Sports Performance Training for Youth Athletes

New-School Sports Performance

Education, Experience, Innovation

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Sports Performance Training

If you Live in the Des Moines Metropolitan Area Please Email Kristen@YouthSportsTrainer.com for Program Times and Availability.

3rd - 6th vertical

3rd - 6th Grade

Around ages 8 to 11 is an ideal time to focus on general athleticism— strength, speed, agility, coordination, and balance. Sports performance programming for this age group strongly emphasizes spontaneous and child-driven movement with obstacle courses, and speed and agility games. Functional movement, balance, and coordination are further developed through the instruction of foundational movements that set the stage for advanced strength and skill development. Learning bodyweight exercises like squats, forms of lunges, hip hinges, planks, single-leg balance exercises, even light dumbbell, band, and medicine ball exercises develop efficient neuromuscular recruitment patterns. Eventually, as the focus shifts to specific strength and skill development, the transition will be fast and easy.

7TH - 12TH

7th - 12th Grade

During puberty kids get stronger, faster, and develop more coordination. Functional strength becomes essential for both success and injury prevention in competitive sports. Sports performance programming for this age group builds on foundational movements and neuromuscular patterns developed in the prior phase; however regardless of age, beginners will be taught basic movement mechanics before moving on. Strength and power will be improved both bilaterally and unilaterally with functional equipment like dumbbells, kettlebells, medicine balls, barbells, TRX suspension trainers, stability balls, bands, and more! Strength and power training alone will improve speed, agility, and vertical by increasing the amount of force produced with ground contact. In addition, athletes in this age group will learn the mechanics of sprinting, jumping, landing, and lateral movement. Neuromuscular patterns for speed and agility will be further improved with spontaneous drills and games that require athletes to stop, start, run, and jump.

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College and Beyond

College, professional, and adult amateur athlete programs will be individualized based on level of play, prior experience, individual goals, and specific areas that need most improvement. Programming will work with and around team strength and conditioning programs that may already be in place.  Strength, power, speed, agility, and mobility will be improved through similar methods described in the prior phase, while applying advanced periodized sport-specific training and testing.

Nutrition and Lifestyle Consulting

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Nutrition and Lifestyle Consulting

For adults, and kids ages 11 and up.

Nutrition and lifestyle habits contribute to health, energy, and focus; And play an important role in both performance and injury prevention in sports.

Functional Training for Adults

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Functional Strength Training

For men and women of all ages

Check Out Some of My Training Resources!

Best and Worst Core Exercises for Athletes

As far back as the early 1990s, strength coaches began replacing old-school exercises like sit-ups and crunches—which flex the spine—with safer, more functional exercises which stabilize the spine. A well-trained core is the foundation for balance, strength, speed, agility, power, and almost every other athletic component in sports. Find out the best core exercises for athletes.

Best and Worst Lower Body Strength Exercises for Athletes

For athletic performance and injury prevention, lower body power and strength are key. A functionally strong lower body increases the amount of ground force an athlete can produce, thereby improving speed, agility, vertical, and many other aspects of sports performance. A strong lower body also improves an athlete’s ability to compete and avoid injury against contact.

Best and Worst Upper Body Strength Exercises for Athletes

Many of the exercises frequently recommended by fitness trainers and bodybuilders can inhibit athletic performance. Some of these common exercises also pose risks to shoulder and back health. Find out what upper body exercises are both functional for athletes and safe.

Learn Exercises to Improve Performance and Prevent Injury!

Warm-Up and Mobility Routine (B)

By Kristen Gostomski | April 24, 2020

Single Dumbbell Floor Press with Core Bracing (B,I,A)

By Kristen Gostomski | April 20, 2020

Half-Kneeling Bottoms-Up Kettlebell Press (I)

By Kristen Gostomski | April 14, 2020

Landmine Press (I)

By Kristen Gostomski | April 14, 2020

Dumbbell (DB) 1 Arm Row (A)

By Kristen Gostomski | April 14, 2020

TRX Inverted Pull Up (B)

By Kristen Gostomski | April 14, 2020

Inverted Pull Up (I, A)

By Kristen Gostomski | April 14, 2020

Half-Kneeling Cable or Band Pulldown (B)

By Kristen Gostomski | April 14, 2020

Front Plank (B, I)

By Kristen Gostomski | April 14, 2020

Bridge (B, I, A)

By Kristen Gostomski | April 14, 2020

Pull Up (I, A)

By Kristen Gostomski | April 14, 2020

Rear Leg Elevated Split Squat (A)

By Kristen Gostomski | April 13, 2020

Reverse Lunge (I)

By Kristen Gostomski | April 11, 2020

Hip Hinge and Single-Leg Hip Hinge (B)

By Kristen Gostomski | April 11, 2020

Low Step-Up (B)

By Kristen Gostomski | April 11, 2020

Cable or Band Push Press (B)

By Kristen Gostomski | April 1, 2020

Super Hero and Half Airplane (B)

By Kristen Gostomski | April 14, 2019

Supine Core Bracing (B)

By Kristen Gostomski | October 13, 2018

Side Plank (B, I)

By Kristen Gostomski | October 9, 2018

Goblet Squat (B)

By Kristen Gostomski | October 7, 2018

Push Up (B, I, A)

By Kristen Gostomski | October 6, 2018

Standing Partner Core Bracing (B)

By Kristen Gostomski | October 5, 2018

Cable or Band Chest Press (B)

By Kristen Gostomski | May 23, 2018

Cable or Band Row (B)

By Kristen Gostomski | May 13, 2018

Hip Thrust (B, I)

By Kristen Gostomski | April 13, 2018

Romanian Deadlift (RDL) and Single-Leg RDL (I)

By Kristen Gostomski | April 11, 2018

High Step-Up (A)

By Kristen Gostomski | April 11, 2018

Standing Cable or Band Core Bracing (B)

By Kristen Gostomski | April 7, 2018

Single-Leg Bottoms-Up Kettlebell Exchange (I)

By Kristen Gostomski | April 7, 2018

Bottoms-Up Kettlebell Carry (B)

By Kristen Gostomski | April 7, 2018

Stir the Pot (A)

By Kristen Gostomski | April 7, 2018

Stability Ball Wrestling (I)

By Kristen Gostomski | April 7, 2018

Pallof Press (I)

By Kristen Gostomski | April 7, 2018

Dead Bug (I,A)

By Kristen Gostomski | April 5, 2018

Alternating Dumbbell (DB) Bench Press (B)

By Kristen Gostomski | March 8, 2018

Stability Ball Leg Curl (A)

By Kristen Gostomski | April 13, 2017