Kids don't move nearly as much as they used to. These days, time spent couch surfing far exceeds time spent running, jumping, climbing, and monkeying around the playground. As a result, kids nowadays don't move nearly as well as they used to, either. The good news is that with great coaching, the damage can be undone. The bad news? The real-world outcomes are all too often quite the opposite.
 |
| Photo courtesy: http://www.telegraph.co.uk/health/children_shealth/9475493/The-couch-potato-children-who-cannot-throw-or-catch.html |
The typical trajectory goes something like this. Due to an early childhood devoid of movement, Kid lacks balance, coordination, flexibility, and relative strength. Suddenly, around age 6, Kid gets thrown into competitive sports. By age 8, Kid is training year-round in one sport. By age 12, Kid has a nagging overuse injury. And by 16, Kid's burnt out and back to couch surfing, laying the groundwork for even more movement dysfunction, as well as a sedentary adult life.
It's up to youth sports coaches to reverse this trend -- to reinstate movement fundamentals and set our youngsters up for success. Unfortunately, however, many coaches unknowingly contribute to the problem. With a "go, go, go!" mentality, they overemphasize conditioning and severely neglect movement.
Take, for example, the peewee football coach who has his 8- and 9-year-olds doing high volume burpees before a grueling two-hour team practice. The last thing these kids need is more conditioning, let alone this flailing variety that whips their spines into rapid flexion and hyperextension.
Now, burpees themselves are not the enemy. In fact, they are a terrific full-body exercise -- but only at the tail end of a progression that begins with the essentials of squatting and planking and builds to pushing, pulling, lunging, and jumping.
Details of the three-phase "Movement Competency Checklist for Young Athletes" follow. Each phase includes between one and three bodyweight-only movements. Listed under each movement are the qualities assessed, the technical requirements, the performance standard, and ways to address deficiencies. Move onto the next phase only after all of the standards of the previous phase have been met.
Movement Competency Checklist for Young Athletes
Phase 1 – Static
☐ Plank
 |
Photo courtesy: http://www.intheloop.com.sg/fire-up-the-plank/
|
Movement Qualities Assessed: Static core stability
Technical Requirements: Straight line from head to toe; abs, glutes, and quads all engaged
Performance Standard: 30-second hold
If Deficient: Widen feet
☐ Overhead Deep Squat Hold
 |
Photo courtesy: http://www.ericcressey.com/tag/correcting-bad-posture/page/2
|
Movement Qualities Assessed: Ankle, hip, and overhead mobility
Technical Requirements: Weight on heels; crease of hips below knee level; upright torso; neutral foot, knee, and spine
Performance Standard: 30-second hold
If Deficient: Unload; elevate heels (see post on correcting the squat)
Phase 2 – Dynamic
☐ Push-up
 |
Photo courtesy: http://www.bobgarontraining.com/synergy-kettlebell-pushup-challenge
|
Movement Qualities Assessed: Dynamic core stability; scapular control
Technical Requirements: Straight line from head to toe; protraction/retraction of shoulder blades; upper arms parallel to floor at bottom
Performance Standard: 10 reps
If Deficient: Place box under chest
☐ Inverted Row
 |
Photo courtesy: http://www.thetrendytrainer.com/2013/01/trx-not-just-workshop.html
|
Movement Qualities Assessed: Dynamic core stability; scapular control
Technical Requirements: Straight line from head to toe; protraction/retraction of shoulder blades
Performance Standard: 10 reps at 45-degree angle
If Deficient: Cut angle
☐ Walking Lunge
 |
Photo courtesy: http://rowfit.typepad.com/rowfitchicago/2010/03/
|
Movement Qualities Assessed: Left/right symmetry; balance; hip mobility; force absorption
Technical Requirements: Upright torso; neutral foot and knee; vertical shin
Performance Standard: 10 per side
If Deficient: Split squat
Phase 3 – Elastic
☐ Squat Jump
 |
Photo courtesy: http://centennialfitness.ca/week-4-fitness-challenge/
|
Movement Qualities Assessed: Countermovement generation; rapid triple extension; force absorption
Technical Requirements: Neutral foot and knee; soft landings, minimal time between repeated jumps
Initial Goal: 6 reps, without significant drop-off in height
If Deficient: 12-inch box jumps (which are actually lower impact)
Neither Young Nor Athletic
It's never too late to improve movement. Although the checklist is presented for the young athlete, it actually applies equally well to all ages, stages, and vocations. The overweight college student, the 30-something desk jockey, the 40-year-old soccer mom, and beyond will all benefit from following the exact same progression. Better posture, suppler joints, and increased energy are just a few of the benefits that will emerge as the boxes get checked.
