As many of you know, I’ve coached football, baseball, and basketball teams over the last several years. Like most of us, I often look back on my time as a youth athlete—I learned so many lessons that still shape me today. It probably helps that we found quite a bit of success during my years in Libby’s sports programs!
The Importance of Preparation
Through my experiences as a player and, more recently, as a coach I’ve realized that true athletic progress happens long before the first pitch or kickoff. It’s built in every dedicated practice, each drill, and every set of squats or sprints.
“The Hay Is in the Barn”
There’s a saying that’s been making a comeback in our local high school football culture, thanks to Mr. Hannah: “The hay is in the barn.” It reminds us that by the time competition day arrives, the hard work is already done. Game day is simply where athletes get to showcase the hours they’ve poured into their craft.
This lesson applies to coaches, too. Whatever crucial elements we need on game day—plays, strategies, physical preparedness—have to be in place well before the kickoff or tip-off. Even Peyton Manning once addressed the myth of making big halftime adjustments in the NFL:
“I don’t think I ever made a halftime adjustment in my entire 18-year career. I think that’s the biggest myth in football. You go in, use the restroom, eat a couple of oranges, and then the head coach says, ‘Alright, let’s go.’”
Putting Hay in the Barn
Many parents and coaches of youth athletes may not have played sports at higher levels or have forgotten what that competition is like. From my coaching years, I’ve seen that the clearest indicator of a team’s success is often the group’s overall strength, fitness, and coordination. Technique matters, but there’s only so much it can do if the team can’t keep up physically.
I remember this vividly from the 2007–2008 Class A football season, when the undefeated Libby Loggers faced the undefeated Billings Rams in the semifinals. We lost 45–0, a tough pill to swallow when both teams came into the matchup unbeaten. I believe the deciding factor was that Billings just had more “hay in the barn” in terms of size, speed, and raw power. They were simply bigger, stronger, and faster. We had enough to get as far as we did, but genetics gave Billings an advantage we couldn’t overcome with effort and discipline alone.
The Triangle of Success
Over time, I’ve come to see athletic achievement like a triangle:
- Hard Work and Dedication
- Putting your best into drills, the weight room, and nutrition. Capitalizing on any chance to improve.
- Discipline
- Reducing mental mistakes, running the offense cleanly, and staying focused in games.
- Genetics
- The wild card. Not everyone will be 6’8″ or run a 4.2-second 40-yard dash. We don’t control this side, so we focus on the other two.
In that showdown against Billings, genetics gave them an edge we couldn’t match. But our job as mentors to youth athletes is to maximize what we can influence—hard work and discipline—so each player’s “triangle” is as large as it can be.
Maximizing Each Athlete’s Potential
Genetics are what they are; we can’t change that. However, we can teach kids that consistent effort leads to real improvement. We can provide them with tools, drills, and a supportive environment so they learn that “hard work pays off.” We can also help them develop discipline by correcting mistakes in a constructive way, showing them how a small mental lapse can make a huge difference in a game.
A Starting Place
Kids need an engaging environment, one that doesn’t feel like a total grind. With their short attention spans, boundless energy, and varying home support, our approach has to be flexible, fun, and focused.
What’s the Plan?
- Three sessions per week, 45 minutes each
- A balanced mix of strength, agility, speed, and plyometric drills
- A gradual build-up so no one gets overwhelmed
- A huge emphasis on encouragement and the mindset that consistent work leads to tangible results
- Measure progress and compare week 1 to week 6
Key Principles
- Fun & Safe Exercises
We stick to bodyweight and light equipment like ladders and bands, so kids develop good form without risking injury. - Short, Engaging Drills
Quick circuits, relay races, and playful competitions keep them interested. - Positive Reinforcement
Every new rep, faster sprint, or steadier push-up is another bit of “hay” in the barn. - Progressive Challenge
Each week, we raise the bar a little—just enough to keep them improving. - Multi-Sport Focus
These drills sharpen coordination, balance, and explosiveness, which benefit baseball, basketball, and football alike. - All the Work Happens Now
We end each session with a huddle, reminding them that wins aren’t made on the field; they’re made here, in the day-to-day grind.
