Planning for the Developmental Athlete Adolescent Periodization
|
|
- Irma Porter
- 6 years ago
- Views:
Transcription
1 Planning for the Developmental Athlete Adolescent Periodization
2
3
4 Planning of T / C / R Structure and Hierarchy Athlete Long Term Athlete Development Annual Plan Cycles of Annual Plan Periods Phases Mesocycles Microcycles Sessions
5 Planning of T / C /R Structure and Hierarchy Athlete Chronological Age Developmental Age Training Age (General) Sport-Specific Training Age Long Term Athlete Development Active Start Fundamental Phase Learn to Train Train to Train Phase Train to Compete Phase Train to Win Phase Active for Life Annual Plan Single periodization Double periodization Triple periodization Multiple periodization
6 Cycles of the Annual Plan Periods Preparation period Competition period Transition period Phases General preparatory phase Specific preparatory phase Pre-Competitive phase Competitive phase Transition phase
7 Mesocycles Developmental mesocycle Stabilizing mesocycle Per-Competitive mesocycle Competitive mesocycle Restorative mesocycle Transitional mesocycle Microcycles Introductory microcycle Developmental microcycle Shock microcycle Stabilizing microcycle Taper microcycle Peak microcycle Maintenance microcycle Restoration microcycle Transition microcycle
8 Sessions / Microcycle 6:1 (4; 6; 9; 12; 15; 18; 18+) 5:1 (5; 8; 9; 10; 10+) 4:1 (4; 6; 7; 8; 8+) 3:1 (3; 5; 6; 6+) 3:1 2:1 = 5:2
9 Developmental age and periodization Who are the training, competition and recovery programmes are designed for? Athlete Chronological Age Biological Age Training Age -General -Sport-Specific Long-term Athlete Development FUNdamental Learning to Train Training to Train Training to Compete Training to Win Annual Plan Single Double Triple Multiple Periodisation Micro Cycles Introductory Developmental Shock Maintenance Taper Peak Restoration Transition Meso Cycles Developmental Stabilizing Pre-Competitive Competitive Restorative Sessions 6:1= 4 / 6 / 9 / 12 / : 2 = 3:1-2:1 Phases General Specific Per-Competitive Competitive Transition Evaluation Periods Preparation Competition Transition NEW PLAN
10 GEARING UP FOR HIGH PERFORMANCE FIXED PLAYS DEFENSIVE OFFENSIVE COMPLEX CLOSED OPEN PASSION STRATEGIES SKILL SELF CONTROL COMMITTMENT EMOTION ENERGIZE PERFORMANCE PSYCHOLOGY CONFIDENCE INTEGRITY CHARACTER FOCUS RESPECT LEADERSHIP ENVIRONMENT PHYSIOLOGY NUTRITION TEMP FACILITIES ALTITUDE FITNESS HEALTH hwenger04
11 PERIPHERAL CENTRAL AEROBIC OVER TRAINING PULMONARY OXYGEN TRANSPORT ENERGY SYSTEMS ANAEROBIC LACTIC ANAEROBIC ALACTIC DISEASE HEALTH EXPLOSIVE INJURY PHYSIOLOGY POWER SPEED RECOVERY REST/FATIGUE SLEEP REPAIR NUTRITION STRENGTH SPECIFIC RELATIVE FUELS NUTRIENTS ABSOLUTE HYDRATION hwengeroo
12
13
14
15
16
17
18 Daily Cycle- 14 th October 1999 Time Rotation Court 1:30-3:00pm Drilling 14 3:00-4:30pm IPI Dome 3:00 3:45pm Mental Conditioning. (M/T)* 4:30-6:00pm Match-play 21 Note: *On Monday s each student will have 45 minutes of mental conditioning. On Thursday a mental conditioning staff member observes each student on the courts.
19 Rotation 1 Drilling Time: 1:30-3:00pm Objective: Match Simulation Drills 1. W/Up: Mini Tennis 10 min 2. Defend B/line X-crt 15 min 3. Attack B/line D-T-L 15 min 4. Control Center & Close In 15 min 5. Change of Direction 15 min 6. Depth & Consistency 10 min 7. W/Dn: Stretch & Hydrate 10 min Total 90 min
20 Rotation 2 IPI (Fitness) Time: 3:00 4:30 Objective: Download before competition 1. Warm-up 10 min 2. Agility 10 min 3. Balance 10 min 4. Speed 10 min 5. Rest 10 min 6. Strength 10 min 7. Power 10 min 8. Pre-habilitation 10 min 9. Regeneration 10 min Total 90 min
21 Rotation 3 Mental Conditioning Time: 3:00 4:00 pm Objective: Increase mental toughness.testing Evaluation.Goal Setting.Quality Practice = Quality Performance.Attitude / Concentration / Effort.Developing Rituals.Self Awareness Note: These are some of the topics that are covered throughout the year. Rotation 4 Match Play Time: 4:30 6:00 Objective: Practice Set
22
23 The Five S s S s of Training and Stamina Strength Speed Skill Suppleness Performance (Dick, 1985) Attila the Hun's principle # 1 on periodisation
24 Horizontal and Vertical Integration The Art and Science of Coaching (Balyi, 1995) Training / Horizontal Progression Stam ina Strength Speed Skill Suppleness Vertical Integration Performance Annual Cycle / Weeks 1-52
