[quote]natefisher wrote:
Thanks for your thoughts everyone. I agree with pretty much everything that’s been said. Let me be clear, I’m not pushing him in the direction of training and don’t really care what sort of physical activities my kids do, as long as they do something! Currently, he’s playing hockey and does gymnastics, too. Summertime, he plays soccer and gymnastics. We had him in martial arts when he was 3 y.o. through 5 or 6, but he hated it and asked to stop so we didn’t push anything…
Recently, he’s been asking about working out and showing an interest in it. I don’t have any equipment at home so he’d be limited to what he could do with his own body and outdoors. He’s one of the smaller guys on his team, bodyweight wise, giving up 10-15lbs to most kids, I’d say, and I think he’s slightly intimidated by that.
Anyway, I thought some sort of basic program to help him get a little stronger could help. As a kid, I remember my dad used to take me out to the park and try to get me to do chins on the monkey bars, though I lacked the strength as well.
Dwigs, why do you say jump squats are not suitable, if only a couple of sets for 10 jumps using just bodyweight? He enjoys them, thinks they’re fun. Is it all that different than the burpees they used to get us doing in grade school gym classes through middle school?
Any thoughts on a short, simple, fun routine to be performed at home?[/quote]
My reasons for saying that squat jumps are not a great idea at his age are:
1- At his age his muscles might not be fully developed or balanced so when he performs the squat jumps his alignment may go. Most kids I’ve seen do them will have their knees collapse inwards.
2- Full ROM jump squats place alot of stress and force on the joints and bones, at his age his bones will still be developing and could be vulnerable to these stresses.
3- They could reinforce poor motor recruitment and movement patterns, if they are present.
I’d rather just start with simple BW prison squats and get him to nail them perfectly. Working on form, ROM and alignment. Once he’s got those perfect move onto jump squats. The fact that he does gymnastics might mean that these are already in place however. It also depends on the excersion he’s putting into them I guess.
Holding BW squats at parrallel for 10 seconds is also a great way to add to the exercises. So are BW lunges, forwards and backwards.
Once alignment and all that is sorted hopscotch is also great, plus all the alternates to that. If he’s strong enough teaching him to climb a rope (using arms and legs) will also be good for him as well as fun.
And I don’t think he (or you) should worry to much about him being smaller than others at his age, Most bigger guys I knew in primary school ended up being some of the smallest in high school
