Youth conditioning on an Obstacle Course

On the Railyard we develop global movement patterns, not parts. Movement on the Railyard replicates the wide array of natural movements caused by our environment are all brought to being through patterns, not by parts. The parts of the body and the structure of the body submit themselves to the will of the pattern. Patterns that exploit opportunities to deal with force result in stronger parts. Patterns that rely on quick reaction time create parts that respond in an instant. Patterns that create flexibility yield parts that are extensible. In all of the situations that are real in life, we develop better patterns, and the parts respond. The essence of ‘functional exercise’ is that the exercise carries over into numerous activities—activities that create fundamental foundations, which support more specific skills.

Consider the following perceptual skills that help make up our ability to move and learn effectively:
Body Awareness: Understanding the parts of the body and various ways they can move.
Directional Awareness: The ability to understand the directions of the body (right, left, up, down, etc.) and to be able to move in all planes of motion.
Spatial Awareness: A concept of how much space the body occupies in relation to the surrounding environment.
Temporal Awareness: The sense of timing, rhythm, and precision.
Vestibular Awareness: An internal sense of the head and body’s position in relation to gravity.
Proprioceptive Awareness: The ability to interpret the internal sense of where the body and specific joints are in space and in relation to each other, and how much force/velocity they are exerting.
Tactile Awareness: The ability to appropriately respond to touch, in addition to differentiation of objects by size, texture, and shape.
Visual Awareness: The ability to visually focus, track, and take in broad fields of view.
Auditory Awareness: The ability to accurately interpret and respond to sound.

FAC's: How do movements on the Railyard improve results over movements on the floor or other equipment?
  1. The Railyard Obstacle Course provides an elevated, flat or curved, or inclined platform for exercises traditionally preformed on the ground i.e. bear crawls, crab walks, lunges, etc. When these activities are moved from the ground to an elevated, rounded surface the natural and automatic reaction is to focus attention on this new and unfamiliar environment because we could fall off!. This engages your mind, demands focused attention on the movement, which, in turn, leads to improved form and posture while preforming movements on the Railyard that's nearly impossible to monitor on the ground.
  2. When using the rounded side of the Rail you present a surface that requires additional balance and coordination.
  3. The Railyard gives you a 11 foot or longer platform to include forward, lateral, and backwards movement opportunities. Box jumps can now move at angles instead of in a single plane, step overs can now move forward or backwards, bear crawls include additional core stabilization provides bonus production and results.
  4. The Railyard provides youth athletes a playground type atmosphere where there is a definitive beginning, middle and end to every activity, providing greater sense of accomplishment.
  5. the Railyard can be set up in multiple configurations or used as stations in a circuit increasing your programs complexity, interest and versatility.
  6. Download our training materials and exercises free of charge here.

    Coach Dave's conditioning template for 6 to 9 year old athletes.
    Railyard programming 6-9 years

    Program #1

    · Body Awareness/Movement Exploration
    o Railyard Birddogs (flat side up)
    o Rainbows
    o Railyard Lunge walks (flat side up)

    · Object Manipulation
    o Battle rope waves

    · Coordination
    o Scramble to balance
    o Rhythm Machine

    · Cooperation/Gameplay
    o Build your own Railyard Obstacle Course

    Program #2
    · Body Awareness/Movement Exploration
    o Railyard bear crawl (flat side up)
    o Skipping patterns
    o Railyard Over Drill (flat side down)

    · Object Manipulation
    o Battle rope giant letters

    · Coordination
    o Single leg hop red light, green light
    o Jump rope

    · Cooperation/Gameplay
    o Railyard Levels (squat game flat side up)

Railyard programming 10-13 years

Program #1

· Active Range of Motion/Muscle Activation
o Railyard Birddog holds 2 x 20 seconds each (flat side up)
o Railyard Split Squat x 8 each
o Railyard Around the World x 2 each (flat side up)

· General Preparation

o Skipping Patterns
o Straight Leg March
o Carioca to side shuffle

· Coordination Enhancement
o Railyard Scramble to balance
o Railyard Mirror Game

· Systemic Strength
o Railyard (hands) Elevated Pushups
o Railyard Bear crawls

· Game Play
o Build your own Railyard Obstacle Course

Program #2
· Active Range of Motion/Muscle Activatio
o Table tops x 8
o Railyard Fire hydrants x 8 each
o 90/90 Torso Rotation x 8 each
o Railyard Hand walks x 1 Rail length

· General Preparation
o Bottlecaps
o Heel kicks
o Scissor Jacks
o Heel and Toe Walks

· Coordination Enhancement
o Railyard Up and Over Hops (low)
o Railyard Jump and Go

· Systemic Strength
o Railyard Rear Foot Elevated Split Squats x 6 each
o Railyard Burpees x 10
· Game Play
o Railyard Balance Wars (Low Rail)