25 Choosing early, average or late maturers?
26
27
28
29
30
31 Consequences of the Growth Spurt Training and Children (C. Williams, 2005) Poor evidence of large physiological benefits studies in children Growth spurt Growth and maturation effects often unaccounted Biomechanical breakdown Improvements have been found but generally Skill break down prepubertal < adolescents < adults Loss of co-ordination
32
33
34 Arm Span
35 Arm Span
36 Sitting Height
37 Sitting Height
38 Standing Height
39 Distribution of Training and Competition Ratios (Balyi and Hills)
40 Program Design for the Developmental Athlete Conception des programmes pour l athll athlète te en développement
41 Trainability - Capacité d entraînementnement Based on chronological age: Skill Speed Suppleness Based on developmental age Stamina Strength Biological markers onset of PHV PHV onset of menarche Fondée sur l âge chronologique : Habiletés Vitesse Flexibilité (souplesse) Fondée sur l âge de développement : Endurance Force Jalons biologiques (début du pic de croissance rapidesoudaine et croissance rapide-soudaine)
42 Developmental age - PHV How to measure? What to measure? When to measure? What tools to use for the measurements? Who should measure? How to administer measurement data? Comment le mesurer? Quoi mesurer? Quand mesurer? Quels outils utiliser pour mesurer? Qui devrait mesurer? Comment administrer les données de mesure? Âge de développement d pic de croissance rapide-soudaine
43 How to Measure PHV Tools and equipment for measuring If stature data is going to be heavily incorporated into training plans, data must be very accurate, and thus, the more expensive the purchased equipment should be. Ideal equipment: A free standing or wall mounted stadiometer This stadiometer would need to have sliding headboards and a dial or digital (or digital read outs), which would aid in the ease of use Acceptable equipment includes: An anthropometer or retractable steel measuring tape A headboard A platform for measuring, about 1 m2 made out of standard ply wood, ideally with adjustable feet
44 Unacceptable equipment includes: A cloth measuring tape Flexible material Carpeted floor An uneven floor No backboard
45 Example 1 Two measurements within 0.4 cm of each other Stature measurement # cm Stature measurement # cm The above two measurements are within the acceptable range and the mean measurement recorded as cm.
46 Example 2 Two measurements not within 0.4 cm each other Stature measurement #1 Stature measurement #2 Stature measurement # cm cm cm The above two measurements are not within 0.4 cm of each other; therefore, the median of the three scores needs to be used, and the recorded score is cm.
47 Determining a Velocity Curve To determine the velocity curve, the increase in stature from one measurement time period to the next consecutive measurement time period is subtracted one from the other. For example, from 9 years to 10 years the increase in stature is 4.8 cm.
48 Total Growth from Year to Year starting at age 5: Year 5 to 6 6 to 7 7 to 8 8 to 9 9 to to to to to to to to to to to 20 Ht (cm) cm/year 5 0 Age
49 By plotting the velocity curves it will be possible to clearly distinguish the rate of growth from one point in time to another. The velocity curve will immediately show distinctive growth points (for example, the onset of the acceleration in the curve, the peak in the curve and the deceleration in the curve).
50 Protocol for Standing Height Measurement The student stands erect in bare feet with heels, buttocks and shoulders pressed against the stadiometre Heels together with arms hanging freely by the side (palms facing thighs) The tester applies gentle upward traction to the skull behind the ears The student is instructed to look straight ahead, take a deep breath and stand as tall as possible Draw down the measuring bar to the student s head and record standing height to the nearest 0.1cm
51 The orbitale (O) is located on the lower or most inferior margin of the eye socket. The tragion (T) is the notch above or superior to the tragus or flap of the ear, at the superior aspect of the zygomatic bone. This position corresponds almost exactly to the visual axis when the subject is looking directly ahead.
52 Protocol for Sitting Height Measurement Athlete sits on the base of the stadiometre with knees slightly bent. Hands rested on knees The buttocks and shoulders rest lightly against the standiometre, which is positioned vertically behind the student. Ensure there is no gap between buttocks of student and stadiometre The tester applies gentle upwards traction to the skull behind the ears to ensure the trunk is fully stretched Draw down the measuring bar to the students head and record sitting height to the nearest 0.1cm Once sitting height is calculated, it can be subtracted from the stature
53 Protocol for Arm Length Measurement Mount a tape measure on the wall about shoulder height of the students being tested. Ensure the starting point of the tape measure is fixed to a corner of a wall. This is where the student s fingers must be fixed The student stands erect with their stomach and toes facing the wall, feet together and head turned to the right The arms are extended laterally at shoulder level (horizontal) with palms facing forwards. Fingers stretched The tip of the middle finger is aligned with the beginning of the tape measure (corner of wall) and arms are out-stretched along the tape measure Use a ruler held vertically to the tape measure to record total arm span to the nearest 0.1cm.
