The Importance of Developing Balance in Kids

Balance is probably the most important physical attribute that needs to be developed in kids. Balance is so important because it’s the foundation of future athletic development. Every athletic movement requires balance. Running, skipping, jumping, throwing, cutting, sprinting, shuffling, and all other athletic movements require a tremendous amount of balance. Even exercises that enhance athleticism like split squats and single-leg dead lifts require a tremendous amount of balance. As children get older, faster, and stronger, their balance demands will increase exponentially. Without developing a solid base as a child, athletes will be left behind on the field of play and struggle to reach their athletic potential.

Even if athletics aren’t your thing, balance is a key factor to living an active and healthy life. Deliberate balance training reduces the risk falling and sustaining an injury. One of the first things adults lose as they age is the ability to balance. Years of developing a solid foundation will lead to a slower decline and will set children up to live happy, healthy, and active lives.

The beauty of balance is it can be (and should be) developed both deliberately and passively. Kids can deliberately train their balance through systematically designed programs and exercises. In our Little Athlete Academy, balance is at the forefront of everything we program. We start every training session with deliberate balance development and get kids moving in ways that greatly develops their balance. Kids can also develop their balance passively through play. Trying a new sport, playing games outside, or taking on a new active hobby will all passively develop balance in kids.

If you are interested in setting your child up to develop their balance, maximize their athletic potential, and live a happy, healthy, and active life, explore our Little Athlete Academy. It may be the best decision you ever make for them.

Three New, Fun, and Overlooked Activities Your Kids Will LOVE this Winter (And you will too!)

With the new year behind us and winter in full-swing, if you’re like most parents, you may be struggling to find new, fun, and engaging activities for your kids this winter. Snow brings sledding, snow-angels, forts, snow-men, and skiing/tubing/snowboarding if those are your things. Winter, however, also limits many common outdoor activities that kids enjoy, and not only is snow required to take advantage of those aforementioned activities (and if you live in New England, sadly, we hardly get snow anymore), they also get old and stale fast, with kids foregoing them in favor of more stimulating screen-time. With that in mind, I wanted to share 3 New, Fun, and Overlooked activities that your kids will LOVE, and you will too because it gets them moving, laughing, and having the time of their life. Fun Fact: if you choose to participate, they will love these activities even more because they secretly yearn for you to participate with them.

1.       Laser Tag. Cheap, easy, and unbelievably fun. Laser tag is SO MUCH FUN. I had the chance to play this summer for the first time in my life, and couldn’t believe how much fun I had. I played three fifteen-minute games, and each game felt like it was 90 seconds. Beyond that, it’s also one heck of a workout. Forty-five minutes of constant moving, cutting, crouching, and reacting to other players will leave you sweaty, smiling, and sore. Jump in with your kids for a great workout, a fun time, and a happy child.

2.       Indoor Rock Climbing. Another activity I just recently took up, rock climbing is one of the three best activities (outside of our Little Athlete Academy) that kids can participate in to maximize their underlying physical literacy and coordination. The body movements used while climbing (hanging, pulling, pushing), are some of the fundamental components of our Little Athlete Academy programming. Beyond the physical advantages rock climbing provides, it also builds fearless and resilient kids, teaching them how to persevere through failure and experience genuine gratification when they do succeed.

3.       Ice Skating. Grab the skates, head to the local rink, and go for a twirl on the ice. Not only does ice skating challenge kids’ balance, coordination, and stamina, it also opens the door to winter sports like hockey or figure skating. New to skating? No problem. Most rinks will have tools to make it easier to balance while learning that can slowly be taken away as your/your kid’s balance improves (kind of like training wheels on a bike!).

There you have it, 3 new, fun, and overlooked activities that your kids will LOVE this winter that gets them out of the house, away from the screens, and moving in a way that develops their physical literacy.

Interested in maximizing their athletic development this winter? Check out the following link to learn more about our Little Athlete Academy and set them up for future athletic success: Little Athlete Academy

Your Fall Season’s Over…So Now What?

As the weather gets colder and fall seasons come to a close, I want to take a few minutes to discuss some viable next-steps for the winter depending on your age, goals, and ability level, to improve at your craft and come back next fall ready to take the world by storm.