The 6-Week Breakdown
Total Session Time: ~45 minutes
- 5–8 mins Warm-Up
- 25–30 mins Main Workout
- 5–7 mins Cool Down/Huddle
WEEK 1
DAY 1 – 1.5 hours
Warm-Up (5–8 mins)
- Light Jog (2 mins) around the gym or field
- Arm Circles (10 forward, 10 backward)
- Leg Swings (10 each leg)
Day 1 Challenge
- Gym sprint
- 30 seconds of push-ups
- 30 seconds of burpees
- max plank
Main Workout (25–30 mins)
- Agility Ladder (8–10 mins total)
- One-Foot-Per-Rung Drill: 2 sets, down and back
- Lateral Quick Steps: 2 sets, down and back
- Bodyweight Circuit (2 rounds)
- Squats: 10 reps (focus on form: knees tracking over toes, chest up)
- Push-Ups: 5–10 reps (on knees if needed, aim for quality over quantity)
- Plank: 20 seconds (keep core tight and hips level)
- Glute Bridges: 10 reps (squeeze glutes at the top, no arching of the lower back)
- Fun Finisher (5 mins)
- Shuttle Relay: Divide into teams, each kid sprints to a cone ~10 yards away and back, then tags the next teammate. 1–2 rounds depending on time.
Cool Down & Huddle (5–7 mins)
- Light static stretching (hamstrings, quads, calves, shoulders)
- Brief talk on effort: “Every little bit of work you do now builds up—hay in the barn.”
DAY 2
Warm-Up (5–8 mins)
- Side Shuffles (2 mins): down and back, focusing on staying low
- Butt Kicks (10 yards x 2) & High Knees (10 yards x 2)
Main Workout (25–30 mins)
- Speed Drills (10 mins)
- 5 × 10-yard sprints (rest ~30 seconds between each)
- Emphasize driving with arms and exploding out of the start
- Balance & Coordination (5 mins)
- Single-Leg Balance: 10 seconds each leg, 2 sets
- Walking Lunges: 10 total steps (5 per leg), keep torso upright
- Core Strength (2 rounds)
- Side Plank: 15 seconds each side
- Bird Dogs: 10 total (5 each side, slow and controlled on hands and knees)
Cool Down & Huddle (5–7 mins)
- Slow, easy stretching
- Reinforce that “every sprint and lunge is building that barn of hard work.”
DAY 3
Warm-Up (5–8 mins)
- Dynamic Stretches:
- Hip Circles: 10 each direction
- Arm Swings: 10 each direction
- Quick Jog (2 mins) in place or around the field
Main Workout (25–30 mins)
- Intro to Plyometrics (10 mins)
- Squat Jumps: 2 sets of 5 reps (focus on soft landings)
- Lateral Jumps: 2 sets of 5 reps (small side-to-side hops, controlled)
- Upper Body & Core (2 rounds)
- Push-Ups: 8 reps (modify if needed)
- Rows (Resistance Band or Partner): 8 reps (keep elbows close)
- Plank: 15 seconds
- Team Relay Challenge (5 mins)
- Carry-the-Ball or Dribbling Relay (1–2 rounds)
Cool Down & Huddle (5–7 mins)
- Static stretches for quads, hamstrings, shoulders
- Talk about teamwork and how each drill supports multiple sports.
WEEK 2
Focus on incremental increases in reps or sets where kids can handle it.
DAY 1
- Agility Ladder: Add an in-and-out footwork variation (1 set each).
- Bodyweight Circuit: Move from 2 rounds to 3 rounds.
- Squats: Still 10 reps, but hold the bottom position for 1 second to improve control.
- Push-Ups: 8–12 reps.
- Plank: 20–25 seconds.
- Glute Bridges: 10 reps, squeeze and hold for 1 second at the top.
- Fun Finisher: Keep or slightly extend the shuttle relay.
DAY 2
- Speed Drills: Increase to 6 × 10-yard sprints, same rest.
- Balance & Coordination:
- Single-leg balance, 2 sets of 10 seconds each leg, add a slight reach forward if they’re stable.
- Walking lunges: 12 total (6 per leg).
- Core Strength: 2 rounds
- Side Plank: 20 seconds each side
- Bird Dogs: 10 total, try to hold each extension for 2 seconds.
DAY 3
- Plyometrics:
- 3 × 5 squat jumps (instead of 2 × 5), still emphasize soft landings.
- Lateral jumps: 2 sets of 6 reps.
