Expert: Bob Anagnostou - 5/25/2007

Question
i want to improve my sons quickness. He is 9 and already over 5 feet tall. He is a great hustler but lacks quickness.Can i have him do drills using 1 pound ankle weights. About 10 to 15  minutes a day every other day?

Answer
Well,
Firstly, before getting him into training with the ankle weights, have him wear them while walking around the house to get used to them. It would be good to start with sprints and backward sprints with the weights.

However, the best at this age would be some plyometric workouts. They work explosiveness, strength and speed like no other type of exercise. However, at this age we will get started with the more "soft" stuff, because they may be really great but they might cause knee ar angle injury so early(at 9).

Now before working the program you must know:

Some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.

Footwear - must have adequate cushioning and be well fitting.

You should be well rested and free of injury in any of the limbs to be exercised.

Except for ankle weights you can also use resistance bands for extra difficulty level, but it's not as safe.

For extra safety, use knee supports to stabilize the knee.

Now on to the real stuff.

b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 150 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (3 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 10 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (4 sets x 20 reps)

Exercise a, f, and g of my complete vertical jump program are exculded for your son's safety.

Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave him behind. If he feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)