54 Phases of Measurement Phases de croissance 25 Phase 1 Very Rapid Growth Croissance très rapide Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 CM Very rapid deceleration Décélération plus rapide Rapid growth Croissance très rapide Steady growth Croissance régulière Rapid deceleration Décélération rapide Slow deceleration Lente décélération Cessation of growth Fin de la croissance Age
55 Recommended procedure Marche à suivre recommandée Phase 1: Age 0 to 6 Very rapid growth followed by very rapid deceleration Measure standing height and weight on birthday - take a head and shoulder and a full stature photo just for the family record Phase 1 : Croissance très rapide suivie d une décélération rapide Mesurer la taille debout et prendre le poids à la date de naissance (prendre une photo de la tête et des épaules et une photo pleine taille juste pour l album de famille!)
56 Recommended procedure Marche à suivre recommandée Phase 2: Age 6 to the Onset of PHV Steady growth until the onset of PHV Measure standing height and weight on birthday Measure standing height quarterly every 3 month If measurement takes place in the club, replace birthday with an annual starting point of measurements Phase 2 : Croissance régulière jusqu au début du pic de croissance rapide-soudaine Mesurer la taille debout et prendre le poids à la date de naissance Mesurer la taille tous les trimestres tous les trois mois
57 Recommended procedure Marche à suivre recommandée Phase 3:From the onset of PHV to PHV Rapid growth until peak is reached Measure standing height, sitting heights and arm span every 3 month Measure height and weight on birthday for the family or personal record Phase 3 : Croissance rapide jusqu à ce que le pic soit atteint Mesurer la taille debout et la taille assise ainsi que les bras tendus tous les trois mois Mesurer la taille et prendre le poids à la date de naissance pour le suivi
58 Recommended procedure Marche à suivre recommandée Phase 4 : Décélération rapide Mesurer la taille debout et la taille assise ainsi que les bras tendus tous les trois mois Mesurer la taille et prendre le poids à la date de naissance pour le suivi Phase 4: From PHV to Slow Deceleration Rapid deceleration Measure standing height, sitting heights and arm span every 3 month Measure height and weight on birthday for the family or personal record
59 Recommended procedure Marche à suivre recommandée Phase 5: From Slow Deceleration to Cessation Slow deceleration of growth until cessation of growth Measure standing height every 3 month Measure height and weight on birthday for the family or personal record Phase 5 : Lente décélération de la croissance jusqu à sa fin Mesurer la taille debout tous les trois mois Mesurer la taille et prendre le poids à la date de naissance pour le suivi
60 Recommended procedure Marche à suivre recommandée Phase 6 : Fin de la croissance Mesurer la taille et prendre le poids à la date de naissance pour le suivi, si on veut Phase 6: Cessation of growth Measure height and weight on birthday for personal record, if interested
61 The Role of Monitoring Growth in Long-Term Athlete Development Next month
62
63 Sensitive periods for development of motor abilities in young swimmers (Schramm at al., 1984) Boys Coordination/agility Rapidness/motor reaction Speed of locomotions Extensive aerobic endurance Intensive aerobic endurance General strength endurance Rapid strength [small resistance] Maximal Strength Special strength endurance Girls Coordination/agility Rapidness/motor reaction Speed of locomotions Extensive aerobic endurance Intensive aerobic endurance General strength endurance Rapid strength [small resistance] Maximal Strength Special strength endurance
64 Sensitive periods for development of motor abilities in young swimmers (Vorontsov, Solomatin, Sidorov, 1986, 1988) Coordination/Agility Flexibility/Mobility Aerobic Capacity Aerobic Pow er Anaerobic Abilities Speed/Strength Maximal Strength General Strenghth Endurance Special Strength Endurance Pulling Force Girls Coordination/Agility Flexibility/Mobility Aerobic Capacity Aerobic Pow er Anaerobic Abilities Speed/Strength Maximal Strength General Strenghth Endurance Special Strength Endurance Pulling Force
65 Long Term Player Development - FEMALE Fundamentals Learning To Train Training to Train Train to Compete Train to Win DEVELOPMENT Yrs Stamina Aerobic Base F Speed Endurance (short sustained period) F Strength Endurance ( repetitions) F Maximum Strength (one rep. maximum) F Speed Strength (Power) F Speed (efforts less than 5 secs) F Flexibility F Coordination/ Agility / Balance F Basic Techniques CPKS F Advanced Technical F Go Games/ Tactical F FEMALES Not a Priority Should be Avoided Moderation Optimal Training Age 1 and 2 As Needed Adapted from Canadian Coaching Association publication
66 Mero
67 Windows of Trainability refers to the sensitive periods of accelerated adaptation to training, which occurs prior, during and early post puberty. All systems are always trainable, thus the windows are always open The window is fully open during the sensitive periods of accelerated adaptation to training and partially open outside of the sensitive periods.
68 Meta analysis Viru et.al. Age periods of accelerated improvements of muscle strength, power, speed and endurance in the age intervals of 6 18 years. (Biology of Sport. Vol.15, No 4, pp ) 31 studies and 11 reviews (peer reviewed, internationally verified) Cross sectional studies, number of subjects 83 to Longitudinal studies 65 to 90 Age range 6 to 18 years Clearly defined endurance, strength and speed windows
69 The Five S ss (Dick, 1985) Stamina Strength Speed Skill Suppleness
70 The Trainability of the Five S s Endurance Always trainable Sensitive period - window of accelerated adaptation to stamina On-set of PHV = aerobic capacity PHV peak (deceleration of growth) aerobic power
71 Kobayashi et al. Aerobic power as related to body growth and training in Japanese boys: a longitudinal study Journal of Applied Physiology, Issue 5, , 672, 1978 A remarkable increase in aerobic power was not observed in trained boys before the age of PHV. Beginning approximately 1 yr prior to the age of PHV and thereafter, training effectively increased aerobic power above the normal increase attributable to age and growth.
