Long-Term Athlete Development Winning BMX

Transcription

1 Log-Term Athlete Developmet Wiig BMX

2 PHOTO: FQSC We ackowledge the fiacial support of the Govermet of Caada through Sport Caada, a brach of the Departmet of Caadia Heritage. Cyclig Caada Log-Term Athlete Developmet: BMX

3 Cotets 1 Wiig BMX The BMX Log-Term Athlete Developmet Model BMX ad Growth ad Developmet Developig Wiig Skills The Stages of BMX for Fu ad Skill The Role of Competitio The Stages of BMX for Performace Buildig Caadia BMX From Wiig BMX to Wiig for Life Resources ad Cotacts Ackowledgemets Cyclig Caada thaks the followig for their cotributio to this documet: Breda Arold Adam Muys Mathieu Boucher Paul Jurbala Documet edited ad prepared by Paul Jurbala, commuityactive Desig: Joh Luimes, i. Desig Group ISBN# PHOTO: FQSC 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

4 1 Wiig BMX What does it mea to wi at BMX? BMX is really two sports. For youg riders, up to about 12 years old, BMX racig is fu, fast ad competitive. Wiig races may seem importat, but what really couts is fu, friedship, developig skills, ad learig the lessos of sport. By participatig i BMX as oe of may sports, the rider develops physical literacy, the basic movemet ad sport skills which are the foudatio of athleticism. Wiig i this BMX meas buildig great skills, remaiig physically active, ad developig a life-log love of cyclig ad sport. We call this BMX for Fu ad Skill. There is a secod sport we call BMX for Performace. Whe the rider is ready, begiig aroud age 13 or 14, he or she ca start developig the physical abilities, competitio skills ad experiece that leads to World Champioship ad Olympic podiums. Reachig the top i this sport takes years of hard work ad dedicatio. It demads excellet skills, athletic abilities, speed ad power. There is a secret to success: the well-developed BMX skills from BMX for Fu ad Skill ad the overall athleticism leared i other sports is the first step oto the podium. Without those skills, it is difficult to reach the highest levels. This documet is a guide to wiig i both kids of BMX. It is based o priciples of Log-Term Athlete Developmet. LTAD is based o sport sciece research combied with the practical experiece of workig with thousads of athletes ad coaches to develop a comprehesive set of priciples for effective athlete developmet. LTAD is more tha a model - it is a system ad philosophy of sport developmet. Sice athlete ad participat developmet is at the core of Cyclig Caada s missio, LTAD is key to everythig we do, whatever our role or level withi the cyclig system. Our obligatio is to help every Caadia cyclist fulfill their aspiratios ad be the best they ca be. Our goal is ot simply to help Caadia BMXers oto iteratioal podiums, but to esure that every athlete ca ejoy participatio i cyclig for a lifetime. PHOTO: ROB JONES 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

5 2 The BMX Log-Term Athlete Developmet Model LTAD is a model of life-log developmet i which the athlete passes through stages, from Active Start to Active for Life. All idividuals pass through the Active Start, FUNdametals ad Lear to Trai stages from birth through adolescece, ad acquire a critical foudatio of physical literacy or competece i basic movemet ad sport skills. From there they progress as far as their will ad potetial carry them. Oly a few reach the level of high performace of the Trai to Wi stage. Cyclig Caada s LTAD Volume 1 documet outlies the stages of developmet for cyclists icludig BMX. You ca also fid other resources at Compared to other types of cyclig ad may other sports, BMX riders ofte begi at a very youg age. This places a special resposibility o BMX coaches, leaders, ad parets of youg BMX riders. It is essetial to uderstad that whe workig with youg participats, we are ot simply preparig them for our sport, but for all sports- ad that by offerig wellrouded developmet that builds physical literacy, we are also preparig them for a more active, healthy lifestyle. Equally importat, youg athletes of the same chroological age ca vary widely i their developmet, ability to lear skills, ad emotioal readiess for competitio. Over-emphasis o skills ad tactics the athlete is ot ready to lear, or itesive competitio, ca take the fu out of BMX. Every youg athlete deserves a program appropriate to their idividual stage of developmet. The BMX Cyclig model has 9 stages, which take a rider from learig to ride a bicycle through to participatio for life. Not all cyclists pass through the Excellece stages; after learig the basics i the early stages a idividual ca move to the Active for Life stage at ay time. Active life-log participatio is as importat as competitive success. Active for Life Caadia Sport for Life ACTIVE FOR LIFE/ COMPETITIVE FOR LIFE eter at ay age after growth spurt WINNING BMX TRAIN TO TRAIN age 10 to 11F/12M 3-6 years i BMX LEARN TO TRAIN age years i BMX FUNDAMENTALS age years i BMX ACTIVE START age years i BMX TRAIN TO WIN age years i BMX LEARN TO WIN age years i BMX TRAIN TO COMPETE age 14F/15M to years i BMX LEARN TO COMPETE age 11F/12M to 14F/15M 4-7 years i BMX BMX for Performace BMX for Fu ad Skill 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

