

Various patterns and cutting drills.
A lot of quick sprinting here....

Sprint (6) 30 yes dashes at end.

Xmas 2018

Various patterns and throwing

(7) 40 yd sprints

12-27-2018
Just patterns and sprints

12-28-2018. Fri
Team Football practice.

12-29-2018 Sat
BSQT 43*5*3
DL 53*5*3
BP 20*5*5

Sprints (10) 35yds

12-31-2018

(12) short shuttle run drills
(6) 30 yd sprints

BSQT 43*5*3
DL 53*5*3
BP 20*5*5

1-1-2019
Lots of patterns...basically, short sprints

1-2-2019
Team Football practice.

At home:
5x5 jumps to ceiling
BSQT: 38#x5x4

1-4-2018
Team football practice
They supposedly did some running.

But I did see them at the very end ....
...and the losing group of a tackle drill had to do push ups...
And at the wrap-up meeting pow-wow thing ...the coach said
something-something-pay attention so I don't have to make you run again-something.
I like.

1-5-2018 - Sat
Run patterns / catch.
(15) 20 yds sprint starts.

1-6-2018 - Sun
SVJ jump to ceiling touch:
5x5 ... can't quite center the highest
kitchen hallway arch-point.

Bsqt:
38# 5x5
form getting better.
not as grindy, maybe getting stronker now

1-7-2018 mon (today)
(prelogging it)
Team Football practice

1-8-2018 Tues
Son was "tired" ...oh jeeshus!

1-9-2018 Wed
Team Football Practice.
Watched a bit (with the dog of terror)....
...I told him eariler he needs to SPRINT every route on every practice play like its the
last route he is ever going to run....whether or not he is the primary or secondary receiver.
He finally gets it now, and therefore IS running quite a bit in practice now.
#1- he needs to ACT like he the primary reciever.
#2- its just another opportunity to work on speed, cuts, footwork, etc.

1-10-2018 Thurs
BSQT: 41.5 5x5