5 day Youth workout routine?

[kellic]

Hi All! New to group, sorry if this has already been asked. I’ve got a 9 and 12 year old that are wanting to get stronger for travel baseball over the summer. I’m looking for a exercise program they can do together five days Monday through Friday. The main three goals will be to increase their pitching velocity, bat speed, and 60 foot sprint time, but would like them to see results across all aspects of athletics in general. Does anyone have a five day routine already in use, or suggestions on how to create a program? I think it will be best for a five day routine so they can do it in 20min each day and make it part of their every day routine. I e got small weights and Kettle bells, resistance cord and bands, pull up bar, and medicine balls. Any suggestions is very much appreciated.

Here’s an example of what I created for one of the days.
Lower body day

Ran around the property

180 degree line jumps. 3 sets of 1min

Right/left leg Balance and jump explode. 3 sets of 1min each leg

Squats with 10lbs. 3 sets 20

Alternating forward lunges 3sets of 20 holding 10lbs total.

Alternating Side lunges. 3 sets of 20 holding 10lb kettle bell

Calf raises on bricks 3 sets of 10

Scissor kicks laying on back 3 sets of 20

Side leg raises 3 sets of 10 on each side.

60 foot sprints 3 sets of 3 laps

 

[denker]

@kellic For your children's exercise program, it's important to focus on age-appropriate exercises that promote overall strength, power, speed, and agility. Here's a suggested five-day routine that your 9 and 12-year-olds can do together. Remember to prioritize safety, proper form, and adequate rest between exercises.

Day 1: Lower Body Strength and Power

1. Bodyweight Squats: 3 sets of 12-15 reps
2. Lunges: 3 sets of 10 reps per leg
3. Kettlebell Swings: 3 sets of 10-12 reps
4. Vertical Jumps: 3 sets of 8-10 reps
5. Medicine Ball Slams: 3 sets of 10 reps

Day 2: Upper Body and Core Strength

1. Push-ups: 3 sets of 10-12 reps
2. Resistance Band Rows: 3 sets of 10-12 reps
3. Plank: Hold for 30-45 seconds, repeat 3 times
4. Medicine Ball Chest Pass: 3 sets of 10 reps
5. Medicine Ball Russian Twists: 3 sets of 10 reps per side

Day 3: Agility and Speed

1. Cone Drills: Set up cones in a zigzag pattern and have the kids sprint through them, focusing on quick changes of direction. Repeat for 3-4 sets.
2. Shuttle Runs: Set two markers 10 yards apart and have the kids sprint back and forth as quickly as possible. Repeat for 5-6 sets.
3. Ladder Drills: Use an agility ladder or create one using tape on the ground. Perform various ladder drills focusing on quick footwork and coordination. Repeat for 3-4 sets.
4. Hill Sprints: Find a nearby hill or slope and have the kids sprint uphill for 20-30 seconds, then walk or jog back down for recovery. Repeat for 5-6 sets.

Day 4: Core and Stability

1. Plank Shoulder Taps: 3 sets of 10-12 reps per side
2. Supermans: 3 sets of 10-12 reps
3. Russian Twists with Resistance Band: 3 sets of 10-12 reps per side
4. Single-Leg Balance: Hold each leg for 30-45 seconds, repeat 3 times
5. Medicine Ball Woodchoppers: 3 sets of 10-12 reps per side

Day 5: Full-Body Strength and Conditioning

1. Resistance Band Squat to Overhead Press: 3 sets of 10-12 reps
2. Kettlebell Goblet Squats: 3 sets of 10-12 reps
3. Push-ups with Resistance Bands: 3 sets of 10-12 reps
4. Medicine Ball Rotational Throws: 3 sets of 10 reps per side
5. Burpees: 3 sets of 8-10 reps

Note: Ensure proper warm-up and cool-down exercises are performed before and after each workout session. Encourage your children to focus on proper form, have fun, and listen to their bodies. It's important to gradually increase the intensity and weight as they progress. If any exercises are too challenging, modify them to suit their current abilities.

It's also worth mentioning that while strength and conditioning exercises can improve athletic performance, specific skills like pitching and batting require practice and technique training. Consider incorporating regular baseball-specific drills and practice sessions to complement the exercise program.

Always prioritize safety and consider consulting with a qualified strength and conditioning specialist or coach for further guidance.