This snow is just calling for action! And if the forecasts for this weekend come true (which for me means shoveling snow in front of my building, since it’s my turn on Saturday...), then why not make the most of it?
I suggest that you take your young athletes outside for a training session in the snow. A little change in routine can bring a lot of benefits.
To make your decision easier, here’s a suggestion for a "structured" winter training session:
1. Dynamic Warm-Up on Snow
Kick off the session with some fun and effective warm-up exercises:
* Bear crawls, crab walks, wheelbarrow walks
* Various types of jumps (don’t forget lateral ones!)
* Backward running and carioca drills
After just five minutes, the “engines” will be running at full speed!
2. Ice Tag – A Fun Warm-Up Game
One athlete is “the frozen tagger” and tries to freeze others by tagging them. A frozen athlete must remain still until another player unfreezes them by touching them. The game continues until all players are frozen or a new tagger is chosen.
To add more excitement, modify the game by allowing the tagger to throw snowballs to freeze opponents. Duration: 5 minutes.
3. Coordination Drills
Option A: Snowball Catching Challenge
Pair up the athletes and give them 1–2 minutes to practice throwing and catching a snowball without it breaking. Then, hold a competition: the pair that successfully makes the longest throw without breaking the snowball wins.
Option B: Snow Target Toss
Create a small snow “basket” (about 30 cm in diameter and height). Athletes must throw snowballs into it from increasing distances (2, 5, or even 10 meters depending on age). Each successful throw earns a point and another attempt. The player with the most points after three rounds wins.
Option C: Snowball Target Knockdown
Set up targets in the snow. Athletes take turns throwing snowballs to hit or knock them down. The first to clear all targets wins. Duration: 5 minutes.
4. Snow Soccer, Ultimate Frisbee, or Dodgeball
Pick one of these classic games and adapt it for the snow. Imagine playing dodgeball with snowballs – sounds fun, right? Duration: about 10 minutes.
5. Explosiveness – Long Jump in Snow
Mark a starting line on the snow. Clear a landing area just beyond the line, where athletes will land. The heel mark determines the jump distance. The twist? Athletes must sprint through 20-30 cm of snow before taking off – something you can’t simulate indoors or on grass! Duration: 5 minutes.
6. Strength & Endurance – Sled Pulls
Ask athletes to bring sleds. Each pair will have one sled. Set a course of 5, 10, or 20 meters depending on age.
* One athlete sits on the sled while the partner pulls.
* At the halfway point, the athlete turns and pushes the sled back.
* They switch roles at the starting line.
The fastest pair to complete the course wins. Two rounds take about 5 minutes.
A Training Session to Remember
Can you picture your young athletes after 30 minutes of this training – out of breath, with red cheeks, lungs filled with fresh air, and huge smiles on their faces? This is more than just a workout – it’s team-building at its best!
You won’t find this type of training in any textbook or manual, and probably not even online. But don’t let that stop you.
Sometimes, all it takes is thinking outside the box.
And for that, inspiration is key.
For many coaches, that comes from books like Formula for Sports Success 1 & 2 or the video series Integral Physical Conditioning for Young Athletes.
Wishing you success,
Igor Macner