First, let me make something extremely clear. I am adamantly against early specialization. For those that don’t know, early specialization is exactly what it sounds like, specializing in one sport at an early age/early in athlete’s development. Early specialization has become a huge problem in this country for many reasons, and is far too expansive a topic to dive into in this blog, but be on the lookout for deceptive coaches pushing athletes to specialize early for their own financial gain. Without going too deep, early specialization leads to overuse injuries, a lack of physical literacy, coordination, and movement development in children, and early burnout.

With that in mind, it’s hard to pinpoint an exact age or ability that children should begin to specialize in one sport, because in an ideal world, they never would. Playing multiple sports allows them to develop their athleticism safely, utilize different muscles/movement patterns, and be introduced to a plethora of different stimuli that force them to solve new problems. Not the mention they will develop great social and character skills by playing multiple sports.

With all that being said, in today’s cut-throat sporting landscape, it’s hard to feel like you child isn’t falling behind if they aren’t investing copious amounts of time/energy to their sport, and it sort of makes sense. At the end of the day, consistent effort will most likely breed success, so the more consistently an athlete invests effort into their sport, the more they will develop. While this principle bears out, an athlete must train smartly to ensure that he/she is developing appropriately and avoiding the common errors of early specialization and winter training.

So, with that context established, let me give you some viable options for this winter to continue to develop without worrying about putting your child at risk or in harms way.

1. If your child is younger than 14 years old, get them in some sort of movement-based program, martial arts, or gymnastic-type training to compliment their primary sport. The components of these kinds of activities will build the fundamental movement skills and coordination athletes need to have success in their sporting endeavors, while doing so in a fun, exciting, and safe environment. Putting your child in a program like this is far and away the best thing you can do as a parent for their long-term athletic development.

2. If your child is 14 or older, get them in some sort of formal strength and conditioning/athletic development program. Do NOT allow them to join the gym on their own, where they will develop bad habits, put themselves at risk to be injured, and most likely set back their athletic development, making them worse at their primary sport. At this age, training harder is not always the best option because athletes typically don’t know what they are doing. Training with smart coaches who will keep them safe, teach them lifting principles, and get them comfortable in the weight room, is a much better option.

3. Look for a 1-2 day/week sport-specific program. Here’s where the magic of balance truly happens. Once your child is playing a different sport/enrolled in some sort of movement/athletic development program, find a program where they can work with a coach 1-2 days/week for sport-specific development. I would steer clear of anything more than 2 days/week, and 1 day/week truly is the sweet spot. It’s the spot where athletes can continue to invest effort and improve in their primary sport, without being subjected to the risks of early specialization.

There you have it. Hopefully you now have a clear picture of what to look for this winter, and what to steer clear of, if you hope to continue your child’s development in their primary sport. As a conclusion, I want to give you as a parent a quick checklist to follow to simplify this process:

1. Enroll child in secondary sport.

2. Depending on age, enroll child in some sort of movement development/athletic development program with a coach who will keep them safe and develop them properly.

3. Enroll child in 1-2 day/week sport-specific development program.

If you want to inquire about working with us for any of these services, please do so HERE.

Thanks for reading, we hope to work with you soon to safely develop your child and allow them to reach their athletic potential and dominate their sporting endeavors.

Until next time,

-JL

More on Transferability: The How of Coaching

In a previous post, I explained the concept of transferability and why it’s important in sport. In today’s post, I want to continue that conversation, and explore how this applies to the how of coaching.

First, a little background. Historically, coaching has been set in one of two realms, Exercise Science/Kinesiology, or Physical Education. Due to the education models of these programs, and the type of people they attract, coaches who have an exercise science/kinesiology background are typically very analytically thinking, and often spend their time focusing on WHAT to coach. On the flip side, coaches who come from the physical education model are very adept at teaching their athletes, because that’s what they learned how to do in school. These coaches tend to be very good at HOW they coach. A coach can be good, frankly, very good, by being extremely proficient in one of these two areas, however, a great coach must excel in both. In that previous post, I focused on and challenged coaches to analyze what they are programming for their athletes, and how it translates to the field. In this post, I’d like to shift that focus, and analyze how coaches can teach in a way that also translates to the field.

