Ben - normal for kids patellar tendons to get a little cranky first couple times progressing through atg knee ability…. Don’t have complaints during but a couple guys cranky during basketball
Ben Patrick, [12/06/2023 23:28]
Casey no, not normal. This would indicate it was overdone. You can start really gradual.
Kids do best with: Sleds, Nordics, Slant squats. The Nordics and slant squats help build the VMOs and hamstrings. Then you can progress to step ups and split squats later on, which are actually more advanced exercises for kids. This is my experience.
Casey kids can usually already slant squat so you can start building those VMOs. People who have lost that ability tend to need split squats to get there.
Casey Cathrall, [12/06/2023 23:29]
Sorry - I said kids - these are 18-22 year olds lol
Ben Patrick, [12/06/2023 23:30]
18-22 year old basketball players usually have knee tendinitis already. Sledding gets a lot of relief…
The key in that age is to get them doing full squats with chains. They can build muscle very easily at that age. Controlled eccentrics. Full squats with chains with controlled eccentrics is the king for basketball… Then you use the other layers to get there.
Sled pump like crazy. If you can get them there, you’re saving them… But you may have to work there gradually. They’re so potent to develop muscle at that age but usually quite stiff already and often with patellar tendonitis already.
So I’d use the layers to help them get into full squats with awesome eccentric control. Those eccentrics through full range are money for that potent strength development age bracket. 18-22 you can get buy-in on sled and Nordics, and eventually as they see the results from the full range of motion they’ll buy-in even further.
The modern 18-22 can’t think for oneself or recognize true data because false data has been stuffed down their throats for the last decade. So your bigger task is the mental side of them WANTING to do each exercise. Explaining the why behind every exercise becomes huge for you. And how to do so in terms that will make sense and resonate with them.
So you have a major task! Tyreek Hill repping Nordics will get buy-in. For me it was all about playing against them. That was everything. I had to beat them on the court to get buy-in. I trained Juco teams and I’d go head to head against them all, putting my neck and reputation on the line. That got me buy-in. Even for the football players I trained, it was my dunks that got buy-in. Then each exercise has to become a GEM!
Don’t teach too many exercises, have a very small toolbox. Build pride in ability. Getting 18-22 year olds fully bought in will make you in the 1% of educators/coaches. It’s a task most strength coaches fail.
Casey embrace the challenge! Create RESULTS that will create buy-in for further students of yours
As shown here you can usually get someone with tendinitis into: Sled, Poliquin Step Up, Full Split Squat, often Full Squat, Knee Flexion, Tib, and Couch Stretch, from the first session. And ankle mobility is automatically worked by: Sled Pushing, Soleus Training, Full Split Squats.
Patrick Step Up relates more to ankles and Poliquin Step Up related more to knee development. Patrick Step Up was LARGELY used because you literally need nothing. If you look closely at the Zero formula it’s not just calisthenics. It’s LITERALLY no equipment. If you have sled, slant, etc., use it! 🔥
I am Patrick and I don’t use Patrick lol. There is no ego in this shit, just desire for results.
Some people want to start super gradually and Patrick version is easier for them to wrap their mind around. It’s just simpler. Slant develops the knee more. 👍 Wedge is my advice for step ups because you have a safer and more natural footing (than full slant) but both can work.