Programs

Functional Sports Performance Training at Youth Sports Trainer, Des Moines, IA

If you live in the Des Moines metropolitan area e-mail Kristen@youthsportstrainer.com for program times and availability.

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 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.

  • 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.

Functional Performance Training Books

Learn how every child can become a better athlete and decrease the potential for injuries with the science-driven, functional methods in my books.

The Colossal Importance of Free Play

Learn why less free play plus more structured training, a current trend, negatively impacts the long-term development of young athletes.

The Risks of Early Sports Specialization

Learn why early sports specialization equates to overuse injuries, burnout, and a decline in athleticism.

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