Very few! At that age, I'd still mainly stick to HIIT, plyometrics, and explosive body-weight workouts.
If you want to do a few things like weighted lunges, squats, deadlifts, rows, and a press...I'd keep it to 2X a week at that age.
Yoga is really awesome for core strength, too. Call me a hippie but I also think it helps with mental focus.
I agree...combine this with functional movement. excellent workout.
Benefits of functional training exercises:
Increased functional strength
Increased sports performance
More ease with everyday activities
Decreased chance of injury in athletics and in daily life
Plus as an added benefit, the workouts are shorter.
As far as training...we were doing 30 minutes of functional training every other day followed with some pitching, fielding or batting drills for a total of 3 days a week.
2 days were 15 minutes of yoga and 10 minutes on the bike.
With school ball tryouts...we will see if dd makes the team. If so, we will be switching to more yoga and mobility training.
DD is 13, and she does about 45 minutes of body weight and dumbbell training three times a week. She's pretty new to it still, so I won't let her use the barbell just yet. Another day or two a week she does sprints, and usually takes weekends off from training. If it's a decent training program and you don't fart around and get after it, 45 minutes to an hour a few times a week is plenty to get conditioned and stronger.
No yoga for my 3 DDs...who are 14 to 17. Yoga is a great supplement to any workout though.
I lift with them 2-3 times a week. It's not a timed workout. It's about getting their reps/sets in.
When we get into the bigger muscle groups I have them take more time between sets.
No pyramid lifting...8,6,4,3,2,1...
I try to keep the sets between 5-8 reps.
They take care of the running and aerobic exercise on their own at the HS or at the community center.
Make sure all of your lifting movements with them are slower and more methodical.
Workout with them...you can tell when they are making gains and when they are struggling.
But I'm telling you.. your DD has alot more strength in her than you think. Let her lift smart and watch the strength increase
How old are is your DD?
You have to remember, you want to ease them into lifting.
I started my younger ones out with body weight resistance...
DD3 couldn't do a single push-up when we started about a year and half ago...I'd had her start out in the up position when doing a push-up, and let her self down to the floor.
It took awhile, but she worked up to 15 push-ups on her own.
Now she can bench 85 lbs 5 times for 5 sets with me helping her through her stick point. (3-6 inches of slight help in the bench press movement)
Her 20 yard times are what has improved the most.
Built like a lumberjack and clumsy as hell, her feet used to sound like swimming flippers slapping the floor when she ran.
Before we started with strength training and sprinting workouts, she would run in the 3.6's
Speed and Strength training has really turned that around...now she's running 3.1-3.2's. (I'm very proud of her for this! She's pretty happy too!)
My 15 yr old lifts religiously free weights, nautilus etc along with agility and other cardio. I think it all has its place. I have seen improvements from all aspects of her training, regarding the weight training IMO it is invaluable. High level softball players are athletes now. Bigger Stronger and Faster. Weight training plays a huge part in that scenario