Article of Sample Programs created for the International Youth Conditioning Association

1. Sample programs
Chris Blake,MA,LATC,CSCS
Under the age of 14:
For around the 12-13-14 range of ages:
75% of the time is spent on General Physical Preparation
Active Warm-up/Active Motion: (20 minutes)
All performed within 20 yards:
Jog from line to line
Side Shuffle
Skipping
Carioca
Mini Power Skip
Walking Knee To Chest into Single Leg Trunkbends
Lunge with an upper body twist, then ceiling reach
Walking Disco
Walking Backwards Lunge
Monster Walk (Hip Flexion into Abduction into a lateral step) with Hand Sweeps
Bear Crawls
Inchworms
Spidermans
Reaction/Coordination/Balance: (20 minutes)
Performed within 20 yards:
Magic Cone: Reaction and movement based on instructor pointing an orange cone within
a certain direction 1-4 athletes can perform this at the same time.
examples: When instructor points the orange cone at the athletes, the athletes need to
backpedal….then when the instructor points the cone towards the instructor, the athletes
sprint forward towards the instructor….if the cone is pointed sideways the athlete needs
to side shuffle in that direction (or you can add something else here…hopping, jumping,
single leg balance, carioca, etc…)…. This is all based on improving reaction time to an
external stimulus (visual: athletes seeing the cone; audio: instructor calls out movements
or can be based on other sounds; etc…)
“You Know Squat” confusion
Once the athletes know how to squat properly, we add a reaction portion to this exercise.

2. All athletes are spread out away from each other. The starting point is the starting point
of the squat exercise. The instructor calls out either quarter, half, or full and the athlete
reacts to what is said by performing either a quarter squat, half squat, or full squat. After
each call out the athlete has to get back into an “athletic ready” position.
“You Know Lunge” confusion
Same rules apply to this performance….but now the instructor can call out “left” or
“right” along with the depth of the lunge.At the end of each lunge call out the athlete
returns back to the “athletic ready” position.
“You Know Squat and Lunge” Medicine Ball confusion
Pair up the athletes into partners with a medicine ball. As an athlete tosses a medicine
ball to their partner the instructor calls out “quarter squat” and the athlete catching the
medicine ball performs the quarter squat to the best of their ability. Then when the
athlete tosses the medicine ball back to their partner the instructor can call out either a
lunge with the depth or another squat with the depth or the instructor can call out
“BACK” which means the athlete catching the medicine ball needs to toss it right back to
their partner.
PRO Athletic Challenge (15 minutes)
At the end of every session the athletes perform a challenge that involves kinesthetic
awareness, depth perception, balance, coordination, timing, and some strength. BUT it
has to be fun and competition has to be fair (no taunting, name calling, etc….).
Some examples of Challenges:
Bowling for Reebok:
20 yards out: Place a Reebok step up on 3 or 4 blocks (the blocks that come with the
Reebok steps). Now the athlete uses 4 different medicine balls (one at a time) to try to
get the medicine ball through the middle. You can change the length and angle to
challenge the athletes more than straight on. Who ever can put the medicine balls
through the middle the most will be awarded to lead the team through the active warm-up
next time (depending on the individual’s personality).
Ball Obstacle Course:
Using a number of different medicine balls, footballs, soccer balls, tennis balls, etc….we
will use a 25-40 yard area and set up different stages of the course (using cones, banana
hurdles, string, almost anything!!!). So the athlete can shot put a medicine ball through a
section of cones, then they need to roll a medicine ball through another section that is
further away, then they need to kick a soccer ball through another section, and then they
can throw a football or tennis ball further down and through another area of cones. 1
point is awarded for each area that the athlete performs well….the only limitation with
the course is your imagination.

3. Ages 14 and older Sample Program:
Ages 14 and 15: 65% of time is spent on General Physical Preparation
Other 34% is for Sport Specialization Preparation
Ages 16-18+: 35% of time is spent on General Physical Preparation
Other time is spent on Sport Specialization Preparation
(Depending on individual training experience and preparation time)
Active Warm-up/Active Motion: (20 minutes)
Somewhat the same as the younger groups but we will add some static stretching in the
middle of the 20 minute routine.
Add in: Balance on Dynadisks, Airex foam pads, Bosu Balls, etc….to make sure the
nervous system is jazzed again (take out the calming effects of the static stretching prior).
Resistance Training Prep: (5-10 minutes)
In a circuit format: Jump Rope 30 seconds each, 2 sets
Slideboard side lateral slides 20 seconds each, 2 sets
Bar Skill work:
Barbell Front Squat Shoulder Holds 30 sec each/ 2 sets
Barbell Front Squats: 5 reps
Barbell Shrugs with Heel Raises: 5 reps
Barball RDL’s: 5 reps
Resistance Training: (20-30 minutes)
Pick 3-4 variations of the exercises listed below: (If you use Olympic Lifts, they should
be performed first as they require more nervous system activation, physical skill, and
energy).
Hang Cleans 3-4 sets 5 reps
Barbell Front Squats or Plate Squats or Dumbbell Squats 3-4 sets 8-12 reps
Plate or Dumbbell Lunges (walking or in-place: forward or backstep) 3-4 sets 8-12 reps
RDL (Barbell, Plate, DBs) 3-4 sets 8-12 reps
Bodyweight Pullups or Standing Cable Back Rows or Inverted Barbell pull-ups
Pushups
Red Sox 7 (Dumbbells not higher than 5lbs): Standing Shoulder T’s, Standing Shoulder
Full Can’s, Standing Shoulder Front Raises, Swiss Ball L’s with ER, Swiss Ball
Hitchhikers, Swiss Ball I’s, Standing Against Wall Scapular Protraction and Retractions.
These routines are very basic and are just the starting point to what I put together and use
regularly.