u14/u12/u10 fitness manual jason guilbert waterville ... · now you must do it in our society with...

6/12/2018 11:08:00 AM

U14/U12/U10 FITNESS MANUAL

Jason Guilbert

Waterville Valley BBTS

Waterville Valley, NH

[email protected]

mailto:[email protected]

TABLE OF CONTENTS

TABLE OF CONTENTS .................................................................................................... 2

WVBBTS JUNIOR FITNESS LIFESTYLE PROGRAM ................................................. 3

SCHEDULE ........................................................................................................................ 3

GENERAL INSTRUCTIONS ........................................................................................ 4

WARM-UP ROUTINE ................................................................................................... 4

Shaking ....................................................................................................................... 4

Dynamic ...................................................................................................................... 5

FARTLEK BIKE ............................................................................................................ 8

RUN AND CATCH ........................................................................................................ 8

SKI POLES ................................................................................................................... 11

RUN AND BE STRONG ............................................................................................. 16

RUN AND BE FLEXIBLE .......................................................................................... 19

FARTLEK RUN ........................................................................................................... 22

BIKE AND RUN .......................................................................................................... 23

CARRY ROCKS (small/light rock in each hand) ........................................................ 25

RUN AND JUMP ......................................................................................................... 28

BIKE AND BE FLEXIBLE.......................................................................................... 31

ADDED ACTIVITIES LIST ........................................................................................ 33

GOALS ......................................................................................................................... 34

WVBBTS JUNIOR FITNESS LIFESTYLE PROGRAM

Being fit and becoming a ski racer is a commitment to an athletic lifestyle. Playing by

yourself or with friends or on a team, doing chores, helping with family projects and just

being outside will build the stamina, strength and skills to carry you in the sport of skiing

(not at the computer or the Xbox). Doing a workout a few times a week is honourable,

but not enough. A young athlete has to do more and must gain as many physical

experiences as possible. You have to bring yourself back in time to where life was

physical. Now you must do it in our society with modern toys. Today’s top athletes train

up to 6 hours a day. Obviously too much for your age, but getting active will start you on

your way to being an elite athlete.

YOUR short term GOAL is to do at least 1 day a week of this program. Next you want to

do something athletically once a day. Soon you will reach YOUR long term GOAL of

doing the full program. This program has 2 weeks of activities that you continually repeat

throughout the summer. From Monday to Friday, you do the workout of the day plus 1 of

the activities from the “Activity List”. Try to cover all the activities at least once over the

2 week period. On Saturdays and Sundays, do the activities of your choose. Remember to

get your friends and family involved on not only the weekends, but to exercise with all

the time. Get yourself a training partner and share the fun.

Firstly, put a chin-up bar in the doorway of your room. Do a chin-up and a knee raise

every time you pass through the door. If you can’t do a chin-up then jump up and lower

yourself down slowly, but keep practicing raising yourself up. It is a goal to be able to do

chin-ups.

SCHEDULE Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1

Fartlek

Bike

Run &

Catch

Ski

Poles

Run &

Be

Strong

Run &

BeFlexible

Choose Choose

2 Fartlek

Run

Bike &

Run

Carry

Rocks

Run &

Jump

Bike &

BeFlexible

Choose Choose

GENERAL INSTRUCTIONS

Before every workout do the “Warm-up Routine” with the “Shaking” then after each

workout repeat the “Shaking”.

For the time intervals (15 to 60 seconds), start with the 15 seconds. For the reps (up to

30) start with a lower number. When you get into the second and third cycles of the

workouts and you feel healthy then increase you time or reps from the last time you did

that particular workout. For the Fartlek Run and the Fartlek Bike you can decrease any of

the time intervals if they are too difficult.

WARM-UP ROUTINE

Shaking

Full body shaking

Drum the heels

Twist the hips

Ski knees

Dynamic

Fall to your back and stretch your hamstring (hold from your leg to your

foot)

Sit-up to toe touch

On your back, knee to elbow, extend and lift

Sit-up to grab shins

On your stomach, knee to elbow, extend and lift

Twisting sit-up (each side)

On your back, groin stretch

FARTLEK BIKE

Bike easily for 5 minutes in the gear of your liking. Next move up and back down your

set of gears, going for 15 seconds slowly, 15 seconds at a medium speed and 15 seconds

at a fast speed at each gear. If your bike has 12 gears or less then go up and down the set

of gears twice. Finish biking easily for 5 minutes in the gear of your choice.

RUN AND CATCH

You are to run with a tennis ball. Do each of these exercises running for 20 seconds

slowly, 20 seconds at a medium speed and 20 seconds at a fast speed both forward and

backward.

Catch right hand

Catch left hand

Clap many times and catch

Clap front/back and catch

Jump catch and squat

Spin 360 and catch (each way)

Dribble right hand

Dribble left hand

Squat and catch

Butt kicks and catch

SKI POLES

Try to do each of these exercises for 30 reps moving both forward and backward. Do 10

slow, 10 medium and 10 fast. If you cannot do 30 reps then do what you can and do them

in 3 speeds.

Step throughs (step right leg through, right leg back then left leg through

and left leg back)

Step overs (right/left then left/right)

Jump overs (right/left then left/right)

Pass side to side

Pass over the top

Balance and ski

Balance and swing legs front/back

GS groin stretch sideways (moving each way)

Pole plants

Slalom squats

RUN AND BE STRONG

Run forward for between 15 to 60 seconds, stop and do up to 15 reps (5 slow, 5 medium,

5 fast) of the first exercise. If you cannot do 15 reps then do what you can and do them in

3 speeds. Run for another 15 to 60 seconds and do the next exercise. After you have

finished all the exercises running forward then do them again running backward for the

15 to 60 second time between each exercise.