72 Rushall, B. The Growth of Physical Characteristics in Male and Female Children. In: Sports Coach, Australia. Vol.20. No 64, Summer, pp (Electronic Version) studies at the International Centre for Aquatic Research in Colorado Springs have shown that swimmer s aerobic capacity reaches its ceiling level at the time of the onset of the adolescent growth spurt.
73
74 Sport Science Summit USA Swimming Sport Science Summit for Young Swimmers: Learning about Athlete Development. VO2 max shows significant growth from to 14 years and peaks between for males and for females. This time frame, when significant growth can occur (sensitive periods), should be maximised in training to develop the athlete s long term potential
75 Pre-pubescent athletes show significant improvements in long duration, low intensity events Coaches should optimise aerobic training during this sensitive period (12-15 for females / years for males) to maximise athlete s aerobic development. It is suggested that pre-pubescent athletes (ages 9-12/15) should focus on longer distances for reasons related to both skill development and aerobic capacity development.
76 DEVELOPMENT OF ENDURANCE IN YOUNG SWIMMERS A.R.Vorontsov, PhD, GB Swimming, Russian State Academy of Physical Education A. R. Vorontsov, 1996, Last upgrade
77 AEROBIC VS ANAEROBIC TRAINING [rationale] Pre-pubescent children are more predisposed to extensive aerobic training since heart size and blood volume increase in proportion with body size (peak increase of heart size in boys - at the age of years; in girls 11-12). Intensive training exercises should be applied with caution and their volume increased gradually. A.R.Vorontsov,
78 THEORY OF SENSITIVE (critical) PERIODS IN PHYSICAL DEVELOPMENT AND MOTOR LEARNING Maximal effect on growth patterns and development of motor abilities may be achieved by: 1) exposing juvenile athletes to specialized training during the periods of rapid growth 2) changing training accents and content in accordance with the rhythm of the growth A.R.Vorontsov,
79 Theory of Sensitive Periods in motor learning and development Best form - extensive steady state training MYT should be subdivided into stages in accordance with particularities and rhythm of the growth and development Purposeful training for development of cardio-respiratory and vascular systems may be effectively used in prepubescent and early in pubescent periods of individual development. This training aims first the development of aerobic capacity and efficiency. Onset of growth spurt and maturation - most appropriate time for development of aerobic power (VO 2 max ) Training of maximal strength and anaerobic endurance will be most efficient in post-pubescent young athletes. A.R.Vorontsov,
80 Kaizen one of the 10 key factors influencing LTAD This is the LTAD Expert Group s interpretation of the existing literature Dr. Colin Higgs, Dr. Mary Bluechardt, Dr. Steve Norris, Charles Cardinal, Richard way and Istvan Balyi
81 Stamina / Endurance
82 Trainability in Weight-Bearing Sports Stamina
83 Trainability in Non-Weight Weight-Bearing Sports Stamina Aerobic Capacity Aerobic Power
84 After the onset of the growth spurt train the aerobic system selecting non-weight bearing training methods (i.e., stationary, mountain or road bike, treadmill, swimming or water running, rowing or kayaking,etc.) Keep weight bearing training for sport-specific technical-tactical training
85 The Trainability of the Five S ss Strength: Always trainable Critical window of accelerated adaptation to strength training: Window 1 for females immediately after PHV Window 2 for females with the onset of menarche month after PHV for males
86 Accelerated Adaptation to Training Strength
87 Strength training before maturation is Central Nervous System training and motor coordination improvements Medicine balls Swiss balls Own body weight
88 When the legs are growing train upper body and core (trunk) When the arms are growing train lower body and core When the trunk is growing train lower body and upper body and the core!
89 The Trainability of the Five S s Speed: Always trainable but declines with age Sensitive period - window of accelerated adaptation to speed training (Viru, 1995: Borms, 1986): Males: Window 1: 7-9 years of age Window 2: years of age Females: Window 1: 6 8 years of age Window 2: years of age (Chronological age) Paradigm shifts in coaching speed all year round
90 Speed Window 1 is agility, quickness window. Change of direction, linear, lateral and multi directional speed Segmental speed Duration of intervals less then 5 seconds Window 2 is anaerobic alactic power and capacity window Linear, lateral, multi directional and chaotic speed Duration of intervals 5 20 seconds
91 It should be noted that speed should be trained all year round regardless of the annual phases of training It should be trained at the end of the warm-up (no CNS or metabolic fatigue) thus, no interference with any other training activity and the volume should be low Appropriately periodized block speed training should be implemented within the annual cycle These speed training blocks should be longer during the sensitive periods for speed training
92 Skill - Review Article Jan Borms - The child and exercise: an overview Journal of Sports Sciences, 1986, 4, 3-20 Numerous publications have emphasized the importance of a golden age period to learn all kinds of movement patterns "Most authors agree that this sensitive period can be located between 9 and 12 years of age."
