
Yoga for Elevating Athletic Performance for Over-Sported Children
1. Program Overview
-
- Purpose: To support young athletes in finding balance amidst intense training schedules, downregulating nervous system tension, and improving flexibility and strength.
- Focus: Emphasize restorative practices that complement high-intensity sports training, fostering holistic wellness.
2. Benefits for Young Athletes
-
- Reduce Muscle Tension: Techniques to relax overly tight muscles and relieve stress.
- Enhance Recovery: Promote faster recovery through deep stretching and breathwork.
- Build Functional Strength: Target specific areas that need support (core, stabilizing muscles).
- Improve Focus and Mindfulness: Teach mental tools for improved performance and concentration.
3. Key Program Components
-
- Downregulation Techniques:
○ Guided breathing exercises to activate the parasympathetic nervous system.
○ Gentle, restorative postures to lower physical and mental tension. - Strength-Building Poses:
○ Yoga asanas focusing on core strength, hip stability, and balance to enhance athletic endurance and prevent injuries. - Flexibility and Range of Motion:
○ Stretching routines to improve flexibility in the shoulders, hips, and legs, countering tightness from repetitive sports movements. - Mind-Body Connection Training:
○ Exercises to cultivate awareness, patience, and mental resilience under pressure.
- Downregulation Techniques:
4. Class Structure and Duration
-
- Class Length: 30-45 minutes, designed for weekly sessions.
- Group Size: Small group for individual attention and alignment corrections.
- Age Range: 8-16 years, adaptable for different athletic backgrounds.
5. Outcome Goals for Participants
-
- Reduced injury risk from repetitive sports strain.
- Improved strength in critical, supportive muscle groups.
- Enhanced mental resilience and focus for sports performance.
- Better recovery and reduced muscle tension post-competition.