The proper mechanics of the squat position, and how it applies to young athletes.
Be Intense. Be Ready. Be the Best. B3Athletics
When young athletes begin adding weight training to their programs, they want to build the weight up as fast as possible. But loading a young athlete with lots of weight before he or she learns the proper movement pattern (a.k.a. proper form) is counterproductive, and, frankly, its dangerous. So when it comes to young bodies and the squat exercise, we start with learning how to bend the hips and knees together, and we work on the proper stance. This stance is termed the Athletic Position, and any kid with athletic dreams needs to know it, and be able to do it instinctively. It forms the basis for almost every athletic movement, from tackles to triple-lutzes.
Female Athlete Performing Overhead Squat in proper athletic position.
Start by standing in a basic anatomical position: Feet should be anywhere from hip to shoulder distance apart. Try doing a little jump and notice where your feet land. This is your natural foot position. Your weight should be evenly distributed over your whole foot. Sway your hips a little from side to side and front to back to feel the weight all over your foot.
Using the hamstrings to pull your hips back, begin to squat. Make sure the knees do not pass over your toes. Stop when you are in a quarter-squat position, with your shoulders slightly over the knees.
Your core should be active. Think of it as a big tree trunk of support for everything else you’ll be doing. Your head and neck should be in a neutral, and relatively relaxed position. Your shoulder blades should be pulled down, and relax your arms.
Finally, push your weight down into the ground, while staying in this still and relaxed position. It can help to visualize all your weight pushing down into your feet. You can probably feel that this is a very reactive position.
If you can’t hold this position for 30 seconds, then it must be worked on before your squat can be loaded with weight. Get a handle on the Athletic Position, and watch your performance go through the roof!
December 2009, Mike Thomas, BSc.
Soccer Athletes at Body By Bennet Sport Performance Training Studio