As a quick reminder, transferability is how well skills transfer across different aspects of life. In sport, this means how well training transfers to the game. What a coach programs is extremely important to whether or not training will transfer to the game, but how that coach delivers the session is just as important as what they are doing. As coaches, we can’t play for our players. It blows me away when I see coaches trying to play from the sidelines, as if their constant yelling positively impacts their players. I’m a big fan of stealing from people who are smarter than me, and pretty much every coach I’ve ever been around who I want to steal from, takes a back seat on gameday and lets their players play. Instead, these coaches teach and coach in a way that develops effective decision makers, so that when gameday comes, the players are not reliant on the coach and can make those decisions for themselves.

The art to effective coaching is teaching in a way that allows for players to come to solutions on their own; to take ownership in the learning process and make decisions for themselves. As such, if coaches want their teaching to translate, they must be creative enough and disciplined enough to allow their players to discover the solutions on their own. Their job becomes creating problems that athletes will see in a game, and then allowing them to solve it on their own, so that the concept "clicks” for the athlete. How that happens may be different for each athlete, and part of that art is figuring that out, but I guarantee that coaches will not have much success on gameday if they are constantly telling their players exactly what they want and exactly what to do. Sure, in the short term, in that moment, the players will get it and practice may look better, but in the long term, they will not retain that information and it will not transfer to the game because they are relying on the coach to tell them exactly what to do.

So what should we do? We should teach in a way that transfers to the game. We should guide athletes rather than telling them what to do by creating problems that athletes will see in a game, and allowing them to solve it themselves so that they take ownership over their learning process. We should put constraints on games so that the only way for athletes to have success is to do what we want them to do, nudging them in that direction by what the game is demanding. And lastly, we should allow them to PLAY. Play at practice. Play in the games. Allow athletes the freedom to make mistakes so that they can discover the appropriate solutions for themselves, and support them while they do. All this means that practices may look ugly and chaotic. This is OK because it means we are creating an environment that replicates the ugly and chaotic game. If we create super neat and clean practices, where we tell athletes exactly what we want them to do, and don’t allow them to make mistakes, then we will have a team full of players who have no idea how to solve the problems for themselves when chaos breaks loose on gameday.

Transferability, or how training transfers to the game, should be a core component of coach’s philosophy, and a skill they should be masters of. When I spend time around smarter coaches, I see the power of it first-hand, to the point where I think it’s one of maybe three or four things that actually matter in coaching.

If you have any questions about transferability, or want to learn more, please contact me.

Until next time,

-Jer

The Importance of Unilateral Load

In a previous post, I highlighted some of the benefits of a high-quality strength and conditioning program for soccer players. In this one, I’d like to explain one of the core principles of my training approach/philosophy: Pushing Unilateral Load.

Soccer players tend to be averse to loading heavy. This stereotype stems from the professional level, where the focus is on fitness, and the fear of loading is widespread. These players (and coaches) have a lack of understanding of what load is and worry that loading heavy will make them slower and lead to injury. They perceive load as lifting as much weight as possible in the “big three” lifts (barbell squatting, deadlifting, and bench pressing), and I would agree. Lifting like a power-lifter will likely diminish their performance and lead to injury, as they are not replicating the demands of their sport. We have thankfully evolved from the early-ages of strength and conditioning, and when I say “pushing unilateral load,” I mean something entirely different than what they think.

I want my players to lift in a way that replicates the demands of the sport, thereby leading to an increase in transferability, and actually impacting and improving their performance on the field. Soccer players (and all athletes with the exception of rowers), “play” on one leg. Running, jumping, cutting, passing, shooting, etc., all occur on one leg and under intense force. Therefore, in order to reduce the rate of injury and improve performance on the field, we should safely and progressively replicate this off the field. The best way to accomplish this is through sprinting (which also occurs on one leg), and pushing unilateral load.

With this in mind, I shifted my programming, eliminating most bilateral lower lifts, and making unilateral lifts primary exercises rather than accessory exercises. This change has made a tremendous impact on the health and performance of the athletes I serve, and has become a staple of my programming approach/philosophy. My athletes get all the benefits of lifting heavy, without the wear and tear, risk, and other drawbacks of bilateral lifting.

Interested in experiencing this for yourself? Try replacing your lower bilateral primary lift with a unilateral equivalent for a month, and I guarantee you will feel an immediate difference and reap the benefits it provides. Better yet, schedule a meeting with us and start training in a way that will actually make a difference to your performance on the field.

Until next time,

-Jer