Leg Strengthening Program for 10 year old

[Gedbarchetta 0]

Hello

I just want to hear from anyone that has put some sort of program together to improve their son's

skating.I want to know what off ice training you've done with him or her to improve leg strength.

I have heard that strengthening the legs is crucial in seeing quick improvement in their speed.Lunges,

step-ups,one leg squats are all beneficial along with running.Has anyone put together a program?

I would like to hear some feedback from others who have helped their kids increase speed on the ice.

[chippa13 1844]

As I understand it, kids that age shouldn't do any exercises using anything other than body weight.

[djinferno 2]

As I understand it, kids that age shouldn't do any exercises using anything other than body weight.

exactly, do some sports and keep him off that xbox...

[sickwilly 37]

Is this something your son really wants to do?

[Chadd 916]

As I understand it, kids that age shouldn't do any exercises using anything other than body weight.

Absolutely correct. Even plyometrics are debatable at that age because of the joint impact.

[Maka 0]

The best way to get into hockey and skating shape for a young kid? Play hockey and skate. Don't worry about targeting specific muscle groups until he or she has gotten older and developed more.

[Cove 38]

There is no proof that lifting weights or anything like that actually causes anything negative. In fact, some resistance on the growth plates can make them stronger and almost promote growth. Body weight stuff, if you REALLY want find a trainer wh ocan ensure that he is doing proper form(the best way to make things safe, and effective)

[pantherfan 0]

I'd say the PC answer is probobly the best one to blanket this topic, weight/resistance training at that age is affective when done right but when done wrong can have very negative affects, and you don't wanna be that pushy parent that injured his kid*. There are many other attributes he could work on at 10 that would make better progress to his skating that I would look at before this.

*Not labeling you a pushy parent at all, I know of many kids that age that ask for help from coaches/parents because they think they need to pack on the muscle.

[Gedbarchetta 0]

No i'm not a pushy parent but he does tell me that he wants to skate faster and has ran a 5km mini

marathon this summer and enjoyed it.He is a tad on the smaller side for his age and has been an average skater all through hockey and he is the one that mentions he wants to skate faster.We have

attended hockey schools that have featured dry land training as well,i basically wanted to hear about

specific drills for leg strength and no i'm not talking about weight training.

[sickwilly 37]

Glad to hear that he's interested and that you're supporting his interest. Good luck to you guys!

Has he been to any camps or programs that are specific to power skating? Something like that might help him get the most of the strength that he does have and to skate more powerfully/smoothly.

[Gedbarchetta 0]

Yes the hockey school this summer is strickly power skating.He enjoyed it but now wants to build some

leg strength.

[usahockey22 0]

Forget strength training for a 10-year old. Send him to powerskating clinics where he can work on his technique, and lots of public skates and other practice.

[junior 1]

Forget strength training for a 10-year old. Send him to powerskating clinics where he can work on his technique, and lots of public skates and other practice.

I really agree. Strength will come while he plays and practices. I wouldn't do anything more than plyometrics with him until age 16. Weights can be hard on underdeveloped joints and mucsles. By 16, his body should have done most of its growth and development. Weight training then can be safely effective.

[ktang 34]

I think most of a player's speed comes from technique, anyways, and the explosive element isn't needed until the kids weigh more.

Bodyweight exercises should be enough to give enough strength for proper technique (e.g. wall sits).

[starsfan71 9]

Technique Technique Technique if your son wants to get faster he needs to perfect the art of skating. A drill i use to increase quickness on dry land is setting up 3-10 cones(3 to start 10 after you have been doing it for a few YEARS) cones on the far end of my drive and running and grabbing one running back to the start and then putting it on the ground then running back to the. cones grabbing one and put it on top of the other cone. repeat.

[BLKHKhockey 0]

Get him a Power Skater in you're willing to spend the cash. http://www.powerskater.com/ I have one and it will nearly perfect your stride within a week. I go for about 20 min while squating down most of the time, only standing up for a few second break. You can put low resistance bands on if you're worried about his joints.