93 Skill In late specialisation sports the window is open longer, (until the onset of PHV) especially when the fundamental movement and fundamental sports skills have been acquired The onset of PHV will have a strong negative impact on skill acquisition However, as a policy, we want to encourage all sports to develop fundamental movement and sports skills before age 12-13
94 Consequences of the Growth Spurt Training and Children (C. Williams, 2005) Poor evidence of large physiological benefits studies in children Growth spurt Growth and maturation effects often unaccounted Biomechanical breakdown Improvements have been found but generally Skill break down prepubertal < adolescents < adults Loss of co-ordination
95 Adolescent maintenance
96 Training Priorities During the General Preparatory Phase and the Specific Preparatory Phase the sensitive periods of accelerated adaptation to stamina, strength, speed, skill and suppleness should be prioritized Competition programs should be carefully planned and are secondary in importance to optimal training (exploiting the periods of accelerated adaptation) (Viru, 1995) Adolescent maintenance should be introduced in early specialization sports
97 Early, Average and Late maturers Maturation de l individu (hâtive, normale ou tardive)
98 Development Age of a 14 year old
99 Conclusion Children are not miniature adults Physical, mental-cognitive and emotional development Monitor growth Proper measurements Reactive periodization Adjust the training, competition and recovery programmes to the tempo of growth Ensure that adolescent maintenance will be implemented when required in all sports
100 Hi above the hushed crowed, Rex tried to remain focused. Still, he couldn t shake one nagging thought. He was an old dog and this was a new trick.
Coaching without these age-appropriate needs in mind may lead to short-term success, but will undermine the athlete's long-term potential.
The USSA Freestyle Training System (FTS) is the long-term athlete development framework for a freestyle coach, athlete, or parent to design age-appropriate training and competition plans that allow them
More informationSYNCHRO CANADA MONTREAL SEPTEMBER 18,2016 ISTVAN BALYI SPORT FOR LIFE SOCIETY ADVANCED TRAINING & PERFORMANCE LTD -ATP
SYNCHRO CANADA MONTREAL SEPTEMBER 18,2016 ISTVAN BALYI SPORT FOR LIFE SOCIETY ADVANCED TRAINING & PERFORMANCE LTD -ATP Objective of the Workshop Review the concept of competition calendar planning Review
More informationTrain to Train, Phase 2:
Train to Train, Phase 2: (13-15 females, 14-16 males) Fundamental Movement Skills Refine same skills as FUNdamentals stage Fundamental Basketball Skills Basic Motor Movement Skills - Without Ball Stances
More informationReadiness for Soccer
Youth Fitness? Readiness for Soccer Readiness for sports is the match between a child s level of growth, maturity and development, and the task demands presented in competitive sports. Robert M. Malina,
More informationLATE ADOLESCENCE. "Optimising the engine" & speedskating specific skills and fitness Male 16-18; Female Male 16-18; Female 15-17
Stage 1 Stage 2 Stage 3 Stage 4 Stage 5 FUNdamentals Train Training to train Training to Win Training to Win CHILDHOOD LATE CHILDHOOD ADOLESCENCE LATE ADOLESCENCE EARLY ADULTHOOD ADULTHOOD ADULTHOOD PHASES
More informationAGES 14 AND UNDER American Development Model LESSON WORKBOOK ROGER GRILLO
AGES 14 AND UNDER American Development Model LESSON WORKBOOK ROGER GRILLO 2 The (ADM) is a nationwide initiative that provides local associations across the country with a blueprint for optimal athlete
More informationTHE YOUTH PHYSICAL DEVELOPMENT MODEL: A New Approach to Long Term Athletic Development
THE YOUTH PHYSICAL DEVELOPMENT MODEL: A New Approach to Long Term Athletic Development Lindsay Dunn ASA England Programmes Officer and AASE Technical Lead Youth Physical Development Model Alternative to
More informationParadigm Shifts in Sport and Coaching
Paradigm Shifts in Sport and Coaching Stanford University August 19-20, 2011 Istvan Balyi National Coaching Institute British Columbia Sport Canada - Canadian Sport for Life LTAD Bahrain and South African
More informationHockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning
8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes
More informationPERFORMANCE PLANNING: YEARLY TRAINING PLAN
PERFORMANCE PLANNING: YEARLY TRAINING PLAN Performance Planning Training Performance Planning training has three distinct parts: Long-Term Athlete Development Plans and Performance Planning Sport Profile
More informationNATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH
NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH The truth... Youth are not as active as they used to be, Decline
More informationINJURY PREVENTION TECHNIQUES
Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they
More informationDevelopment of young beginner and intermediate players
ITF Coaches Education Programme Coaching Beginner and Intermediate Players Course Development of young beginner and intermediate players Growth and development in tennis Playing tennis for life Providing
More informationSOUTH AFRICAN HOCKEY ASSOCIATION LONG TERM PARTICIPANTS DEVELOPMENT (LTPD) SUMMARY GUIDE
South African Hockey SOUTH AFRICAN HOCKEY ASSOCIATION LONG TERM PARTICIPANTS DEVELOPMENT (LTPD) SUMMARY GUIDE INTRODUCTION Parents want to provide their children with the opportunities to excel to the
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationBC Alpine Fitness Testing Field Protocols Revised June 2014
