My brothers (ages 10 and 11) have started doing a lot of bodyweight strength training in the past few months. Three times a week they’ll do movements like pushups, inverted rows, chinups, situps, back extensions, GHR’s, hip thrusts, squats and split squats. At the moment, no weight is used for any movements. Typically just use harder versions of movements to make it harder (pushups → close grip pushups, or something like that).
The 10 year old plays soccer in the fall and spring, and the 11 year old plays basketball in the winter. The 10 year old may also start wrestling this year. They just play those because they enjoy them - we’re not a huge sports family.
Wondering if there’s any work that can be done to help build up their speed and endurance? I feel like there’s been a decent speed increase just from the posterior chain work they’ve been doing, but they both lack much endurance. Could just be that it’s not what they’re naturally gifted at since they both are quite fast at short sprints, but I know they can still improve.
I thought about adding in some sled work. Maybe some short sprints with heavier weight and then some long distance (not entirely sure what I’d do…maybe the length of a succer field?) ones with lighter weight.
As far as running, I didn’t know what to do. I used to run XC and got pretty good endurance but my opinion on long distance running has changed, and now it seems most experts believe that there are better options than that to build up endurance…
We may start having access to an aerodyne bike and a rowing machine soon, if that helps.
Any suggestions as far as what to do for some speed/endurance work? Thanks