For years, Centers for Athletic Performance (CAP) has been looking for shoulder, hip and core progressions (done in a group setting) that would work for athletes aged 10-14 with no prior training experience. For almost 10 years, we have been creating progressions off of bodyweight squats, step ups and lunge exercises, but we found that many of our younger athletes had positioning and body control issues that delayed their progression through the program.
Lack of shoulder stability and core strength made it hard to get into good athletic positions with medballs and dumbbells, which limited us in our exercise selection. We were desperately searching for something that could lay a foundation in core strength, shoulder stability, postural control, glute and hamstring strength without the use of dumbbells... until we discovered TRX® Suspension Training®.
The TRX makes this all possible, as we have been able to progress (and regress) exercises to add intensity by simply changing their body position. This ability to increase intensity, variety and complexity within a group setting has not only set the athletes up with a stronger foundation, but it has also increased their knowledge of their own body and how to control, balance and stabilize in various positions.
We have selected a few common areas of concern from our youth population, and the table below shows how we have modified some of our standard bodyweight exercises to incorporate the TRX. The table also refers to the progressions and regressions that can be made off of each exercise within a group setting to progress each individual at his own pace...
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Scott Moody founded Centers for Athletic Performance, Inc. (CAP) in 1999. Moody also owns the educational resource site, AthleteFIT.com, and acts as the CEO for the 501c3, not for profit, Soccer FIT Academy.