At home workout program help needed

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Apr 1, 2016
3
1
I've got a U14 team and have one indoor practice per week until the snow melts. I don't feel like spending much of that time conditioning since once per week won't do them much good in my opinion. They're all excited about doing extra work at home so I'm trying to design a light program for them to do. I bought Wasserman's Youngblood training manual which has a lot of good information but I was looking for more of a template that I can edit. Does anything like that exist? I don't mind paying for a program but want to make sure I get what I'm looking for.
 

marriard

Not lost - just no idea where I am
Oct 2, 2011
4,312
113
Florida
It has been awhile since we did something like this, but doing something simple like P90X is cheap enough and effective enough if they are interested. It doesn't need much room or equipment (or any if they like) and they can adjust for their current level of fitness easily. It also gives a lot of variety which keeps it fresh and non-repetitive.
 
Dd is 12 u pitcher she and my wife compete in training sessions at home. Started with 10 pull-ups 10 push-ups and 10 min on treadmill. Now I know 12 u can’t do pull-ups so for about $30 I got some pull-ups resistance bands. Dd says they are fun wife says she is still struggling. My wife had to start out doing push-ups from the knees dd laughs at her. I figured anything is better than nothing. Now my wife has added lunges and sit ups because she can do them better. They crank up the music and laugh for a good hour every night. I have learned that if you can create competition in it you get a lot better outcome. No matter what you are doing.
 
Feb 21, 2017
198
28
I am not an expert by any stretch but I personally know a bunch of folks who are (including Austin) and have had long conversations over a decade about this stuff so enough to make me dangerous. I do suggest to any of the girls who have college aspersions and are 8th grade and up look into a trainer. My kids generally started in middle school and currently my girls train with a woman who writes the programs for many of the top P5 softball schools.

My experience as a coach of about 20 years is implementing this is a mixed bag because one size doesn’t fit all and it totally varies on what equipment they have at home, personal motivation, family motivation, physical needs, position they play...etc. Generally it fizzles out. My baseball program had a trainer do core work for about 12-16 weeks starting in fall 2x a week and it was cheap money (free to players) as a group and we still had mixed participation. A few kids got hooked.

If people are asking I would suggest staying out of it and I would generally suggest core strengthen program and or shoulder resistance work. Search YouTube for 30-min HIIT core training...

It isn’t what you wanted to hear but unless you drive the bus (it didn’t seem that from your post) you are not going to get the results at home. A bunch of families will say they want to do it, some will start, but in the end most will quit because of constant excuses (homework, friends event, family event, tired). It takes a ton of dedication.



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Jan 5, 2018
385
63
PNW
A bunch of families will say they want to do it, some will start, but in the end most will quit because of constant excuses (homework, friends event, family event, tired). It takes a ton of dedication.



Sent from my iPhone using Tapatalk

THIS happens the majority of the time. We've provided a trainer with group sessions with our team and the corresponding @ home workout. Out of 12 girls 3 did it consistently to show any benefit. It takes dedication...a lot. Our DD works out 3x a week in the AM before school doing her pitching workout. None involves a ball but bands/exercises etc. She still does pitching w/ball work 5-6 days a week.

We still provide a home workout "calendar". Either they do or they don't. Those that are dedicated will and will reap the benefit. Two quotes to this situation.

"Hard work beats talent, when talent won't work hard"....we've seen this in our progression from 12U to 14's. Those "talented" players who didn't have to work hard are not getting passed up by the girls with dedication and hard work.

"If it's important to you you'll find a way...if not you'll find and excuse. Excuses will always be there for you, opportunity won't"

OP: Good luck! I hope it goes well. Set high expectations of the team to reach, but be realistic in the actual individual commitment.
 
Apr 6, 2017
328
28
My dd is 12. Our high school has a run club. When she has a day off
she will go to run club. She will do core work and run usually around two miles.
I figure it’s free and I know she’s doing some training.
-I know this isn’t at home but it’s very convenient for us as we only live 2 blocks
From the school.
 
Last edited:
Mar 22, 2016
505
63
Southern California
I've got a U14 team and have one indoor practice per week until the snow melts. I don't feel like spending much of that time conditioning since once per week won't do them much good in my opinion. They're all excited about doing extra work at home so I'm trying to design a light program for them to do. I bought Wasserman's Youngblood training manual which has a lot of good information but I was looking for more of a template that I can edit. Does anything like that exist? I don't mind paying for a program but want to make sure I get what I'm looking for.

What age is the Youngblood Training appropriate to start? 8? 10? 12? etc? Thanks!
 

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