10 Weeks with the Lumbar Yard Xplosion Softball team!
by Nicole N.
On January 25th, a chilly winter evening in Westport, MA, a group of twelve 14 -15 year old girls walked through the doors of our Westport studio for what would be the first of a 10 week program at Boutique Fitness, led by Kinski and me.
We were bit giddy and even nervous of what to expect. How would this go? Would they like us? But most importantly, how can we keep these young girls engaged for an hour long workout each week.
My goal for the girls of the Lumber Yard Xplosion team, was to help increase their athletic ability and stamina in order to carry over to what they do on the field. I wanted them to generate strength and power but to also have fun while doing it!
Each week the girls were teamed up with a new partner and we put them through a series of strength movements followed by a conditioning circuit. Each class finished with a fun team-building speed drill. I wanted it to be engaging from the very first minute to the last.
We started each class with teaching them about foam rolling followed by dynamic stretches for a warm-up.
Next, we would begin our strength session with some basic movements so that we could focus on what their range of motion was, motor control and ability with bodyweight movements.
We did things like push-ups, squats, planks, cable pulldowns, deadlifts and TRX rowing, just to name a few. Each week challenging them a little with increasing weights or more technical movements.
The strength session was followed up with conditioning, consisting of cable chops, box jumps, battle ropes, dynamax ball throwing, kettlebells, running and so on.
Each class finished with a fun drill that involved the group working as a whole. For example, doing ladder drills for agility and using cones for sprint work.
As the weeks went on, we saw improvements. Form was getting better, endurance was increasing as well as confidence to attempt certain exercises like box jumps, and best of all, it ended in smiles!
I couldn’t have asked for a better experience with these young ladies. Our last class with them was truly bittersweet. We were sad for it to come to an end but excited for what we all had gained through the experience. We had such a blast working with them and would love the opportunity to continue offering this service to local sports teams for teen girls.
If you coach or manage a team or know someone that does and would be interested in this service, please contact us for more information.
774-319-5008 or firstname.lastname@example.org