[biff44 0]

This is like deja vu all over again.

Yes, serious weightlifting with a 10 year old might permanently end his career. Especially if he is doing this on his own in your basement! You can chew up his knee cartilage, or screw up his bone growth plates, so his hobles around like an old man for the rest of his skating career.

But, Yes, professionally supervised strength and or quickness training can be beneficial. There are plenty of body-weight only exercises that are relatively safe.

[Gedbarchetta 0]

thanks for all your input

[sitzlejd 0]

Isn't somebody gonna post that video of the tiny foreign kid who's super jacked and smoking cigs?

I'm at work or I'd be all over it.

[SB39 2]

If he's motivated, get him running sprints or hills. Get him running track, 400m or less for pure speed and some endurance. If he really wants to get in the gym, get him deadlifting, but make sure he gets some supervision to get him doing it right and progressing smoothly. He won't start putting on much muscle for a couple years, so go for pure speed and maybe get him cutting fat and getting shredded. Make sure he eats a pretty solid diet, and don't let anyone take the fun out of the game by getting too hardcore competitive too quickly.

[starsfan71 9]

Do NOT let him do deadlifts even supervised.

[usahockey22 0]

Yea, there seems to be some seriously bad advice going around in this thread. 10 year olds should not be engaging in any type of heavy weightlifting for training.

[shooter27 116]

Like most have said, absolutely nothing other than body weight exercises. The most effective thing would be body-weight squats. I remember reading a while back that Jagr used to do something like 300-500 body weight squats a day starting around that age. Most kids can knock that out in 10-15 minutes, 20 max, so it doesn't take too much time and hurt his motivation. Body weight squats, done with correct form, will improve his leg strength without putting him in any danger. The next best alternative would be sprints, but I would think kids that age would have a hard time concentrating on working out long enough for a full sprint workout (40+ minutes) to have much of an effect.

[Aussie Joe 0]

I don't know what it's like the in US/Ca. but here if anyone admits to training or buying Gym Equipment for someone under the age of 16 the retailer is to refuse sale of the product to that person and report the person (if possible) to the relevant authorities. I only ever refused a person once whilst selling gym equip. They had a 9 year old son who was a Gymnast and his coach told the parents to buy a bench press!

As part of the IIHF coaches course, there was a local based supplement that we (as coaches) cannot allow anyone below the age of 18 to perform any weight based tasks (unless using their own weight or stick). Some coaches here has been in trouble even just for encouraging kids to do weight training in their spare time.

I'd say in terms of exercises, just get your young lad to play soccer, ride a bike, play street hockey. Basically whatever allows him to garner fitness, increase balance, co-ordination and most of all.... HAVE FUN!

Great to see he is motivated as well.

[IniNew 53]

I don't know what it's like the in US/Ca. but here if anyone admits to training or buying Gym Equipment for someone under the age of 16 the retailer is to refuse sale of the product to that person and report the person (if possible) to the relevant authorities. I only ever refused a person once whilst selling gym equip. They had a 9 year old son who was a Gymnast and his coach told the parents to buy a bench press!

As part of the IIHF coaches course, there was a local based supplement that we (as coaches) cannot allow anyone below the age of 18 to perform any weight based tasks (unless using their own weight or stick). Some coaches here has been in trouble even just for encouraging kids to do weight training in their spare time.

I'd say in terms of exercises, just get your young lad to play soccer, ride a bike, play street hockey. Basically whatever allows him to garner fitness, increase balance, co-ordination and most of all.... HAVE FUN!

Great to see he is motivated as well.

I can honestly say it's a bit different, at least here in Texas. We were hitting the weights twice a week in 7th grade during football, and in the off season it was even more.

Athletics in the morning - Weights/Agility

Football in the afternoons.

Pushing 95+ degrees on any given day + full set of pads = hell.

But it's Texas. Football is religion.