6 3 BMX ad Growth ad Developmet Log-term Athlete Developmet (LTAD) is a pathway for optimal traiig, competitio ad recovery throughout a athlete s career, particularly i relatio to the importat growth ad developmet years of youg people. LTAD stages are based o sport years which is the time spet developig i sport. The prior sport experiece of the athlete, combied with his/her idividual stage of physical, metal ad emotioal developmet, is much more importat tha chroological age i determiig what the athlete is ready for. Notice that the overlap betwee sport years i each stage may permit some athletes to progress through more tha oe stage per year. It is strogly recommeded the athlete ot be pushed through more tha two stages per year, o matter how exceptioal they seem to be. It is also very importat to take advatage of sesitive periods of adaptatio as the child grows ad develops. The mid ad body are most able to develop i specific ways at specific times. Skills, for example, are leared quickly from about age 8 to 12. Physical stregth, power ad edurace ca be developed after the growth spurt, also called Peak Height Velocity (PHV). See the glossary for defiitios. Females Speed Males Suppleess Speed 1 PHV Developmetal Age Rate of Growth CH R O N O L O G I C A L A G E uder Suppleess Skills Skills Speed 2 Stamia Stregth 1 & 2 PHV Stamia Speed 2 Stregth Rate of Growth Physical, Metal - Cogitive, Emotioal Developmet Diagram: Ehaced Periods of Adaptatio i Relatio to Rate of Growth (courtesy Caadia Sport for Life) 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

7 4 Developig Wiig Skills BMX skills, icludig startig, pedalig at high speeds, corerig, passig, ad jumpig, are the foudatio of wiig BMX. These skills are best developed whe the athlete is from 8 to 12 years old, a sesitive period of adaptatio for the body ad mid. High performace i BMX is impossible to reach without these skills, ad the skills ca trasfer to other kids of cyclig ad to other sports. It makes sese to focus o developig wiig skills. What is the best way to develop those wiig skills? Here are the lessos leared by top coaches ad sport scietists: Skills learig ca oly occur if the learer is iterested ad egaged. Sice youg childre have short attetio spas, the best learig is through fu games specifically desiged to build skills. Eve i older childre ad adults, skills are leared best whe learers use a experimetal approach, tryig out variatios of the skill to see what works best. The coach provides feedback oly whe performace falls outside pre-determied limits, ad questios the athlete afterward, effectively askig the athlete to discover determie what works for him/ herself. Radomized practice, difficult-first istructio, ad use of questioig ad video to ehace feedback are all part of top skill developmet programs. Whe learers are highly motivated, they egage i deliberate practice. This is a highly focused, idividual approach of tryig a skill hudreds of times to perfect it. Nobody ca make a athlete use deliberate practicethe urge comes from withi. Whe a coach sees a athlete egagig i deliberate practice, he or she should support ad guide it. What does this look like i BMX? Here are some examples: Riders usig flat pedals (ot clips) for all kids of skill learig, right through their careers. By usig flat pedals the rider has to lear correct form for may skills icludig hops, mauals ad jumps, as he/she ca t pull the bike up by the pedals. Deliberate use of participatio i other sports to develop well-rouded athleticism o lad, i water, ad o ice ad sow, developig balace, agility, object-cotrol (e.g. ball- or puck-hadlig) ad eye-had ad eyefoot coordiatio. Riders playig all kids of coach-led games, o ad off the bike, to develop a wide rage of skills. A good mix of relaxed fu ad itese cocetratio durig activities. Coaches who kow how to mix up activities ad try differet approaches to help riders get a skill- ot just by tellig, but by demostratig, tryig differet movemets, ad watchig differet situatios ad advaced riders. Advaced riders helpig ewer riders out, ad beig role models for them. The followig BMX Skills Grid shows a repertoire of BMX skills ad suggests whe they ca be developed. PHOTO: FQSC 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