Narrow push-up

Narrow squat with the arms front

Medium width push-up with a leg raise

Wide squat with the arms front

Wide push-up

Medium width squat with the arms front

Medium width squat with the arms overhead

1 leg squats with the opposite leg front

V-sits

1 leg squats with the opposite leg side

RUN AND BE FLEXIBLE

Run forward for between 15 to 60 seconds, stop and do up to 30 reps (10 slow, 10

medium, 10 fast) of the first exercise. If you cannot do 30 reps then do what you can and

do them in 3 speeds. Run for another 15 to 60 seconds and do the next exercise. After you

have finished all the exercises running forward then do them again running backward for

the 15 to 60 second time between each exercise

.

Front kicks

Groin stretch

Quad stretch

Loose arm swing

1 leg palm tree (each leg)

Leg hook squat (15 reps each leg)

Rear raise

Feet turned in/out

FARTLEK RUN

Run easily forward for 5 minutes

Sprint for 40 yards

Run easily for 1 minute

Do carioca for 100 yards each way

Run easily backward for 3 minutes

Sprint backward for 40 yards

Run medium speed forward for 1 minute

Skip forward for 30 seconds

Walk and shake for 1 minute

Run medium speed backward for 1 minute

Walk and shake for 1 minute

Run fast forward in a “S” form for 1 minute

Stop and shake for 1 minute

Run fast backward in a “S” form for 1 minute

Stop and shake for 1 minute

Run easily forward for 5 minutes

BIKE AND RUN

Bike easily for 5 minutes in the gear of your liking

Run forward beside your bike for 15 seconds slow/medium/fast, each side

Bike in a very easy gear for 5 minutes

Run backward beside your bike for 15 seconds slow/medium/fast, each

side

Bike in a very hard gear for 5 minutes

Stop get off your bike and shake for 1 minute

Run forward around your bike for 15 seconds slow/medium/fast, each

direction

Bike in a medium gear for 5 minutes

Run backward around your bike for 15 seconds slow/medium/fast, each

direction

Sprint fast for 1 minute in the gear of your choice

Carry your bike running (if possible) forward for 15 seconds

slow/medium/fast

Bike easily for 5 minutes in the gear of your choice

CARRY ROCKS (small/light rock in each hand)

Try to do each of these exercises for 30 reps moving both forward and backward. Do 10

slow, 10 medium and 10 fast. If you cannot do 30 reps then do what you can and do them

in 3 speeds.

Reach the sky

Walk with the hands out front, 30 steps with the palms facing up and then

30 steps with the palms facing down

Catch the heel and front kick

Squat with the arms front, side, back, overhead

Walk with the hands out back, 30 steps with the palms facing up and then

30 steps with the palms facing down

Butterflies

Jump and double punch with the legs turning in/out

1 leg squat with the opposite leg alternating front and side

Speed skater

RUN AND JUMP

Run forward for between 15 to 60 seconds, stop and do up to 15 reps (5 slow, 5 medium,

5 fast) of the first exercise. If you cannot do 15 reps then do what you can and do them in

3 speeds. Run for another 15 to 60 seconds and do the next exercise. After you have

finished all the exercises running forward then do them again running backward for the

15 to 60 second time between each exercise.

Squat jumps (bum tucked under) 5 consecutive forward and backward

(when jumping backward throw the arms back

Lateral ski jumps

Jump and turn 90

Jump and turn 180

Jump and turn 360

Jump with the knees up

1 leg squat jumps

BIKE AND BE FLEXIBLE

Bike for at least 30 minutes. While you are biking you are going to do leg stretches with

1 leg. You can continue to pedal with the other leg or you can coast without pedaling. Do

30 reps with each leg. Do 10 slow, 10 medium and 10 fast.

Kick front

Kick side

Kick back

Leg circle to the side, front to back and back to front

Leg swing, front to back

Leg swing up to the side

ADDED ACTIVITIES LIST

Try a new sport, one you have never done before

Ambidextrous day, do EVERYTHING with your other hand for at least an

hour

Water workout

Your sport (if you are playing a sport at this time)

Explore the forest

Dancing, with someone or by yourself, slow or fast, but go crazy and be

inventive

Jumping rope

Hiking

Hackey sac

Rollerblading

Swimming

Tennis

Basketball

Canoeing/kayaking

GOALS

Every couple of weeks you can test yourself with the exercises below. Try to reach the

goals we have set for you. If they are difficult do not worry because you will reach them

with more conditioning. As you reach the goals please give us a call to let us know.

Exercise J5’s J4’s Excellence

Board Jump 55 inches 70 inches 80 inches

Push-up with leg raise 6 10 15

Chin-up 4 6 10

1 leg squat 4 6 10

1 mile run 8:30 7:30 6:30

Sit-up to grab shin 15 20 30

Stand on 1 leg with eyes closed 20 sec. 30 sec. 45 seconds

Note: For the Push-up, Chin-up and 1 leg squat the first goal is to do just 1 rep, but that 1

rep must be with perfect form. Then for the Chin-up, you can try to do 1 rep after you

have brought your knees up and then extended your legs straight out.

Good Luck,

Jason Guilbert 603-455-6890 [email protected] Tom Barbeau 603-726-4818

[email protected]



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