BC Alpine Fitness Testing Field Protocols Revised June 2014 The following tests are important markers of athleticism in young athletes and relevant to the development of fitness in alpine ski racers. These
More informationProtocols for the. Physiological Assessment of. Gaelic Football Development. Squads
Protocols for the Physiological Assessment of Gaelic Football Development Squads by Eugene Young, Declan Gamble & Paul Boyle 1 Introduction Physical fitness in Gaelic football has been defined by the OTú
More informationPHYSICAL FITNESS TESTING
PHYSICAL FITNESS TESTING ATHLETIC PLACEMENT PROCESS I PHYSICAL FITNESS TEST: INSTRUCTIONS Curl-ups This activity measures abdominal strength and endurance. Curl-ups Testing Have the student lie on a cushioned,
More informationP ERFORMANCE CONDITIONING
Improved Jumping AND Volleyball Skills - How They Can Be Done TOGETHER Charles H. Cardinal, consultant in planning, Actiforme Consultants Professor, University of Montreal, Department of Physical Education
More informationThrow and Catch Suppleness Exercises Single Leg Balance (eyes closed) 5 Sec Explosive Agility Drill Work on splits both directions
The following are tests of a particular component of fitness. They can also be used as exercise to train that component. A little imagination will enable you to devise your own exercises for training each
More informationExercise: The Backbone of Spine Treatment
Exercise: The Backbone of Spine Treatment North American Spine Society Public Education Series The Importance of Exercise Spine experts agree that physical activity is important for people with low back
More informationYEAR-ROUND FITNESS PROGRAMMING
YEAR-ROUND FITNESS PROGRAMMING Principles of Training Several principles are vital to successful and safe fitness training programs: Overload increase in demand to force bodily adaptation. Three factors
More informationPlanning a Training Program
Planning a Training Program Planning a training program Devising and implementing a training program requires a carefully considered, step-bystep approach in which the coach and/or athlete incorporates
More informationStrength and Conditioning Training for Orienteering
Strength and Conditioning Training for Orienteering Why train? Orienteering is a true endurance sport which involves a huge mental element and requires extremely high levels of fitness at the elite level.
More informationDauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards
Dauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards The standard used in the physical fitness test were derived from law enforcement physical fitness norms that are based
More informationGary McEwan
Overview This pre-season training programme has been developed to help you arrive at the start of the 2016-2017 season in peak physical condition. It is comprised of two training periods: a general preparatory
More informationDeveloping Talent and Potential
Developing Talent and Potential Stuart Armstrong Development Manager Talent and Potential England Golf England Golf is looking to adopt the Long Term Athlete Development (LTAD) model of talent development
More informationCumberland County Police Testing Consortium Applicant Fitness Test
Cumberland County Police Testing Consortium Applicant Fitness Test This is a pass or fail test. The individual tests will be conducted in the order displayed below. 1. Vertical Jump Requirement Jump at
More informationUnit 1: Fitness for Sport and Exercise. Fitness Testing
Unit 1: Fitness for Sport and Exercise Fitness Testing Importance of fitness testing Gives baseline data for monitoring/improving performance Can design training programmes based on test results and determine
More informationHere s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
More informationSource: Exercise in Arthritis
Exercise in Arthritis Regular exercise boosts fitness and helps reverse joint stiffness with RA. Decrease Pain, Increase Energy Exercise more to decrease pain and feel more energetic? Hardly seems possible
More informationOlder Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
More informationTeachPE.com progress charts
Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify
More informationWeek Five Session 1. Improve balance in general Improve balance while performing daily activities
Week Five Session 1 Session 5.1: Standing Balance Purpose Objectives Improve balance in general Improve balance while performing daily activities By the end of the session, elders will: Materials 1. Review
More informationMiddlebury Union High School 2018 Boys Soccer
Middlebury Union High School 2018 Boys Soccer Preseason Information and Summer Conditioning Program MUHS Boys Soccer 2018 Information This packet contains information about the upcoming soccer season,
More informationNew Test Battery / Sequencing of Physical Fitness Assessments
New Test Battery / Sequencing of Physical Fitness Assessments The tests below incorporate specific physical tasks that perform job-like task simulations which an individual is likely to perform on the
More informationPre-Assessment Workshop Spring 2018
Pre-Assessment Workshop Spring 2018 Overview A. Interpreting Pre-Assessment Results a. b. c. d. e. Anthropometrics Balance & Agility Cardiorespiratory Fitness Muscular Fitness Flexibility B. Goal Setting
More informationAge Determination. The athlete will compete the age they will be on December 31 of the year State Testing is held.
