SAFELY DEVELOPING Speed, Quickness and Strength OVERVIEW. BNP to Advanced Training is SAFE/SMART TRAINING

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1 SAFELY DEVELOPING Speed, Quickness and Strength OVERVIEW BNP to Advanced Training is SAFE/SMART TRAINING

2 LOW INTENSITY HIGH BNP TRAINING is the BRIDGE 2 ADVANCED TRAINING High Intensity - Power - Speed - Quickness - Agility Advanced Training Builds on STRONG foundation TIME [weeks]

3 SAFELY DEVELOPING SPEED, QUICKNESS, and STRENGTH Most of us want everything immediately!! However, your body requires time to heal from Training 2 Play Sport(s). Are you aware that muscles tear in order to grow i.e., micro-tears]? 48 hours is always the rest time for working the same muscle groups [72 hours for plyometrics]. This provides the time for muscles to recover. Training; i.e., SAFE and AGE-APPROPRIATE training builds the teen female body from the ground up. The speed, quickness, and strength gains are always best trained after the female athlete makes her gains from SMART and HARD work based on a periodized training schedule. BNP Training sets the stage for SAFE/SMART Training

4 PLYOMETRIC TRAINING = ADVANCED TRAINING Plyometrics [ply-oˊ-metrics from Greek, plio = more + metrics]; a system of exercise in which the muscles are repeatedly stretched and suddenly contracted Volunteer coaches, no matter how great an athlete when younger, may not have training in kinesiology, physiology, and biomechanics. Yes, there are books and websites that demonstrate proper technique, but without specialized training it is difficult to develop a SAFE and AGE-APPROPRIATE plyometric program for a teen female athlete. E.g., Do you know how many jumps or hops equals an Easy, Medium, or Hard training day? The following is being presented so you gain an appreciation of what is required when a trainer uses plyometric exercises; i.e., explosive training to optimize fast-twitch muscles as part of an advanced training program.

5 intensity 8 PERIODIZED TRAINING SCHEDULE Some athletes may get to 8.5 [or 85%] Intensity See slide for daily/weekly progressions general guidelines Levels General Look at Periodized Principles; previously untrained athlete. Baseline assesment will show each female athlete s starting point. Each level represents how the intensity changes for that period of time. SAFEST way to prepare an athlete to play Time IN WEEKS

6 DAILY/WEEKLY GUIDELINES 4 PERIODIZATION PLANNING General, Overview Guidelines GUIDELINES* 13 week training program provides best results; 3 training days/week Sub-maximal training for teen female athletes Easy, Medium, and Hard training days Weeks 1 3 Weeks 4 6 Weeks 7-9 Back to back days with 48 hours rest for same muscle groups Cannot have back to back HARD training day Baseline assessment 5% or less difference achieved from side to side and front to back for whole body BNP achieved by 6 9 visits Increase intensity to between 70% - 75% for entire training day Increase intensity to between 75% - 79% for entire training day Easy Medium Plyometric hops should begin Weeks Increase intensity to between 80-85% for entire training day o Last 4-6 training sessions taper down for sport season to begin Ballistic sports end with fast-twitch muscle training Speed, quickness, agility are topped off for this 13 week training cycle * This planning is for overview only and for a healthy teen female without any medical challenges

7 Why does each cycle go down before going to a new fitness level? Safe training principles recognize the need for the human body and mind to relax over time. It is impossible to peak an athlete for 13 weeks; maximum is usually 2-3 weeks. Periodized planning builds a program that minimizes the risk of injury. AVOID Burnout physical, mental, or a combination of both must be avoided at all costs. Daily Nutrition 4 Energy All athletes should be planning which combination of foods are best to achieve an optimum energy training level.

8 If pool with 7 minimum depth is available, use for running Shallow water for plyometric jumps/hops

9 TRAINING TIME - Train in off-season to make GAINS - Maintain GAINS during season Today s youth sports environment does not provide a 6 13 week time period where any young athlete can train without practicing/playing. Currently, maybe 2-4 consecutive weeks are taken off once or, at most, twice per year. QUESTION: Professional athletes take off 6+ weeks per year to rest, before training to get ready for their season shouldn t teen female athletes with possible open growth plates, etc. take off at least the same amount of time? FACT: Females with ACL injury, whether surgery is required or not, 70%+ will have osteoarthritis [OA] within 12 years as compared to males who may, or may not have OA within 20 years