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.