2014-2015 JUMPSTART Age Determination The athlete will compete the age they will be on December 31 of the year State Testing is held. } All State Testing shall be held August 8-24,2014. } National Testing
More informationreturn to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationSchool Visits Fitness Testing
School Visits Fitness Testing 10m Sprint Test Purpose: To measure an athlete s ability to accelerate Equipment required: timing gates or stop watch, measuring tap - Participant ready s themselves on the
More informationWellness to World Cup
Wellness to World Cup Presented by BMO Canadian Soccer LTPD Supporting wellness through to World Cup excellence The diagram shows how the LTPD model accommodates athletes at all levels of interest, ability
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationTHEORY OF FIRST TERM. PHYSICAL EDUCATION: 2nd E.S.O.
THEORY OF FIRST TERM. PHYSICAL EDUCATION: 2nd E.S.O. 1.- WHAT IS THE WARM-UP? It is a set of exercises for muscles and joints which prepare the body for the physical activity, reducing the risk of suffering
More informationPre and Post pool sessions. County Camps
Pre and Post pool sessions County Camps Key themes of the session PREPOOL Health and safety Environmental factors Swimmers clothing Why warm up? RMAP Which exercises? POST POOL Why do it? Good technique
More informationThe information in this package provides some guidance on planning physical training on a year round basis so to promote athlete technical
PHYSICAL TRAINING GUIDELINES The information in this package provides some guidance on planning physical training on a year round basis so to promote athlete technical performance in training and competition
More informationTHIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS
THIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS. REVIEW CHAPTERS 8, 9, 10, and 12 OF TEXT BOOK Homework Review; Lab 1 Review
More informationLower Extremity Physical Performance Testing. Return to Function (Level I): Core Stability
Physical performance testing is completed with patients in order to collect data and make observations regarding the overall function of the limb integrated into the entire functional unit of the body,
More informationInspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011
Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o
More informationCardio and Core. Exercise intensity moderate to high.
Cardio and Core Cardio and Core Introduction This exercise routine is created for men and women to target their cardiorespiratory endurance along with their core muscles. Throughout this workout there
More informationPine-Richland Field Hockey Self-Paced Summer Conditioning Program
Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts
More informationUniversal Hockey, Florida Panthers
Strength and Conditioning: the Hockey Player Background Information 0 Strength and Conditioning Coach: Catalyst Health, Universal Hockey, Florida Panthers 0 Chiropractor 0 Active Release Technique Provider
More informationChapter 9: Exercise Instructions
RESOURCES RESEARCHERS / MEDICAL HOW TO HELP SPONSORS GEHRIG CONNECTION MEDIA TELETHON MDA.ORG search our site Go MDA/ALS Newsmagazine Current Issue Home> Publications >Everyday Life With ALS: A Practical
More information2006 Back to The Basics Strength and Conditioning Clinic. Warm Ups and Flexibility
2006 Back to The Basics Strength and Conditioning Clinic Warm Ups and Flexibility Building the complete athlete Strength Training and Core Development Plyometric Training Speed and Agility Flexibility
More informationAlpine Training Systems
Alpine Training Systems Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Late Childhood Pre-puberty before growth spurt Puberty and growth
More informationCoach Development Seminar. Valencia July 2015
Coach Development Seminar Valencia July 2015 Session Objective Measuring / Monitoring the young athlete Why do we use Postural analysis What is Coaching Essential Components of a Development Pathway What
More informationANNUAL PLAN: 4. General Competitive
ANNUAL PLAN: Training Phase 1. General Preparation 2. Specific Preparation 4. General Competitive 5. Finals Month Feb March April May June July August Week 1 2 3 4 1 2 3 4 Program Fitness Footwork Ball
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationA practical guide for the HPE Secondary teacher Giovanni Capello Director of Athletic Development
Health and Fitness centres in Schools: A practical guide for the HPE Secondary teacher Giovanni Capello Director of Athletic Development Presentation Overview Fitness facility design and set up Long term
More informationWellness to World Cup
Wellness to World Cup Presented by BMO Supporting wellness through to World Cup excellence The diagram shows how the LTPD model accommodates athletes at all levels of interest, ability and achievement.
More informationSpeed-endurance allows for the. Speed is the result of applying explosive. What is our recipe? Speed, Agility, and Speed- 11/5/2007
C H A P T E R Speed, Agility, and Speed- Endurance Development 20 What is our recipe? Increase Fast twitch fibers Train Fast Run Properly (Force Applications) + Stride Frequency/length Speed is the result
More informationApplicant Fitness Test Cumberland County Police Testing Consortium 2018
Applicant Fitness Test Cumberland County Police Testing Consortium 2018 This is a pass or fail test. The individual tests will be conducted in the order displayed below. 1. Vertical Jump Requirement Jump
More informationGoal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
More informationStrength Training Core Development Agility Dynamic Flexibility
Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for
More information1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up
More informationBREMEN WEIGHT ROOM ROUTINE:
BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER
More informationP ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING
P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation
More information20/40 Yard Dash. Mile Run/Walk
Objective Testing In addition to the Functional Movement Test, which offers subjective evaluation of a range of movement skills, Learn to Move Academy suggests an objective testing component to obtain
More informationPole Vault. USA Track & Field Level 1 Coaching School
Pole Vault USA Track & Field Level 1 Coaching School What you need to know Safety The Technique Drills Poles Vaulter identification Extras Questions... Safety Coach creates environment Warn athletes and
More informationWe see sport and physical activity as something all Canadians can do to promote wellness and the health of our communities.