8 BMX SKILLS DEVELOPMENT GRID Pathway Fudametal Lear to Trai Trai to Trai Lear & Trai to Compete Lear & Trai To Wi Chroological Age M Chroological Age F Traiig Age (Sport Years) 0 3 years 1 5 years 3 6 Years 4 9 years >8 years Skill Developmet ACQUISITION (A) Itroductio of skill (movemet patterig) Cogitive Stage CONSOLIDATION (C) Stability of skill through practice (correct executio i variable coditios) Associative Stage REFINEMENT (R) Fie tuig of skills (Mior improvemets ad creative solutio uder all coditios) Autoomous Stage NCCP Coachig Cotexts Commuity Iitiatio Competitio Itroductio Comp-Dev Comp-HP Foudatio Skills Motor Skills Techical Skills- Start Balace A C R Agility A C R Ru Jump Throw+ A C R Basic cyclig skills A C R Icrease leg speed A C R Balace-gate A C R Agility o bike A C R Body positio Pedal positio A C R Pre-load/pre-sap A C R Sap A C R First pedal strokes A C R A C PHOTO: FQSC 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

9 Techical Skills- Jumpig Techical Skills- Corerig Tactical Skills Metal & Decisio Skills Pumpig & rollig A C R Buy hop (flat pd) A C R Rear wheel hop A C R Pre-maual A C R Maual (sigle) A C R Maual (multiple) A C R Wheelie (coaster) A C R Wheelie (seated) A C R Speed jump sigle A C R Speed jump double A C R Jumpig style A C R Basic- lea, pedals A C R Speed cotrol A C R Pedal positioig A C R Cotact with riders A C R Track posit start A C R Corerig lies A C R Assess track layout & choose strategy Assess track layout & choose gearig Use track layout to improve positio React to crashes ad maitai speed/ positio A C R A C R Visualizatio A C R Focus & re-focus betwee heats Develop ideal perf state (IPS) routie A A C R C R A C R A C R 2010 Cyclig Caada Log-Term Athlete Developmet: BMX