- Upper Body & Core (2–3 rounds):
- Push-Ups: 8–12 reps
- Rows: 10 reps
- Plank: 20 seconds
- Team Relay: Extend the dribbling or carrying challenge to add an extra skill element if they’re comfortable.
WEEK 3
Introduce rotational core exercises and more lateral agility work.
DAY 1
- Agility Ladder: Continue previous drills + add a crossover step or a short diagonal hop if they can manage it.
- Bodyweight Circuit (3 rounds):
- Squats: 10–12 reps
- Push-Ups: 10–15 if form allows
- Plank: 25 seconds
- Russian Twists: 8 reps each side (bodyweight only or a light ball, focus on slow, controlled movement)
DAY 2
- Speed Drills: 6 x 10-yard sprints or introduce a zig-zag cone run for variety.
- Balance & Coordination:
- Single-leg balance: 2 sets of 10 seconds each side, try adding a slight squat on one leg if they’re stable.
- Walking lunges: 12 total.
- Core Strength (2–3 rounds):
- Side Plank: 20–25 seconds each side
- Bird Dogs: 10 total, 2-sec hold
DAY 3
- Plyometrics:
- Squat jumps: 3 x 5 reps
- Lateral jumps: 2 sets of 6–8 reps
- Option to add bounding (2 sets of 4–5 leaps) if kids are progressing well.
- Upper Body & Core (3 rounds):
- Push-Ups: 10–15
- Rows: 10 reps
- Plank: 25 seconds
- Team Relay: Possibly incorporate side shuffles or backpedals for variety.
WEEK 4
Maintain the volume (3 rounds, 10+ reps) and introduce optional partner assistance or resistance bands for those ready to progress.
DAY 1
- Agility Ladder: Keep adding complexity (e.g., 2 in, 1 out).
- Bodyweight Circuit (3 rounds):
- Squats: 12 reps
- Push-Ups: 10–15
- Plank: 25–30 seconds
- Russian Twists: 8–10 each side
DAY 2
- Speed Drills: 6–8 x 10-yard sprints, or 4 x 20-yard sprints if they can handle a longer distance.
- Balance & Coordination:
- Single-leg squat hold for 5 seconds at the bottom, 2 sets each leg.
- Walking lunges: 12–14 total.
- Core Strength (3 rounds):
- Side Plank: 20–25 seconds each side
- Bird Dogs: 10 total with a 2–3 second hold
DAY 3
- Plyometrics:
- Squat jumps: 3 x 5
- Lateral jumps: 3 x 6–8
- Optional Partner Resistance:
- Partner Squats: light band around waist, partner provides gentle tension.
- Partner Rows or Resistance Band Rows: 10 reps
- Team Relay: Keep it fresh—maybe add a pass or handoff to incorporate teamwork.
WEEK 5
Begin combining drills into timed stations (30 seconds each) for a more intense conditioning effect.
Circuit (3 rounds, 30 seconds each station)
- Speed Ladder Quick Feet (in-place or through the ladder)
- Push-Ups (modified if needed)
- Squat Jumps (soft landings)
- Plank (hold up to 30 seconds)
- Short Shuttle Sprint (~10 yards and back)
- Rest 1 minute between circuit rounds.
Encourage friendly competition: track how many push-ups or squat jumps they can do with good form in 30 seconds.
Cool Down & Huddle:
- Light stretching + conversation on how each kid is improving.
WEEK 6
Tie everything together. Continue with the circuits, and end with a simple “final day challenge” to let them see their progress.
Final Day Challenge
- Gym spring
- 30 seconds of push-ups
- 30 seconds of burpees
- max plank
(1–2 rounds total)
Compare their performance (sprinting speed, technique, endurance) to Week 1. Most kids will see noticeable improvements, which is a huge motivator.
Watch how much they’ve improved since Week 1. This is the moment to remind them, “the hay is in the barn.”
Closing Thoughts
The goal is that by the end of these six weeks, our athletes will have a stronger foundation, a deeper sense of teamwork, and a new appreciation for how unseen effort fuels game-day performance. When the lights come on or the crowd cheers, they can trust the work they’ve already done. After all, at that point, “the hay is in the barn.”
So let’s keep building each other up and making every practice count. The rewards might not show up immediately, but they will come—and they’ll shine brightest when it matters most.