Introduction Sport Canada's Long Term Athlete Development (LTAD) is a key part of the Canadian Sport for Life (CS4L) movement to improve the quality of sport and physical activity in Canada. Through improved
More informationCumann Lúthchleas Gael Builds Character
Cumann Lúthchleas Gael Builds Character New cover slide Free Intro Ulster GAA Coaching Resources Introduction: Ulster GAA has, for many years been working at the forefront in the production of resources
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationSome Tips to Get Started When starting a strengthening program, keep some guidelines in mind:
Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.
More informationHigh Jump Categories for Improvement
High Jump Categories for Improvement Flexibility Starting strength Dynamic Strength Speed Endurance Top speed/ explosiveness Mental training 001 Overall Concepts 1.Gradual acceleration 2.Smooth transition
More informationHIIT Workout P2 Week One Week One - M-W-F -Workout Routine:
HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This
More informationSt Benedict s School Skills Coach Job Description and Responsibilities
St Benedict s School Skills Coach Job Description and Responsibilities To maintain high standards of quality coaching. Be an outstanding role model to the pupils and demonstrate a professional approach
More informationAll exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.
HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.
More informationBASIC AND SPECIAL PHYSICAL PREPARATION OF TOP TABLE TENNIS PLAYERS
BASIC AND SPECIAL PHYSICAL PREPARATION OF TOP TABLE TENNIS PLAYERS Prof. Zoran Djokic coach of Yugoslav National Team. Faculty of Physical Education and Sport University - Novi Sad - Yugoslavia 1 Introduction
More informationACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions
ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,
More informationK-5 PHYSICAL EDUCATION Standards/Benchmarks/Grade Level Expectations (GLE)
Standard 1: Uses a variety of basic and advanced movement forms Interval Benchmark 1: Uses a variety of basic locomotor movements (e.g., running, skipping, hopping, sliding) Interval Benchmark 2: Uses
More informationBody Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features
More informationACTIVITY TYPE. Stretching COACHING RESOURCE
ACTIVITY TYPE Stretching 161 Stretching, Warm-up and Cool-down A regular stretching, warm-up and cool-down routine is an essential component of any athlete s program no matter what their age or competition
More informationTraining the Shoulder for Racquet Sports Michael Barnes, MEd, CSCS
Training the Shoulder for Racquet Sports Michael Barnes, MEd, CSCS Many sport movements involve accelerating an implement, such as a ball, bat or racquet, or transferring force from the ground to the hands.
More informationMaryland Volleyball Camps
Maryland Volleyball Camps High School Prep Performance Packet Introduction Thank you for participating in the High School Pre-Tryout Clinic. By attending this clinic, you have shown interest in becoming
More informationPERFORMANCE COACH CONTEXT
PERFORMANCE COACH CONTEXT EVALUATION TOOLS AND FORMS (Version 0.2 JAN 19, 2017) 1 2 3 4 Evaluation Tools & Forms This document outlines a series of forms that Evaluators will use when evaluating Performance
More informationThe Purpose of Training
The Purpose of Training Training improves the physiological capacity of athletes to bring out the best performance possible. The demands of the sport can be identified by undertaking an activity analysis.
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationTable of Contents. Speed Skating Canada s Long-Term Athlete Development Plan
LTAD_english_cover.qxp 10/13/2006 10:36 AM Page 1 LTAD_english_cover.qxp 10/13/2006 10:37 AM Page 3 Speed Skating Canada s Long-Term Athlete Development Plan Table of Contents 2...Glossary of Terms 5...Introduction
More informationMagellan Soccer Club has committed to delivering the MiSA Player Development
Magellan Soccer Club has committed to delivering the MiSA Player Development Pathway, which includes the MiSA delivery platform, curriculum and methodology. This system focuses on long-term athlete and
More informationA guide to microbreaks with practical exercises
A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,
More informationTraining For The Triple Jump. The Aston Moore Way
Training For The Triple Jump The Aston Moore Way Establish Your Technical Style/Model Go anywhere in the world, the triple jumps is still just a hop, step and a jump So, what do I mean by technical style
More informationSTRENGTH & CONDITIONING
STRENGTH & CONDITIONING 2015-2016 STRENGTH & CONDITIONING 2016-2017 STRENGTH & CONDITIONING 2017-2018 RESULTS 2015-2016 FALL 2015 7 SQUATTERS OVER 300lbs. SPRING 2016 32 SQUATTERS OVER 300lbs. FALL 2015
More informationTotal Body Exercises for Volleyball
Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body
More informationMELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.
MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF
More informationComplete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.
Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt
More informationTRAINING FOR EXPLOSIVE POWER
TRAINING FOR EXPLOSIVE POWER How fast an athlete can generate power from a stand still. Short sprinters, offensive lineman in football and shot putters are examples of explosive athletes. An athlete s
More informationRelationships of strength qualities
Strength and Conditioning for Track and Field: Why is Strength so Important? 2008 Indiana State High School Clinic Larry Judge Ph.D. Ball State University Muncie, IN USA Misconceptions Strength training
More informationa) Maximum Strength:- It is the ability to overcome or to act against resistance. It is the maximum force which is applied by the muscles to perform any certain activity. For developing maximum strength
More information