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  • W2a Jacobotto

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    The document provides guidance for youth athletes on making healthy choices regarding workouts, nutrition, rest, and injury prevention. It recommends bodyweight exercises for ages 5-10, using resistance bands for ages 10-14, and weight lifting for ages 14+. The document emphasizes including lean proteins, fruits, vegetables, whole grains, and healthy fats in the diet. It also stresses balancing workout, practice, and game schedules with rest to avoid overuse injuries.

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    The document provides guidance for youth athletes on making healthy choices regarding workouts, nutrition, rest, and injury prevention. It recommends bodyweight exercises for ages 5-10, using resistance bands for ages 10-14, and weight lifting for ages 14+. The document emphasizes including lean proteins, fruits, vegetables, whole grains, and healthy fats in the diet. It also stresses balancing workout, practice, and game schedules with rest to avoid overuse injuries.

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    © All Rights Reserved
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    44 views11 pages

    W2a Jacobotto

    Uploaded by

    api-520427231
    The document provides guidance for youth athletes on making healthy choices regarding workouts, nutrition, rest, and injury prevention. It recommends bodyweight exercises for ages 5-10, using resistance bands for ages 10-14, and weight lifting for ages 14+. The document emphasizes including lean proteins, fruits, vegetables, whole grains, and healthy fats in the diet. It also stresses balancing workout, practice, and game schedules with rest to avoid overuse injuries.

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    of 11

    JACOB OTTO

    MAKING HEALTHY CHOICES AS A


    YOUTH ATHLETE
    Higher Power Athletics
    Welcome all athletes,
    parents, and coaches!

    INTRODUCTION
    WORKOUTS

    - Ages 5-10
    - Bodyweight
    - Push-ups and sit-ups
    - Ages 10-14
    - Use resistance bands
    - Start in the weight room
    WORKOUTS CONTINUE’D
    -Ages 14+
    - In the weight room and lifting weights
    -8th grade transition
    - High School expectations
    How often should you be
    working out?

    FREQUENCY
    NUTRITION
    -Protien
    - Lean proteins
    -Fruits
    - 2-4 servings a day
    -Vegetables
    - 3-5 servings a day
    -Whole Grains
    - Sweet potatoes, rice, beans, and whole grain cereal
    -Healthy Fats
    - Avocado, nut butter, and seeds
    -Frequency?
    REST AND INJURY PREVENTION
    -Balancing the Daily routine

    -Workout days, practices, and games

    -Is it bad to take days off

    -How to schedule your days


    CLOSING
    THANKS FOR WATCHING
    REFERENCES
    Health, C. (n.d.). Nutrition & Performance for Young Athletes - Children's
    Health. Retrieved June 12, 2020, from https://www.childrens.com/health-
    wellness/what-young-athletes-should-eat-to-perform-their-best

    Fioranelli, D. (2016, June 12). How Old Does Your Child Need to Be to Start
    Working Out? Retrieved June 12, 2020, from https://www.stack.com/a/how-
    old-should-kids-be-to-work-out

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