Coaching the average MS/HS athlete how to properly squat 10 years ago was a lot easier than it is today. I will also throw skipping, hopping, push ups etc.. into the mix. Its wild how many MS/HS kids have Coordination, mobility restrictions. We live in an era with skill development being shoved into kids faces 24/7 all while BASIC Physical literacy baselines are not being met. Then we ask ourselves why injury rates are going up.

In-Season training is VITAL for HS teams. Even if its just once a week for 30 minutes, exercises can push (slowly) the needle in the right direction. With programs that are on tight schedule splits like this, we typically pick: -1 Power exercise. Usually loaded jumps due to how simple and effective they are. -1 Main upper + 1 accessory. I usually stick with a heavy/low volume press as our main lift and then a pulling/rowing accessory. -1 Main lower + accessory. I defer to heavy/low volume TBDL or a box squat simply because its easy to do/set up and does not leave athletes sore compared to split squats, back squats, rdl, etc... Accessory wise, I love a simple goblet squat, lateral squat or SL RDL (further away from game days). It's not much, but 14-16 weeks of the above is better than 14-16 weeks off!

People are quick to say… “Kids these days….” Without really getting to know kids these days. I know 1 thing for sure… Me and my friends in HS were not working at even a FRACTION of the rate and level as my athletes do. Add in the social media component, pressure of sports these days, and nature of the world, and I would say MOST kids are doing their best and working harder than ever. Just my 2 cents.

Today’s deceleration + acceleration work: Simple curved sprints + turn sprints. Added bonus to add a timing gate to drive intent.

Ladder drills + hurdles alone are not agility drills. If there's nothing to react to, it's just foot/prep work. Important? Yes. But it cannot stop there. Real agility = changing direction in response to something: a tag, a whistle, an opponent. Drill the pattern. Then play!

HS freshman female athlete. 135 for 5/5 for 4 sets. Decent 🤷‍♂️ Great display of strength by this stud!

135 for 3/3 on iso split squat. HS freshman. Decent.

The amount of kids over conditioning through training is enormous. All that extra effort / work takes away from being: -Fresh -Fast -Extra speed work/lifts etc.. -Extra skill work if needed The goal is not zero conditioning, but if you're playing a sport 3+ times a wk, and have been at a high level, in most cases... that bucket is full.

Kids who are naturally athletic/skilled but weak are leaving SO MUCH on the table. These kids “get by” their competition because of their natural athleticism + sport skill but ultimately are not close to their athletic potential. What happens when these kids go on to play in college? They often get humbled. HS athletes NEED the weight room to maximize their athletic potential.

If over 75% of a kids skill development is at a organized practice/games from ages 8-14, the plot has already been lost. Games showcase what you know and can do. They don't necessarily develop them. Practices refine tactics/IQ + some skill work. Training solo + w/ friends on skill work/technique is the key. This part is often lost now with the over abundance of organized skill development.

Standards + action > words.

Most youth kids cannot body weight squat 10 reps with ideal form. Push ups/? It’s even worse. Skipping? Don’t get me started. BASIC physical literacy/proficiency is becoming a rare commodity. Trust me… your 8-12 year old athlete does not need “enter sport” specific program/training.