Yoga for Youth Athletes

Photo: Tim Thomas of the Boston Bruins
http://news.menshealth.com/ 

Have you ever taught Yoga to high school athletes?

I saw this question last week on a Linked In message board:

I have a teaching opportunity in a few weeks to work with a high school's varsity baseball/ football teams. There will be 30 boys who have never done yoga. Unfortunately, I'll be teaching them on the football field without mats. Have you ever taught a group like this before? Do you have any advice?

~Erin H. 



I really enjoy working with youth athletes, as much as I enjoy working with children with physical and cognitive learning challenges. I find that many teens are very curious about yoga -especially relaxation & stress management-and will ask some really good questions once they feel comfortable with you. 

I have put together a packet of all the professional and Olympic athletes who use yoga as a part of their regular training (You can find more lists and articles online.) I use this to start a conversation about how yoga can be a great complimentary discipline, what they would like to learn and how they would like to improve in their sport as well as individually.  

First, I start with the body: basic skeletal and muscular anatomy. They have to understand how they are built, where their movements come from and how to project and conserve their energy in a balanced & effective manner. I use simple, anatomy & "sport-related" language and focus on both conditioning the large muscle groups they use in their sport as well as strengthening those underused muscles. (The "Anatomy Coloring Book" is an excellent resource for this, and a good place to start. I photocopy the pages and have them color them in their free time.Its an easy way to learn the basics of anatomy.Many times I am asked for "extra" copies so they can color them in again.) 

I remind them often that the skeletal system is for support and the muscular system is for movement. I encourage them to move deliberately and in a controlled manner, holding postures for several slow breaths and relaxing for several breaths before the next posture. This is not just in yoga, but in all they do: walking up steps, opening lockers, getting a drink from the fountain, brushing teeth, etc. I show them how to find counter-movements for stretching larger muscles as well as the "hidden" muscles closer to the skeleton.

I target balancing postures that will help them improve their focus as well as build core awareness & strength and incorporate popular music (that they like) to do some active "Power" sets, after they warm up-about midway through the class. 

As they start to understand and become more aware of how they move, we work on how they would like to move: emphasizing coordination of breath with the movement they are doing will help them become more fluid, purposeful and helps reduce/prevent injuries. They quickly learn that this new awareness also reduces stress and improves their concentration. 

Partner postures help with awareness of where other teammates and opponents are & the "teamwork" part of sports. 

When planning a class, I select & relate each of the postures & sets to the sport and teach them the anatomy of the specific movements and how postures and breathing will help them with range of motion, speed and agility. 

Just as in a non-athlete yoga class, we finish up with relaxation. I take them through a semi-guided imagery of tuning in to their bodies, and then through their next game, and have them "play the tape" slowly in their mind's eye, so it reflects the outcome they would like to see. 

In addition,  they learn a technique to release that outcome so they don't become overly attached to it. (I use an imagery of "Cutting Ribbons" to help them detach from a specific outcome and just focus on playing their best and being the best sportsman/woman they can.) 

This age group likes to be approached as adults-so I give them something to think about too-a character building activity-random act of kindness, etc. each week in addition to a conditioning and restorative set.

Don't be afraid to have fun with them! A sport or yoga-themed movement game (Yoga Twister) once and a while will break it up a bit and keep it interesting. 

As far as the mats, it may be more of a challenge conducting a class outside on the grass, but as long as its not wet/muddy/cold it should be okay. Maybe the coach is unclear on your objectives, so be sure to put everything on paper to avoid misunderstandings. You could also suggest the team members supply their own mat if it becomes a problem. (The mats do get a little ragged from outdoor use though. Be sure to let them know that!)

Is there an alternate place to do the class in the event of bad weather? (Gymnasium or Library?) Alternating locations is also a good way to train the body (and mind) to be adaptable to a variety of situations and environments, further supporting "flexibility".

Good Luck! 

~Barbara




Further Reading:


Why Every Athlete Should Do Yoga

Yoga for Hockey Players

Modern Athletes Realizing Yoga's Benefits

Dance-Cheer-Yoga! 

Kareem Abdul Jabbar Fit After 50: Staying Flexible with Yoga



Contact: barbara@bodylogique.com 

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