10 5 The Stages of BMX for Fu ad Skill The followig table shows key BMX developmetal factors for the first LTAD stages from Active Start to Trai to Trai, ad Active for Life. For more iformatio o Cyclig s LTAD refer to Cyclig Caada s LTAD Volume 1. Stages are based o both chroological age ad sport years which is the time the athlete spet developig i sport. ACTIVE START Age years i sport FUNDAMENTALS Age years i sport LEARN TO TRAIN Age years i sport TRAIN TO TRAIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Defiig the Stage Develop movemet literacy Participat builds basic movemet skills though a wide variety of ustructured fu physical activities o lad, i water, ad slidig o sow ad ice. Later i the stage the participat lears to ride a bike. Developig physical literacy Participats take basic movemet skills ad adapt them to sport, while learig basic sport cocepts of rules ad competitio. Lear basic sport skills through participatio i multiple sports icludig cyclig. Developig skills Participats build o a base of physical literacy formed i the Active Start ad FUNdametals stages. Itroductio to a sport traiig program. Major emphasis o acquirig ad developig BMX skills. Participatio i multiple sports icludig cyclig. Buildig the egie Ejoy ad appreciate the sport of BMX cyclig Participate i a progressive BMX cyclig traiig program. Build fitess by practicig skills i race ad game situatios. Major emphasis o developig ad refiig cyclig skills. Participatio i multiple sports. Maitai activity, give back Ejoy ad appreciate the sport of cyclig Emphasis o maitaiig fitess through year-roud activity. Participatio i multiple sports icludig cyclig. Look for leadership opportuities e.g. coachig, officiatig Participat Profile From age 0 to 6 years old, a child is a learig machie full of curiosity ad always o the move. Brai coectios are beig made ad the body is growig rapidly. The child has a short attetio spa ad eeds lots of variety ad frequet breaks. Social play with other childre develops gradually, but the child loves to imitate ad play with parets. Limited ability to grasp cocepts like sport rules but lots of imagiatio to create their ow games. From age 0 to 6 years old, a child is a learig machie full of curiosity ad always o the move. Brai coectios are beig made ad the body is growig rapidly. The child has a short attetio spa ad eeds lots of variety ad frequet breaks. The child loves to imitate parets ad bid kids Limited ability to grasp cocepts like sport rules but lots of imagiatio to create their ow games. Movig ito formalized sport ad competitio. Widows of traiability are importat: uloaded speed (e.g. leg speed) ad skills are traiable i this stage. Participat typically most iterested i beig with frieds ad experiecig the fu of competitio. Participat lacks log-term goal focus ad may ot be iterested i serious traiig. Focus o fu. Well-adapted ad becomig more cofidet about sport. Becomig serious about BMX- lovig the sport. Participat may be ay age, but if uder age widows of traiability are critical. Participat wats to compete, ad positive race experieces are importat. Cofidet about sport participatio. Ejoys cyclig. Participat may be ay age after adolescece (basic physical literacy is developed). Sport participatio is importat to physical ad emotioal well-beig ad is a part of social life Cyclig Caada Log-Term Athlete Developmet: BMX

11 ACTIVE START Age years i sport FUNDAMENTALS Age years i sport LEARN TO TRAIN Age years i sport TRAIN TO TRAIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Basic Cyclig Objectives Lear how to ride a bike Lear the most basic cyclig skills: balace, steerig, brakig. Build geeral activity level ad movemet skills through cyclig ad other sports Lear how to ride a bike Lear basic cyclig skills: straight-lie ridig, usig cotrols (eg had brake), pedal stadig up. Build geeral activity level ad movemet skills through cyclig ad other sports Lear more advaced cyclig skills. Adapt to sport traiig. Develop good positio o bicycle ad pedalig techique ad speed. Build geeral activity level ad fitess through cyclig ad other sports. Cosolidate advaced cyclig skills Work with a good coach to adapt to BMX cyclig specific traiig routie Eter regular competitio Build cyclig fitess through cyclig ad other sports Maitai regular physical activity May compete as desired Fid ways to give to sport as a coach, official or leader BMX-specific Objectives & Support Explai that the big track, jumps, racig, etc are for riders who have leared soud basic cyclig skills. Provide a mii-track with suitable terrai for ew ridersthe equivalet of the buy hill i dowhill skiig. Use flat pedals oly (o clips). Do ot use placigs, times, or stadigs if fu competitios are permitted. Istead, praise riders for good skill executio ad tryig hard. Provide a mii-track with suitable terrai for ew ridersthe equivalet of the buy hill i dowhill skiig. Begi to use the big track (regular track) but do ot itroduce advaced cyclig skills util the basics are mastered. Use flat pedals oly (o clips) to help riders master the skills, especially jump skills. Develop higher pedal rates e.g revolutios per miute (rpm) Miimize use of placigs, times, or stadigs i competitios. Use a system of idetifyig ad rewardig good skill executio. Use the regular BMX track but cotiue to refie basic skills usig off-track sessios. Use flat pedals oly (o clips) to help riders master jump skills. Depedig o rules, clips may be itroduced ear the ed of this stage for races but riders should cotiue usig flat pedals part of the time for skill practice. All the key race start ad jump skills, ad some basic tactical (positioig) skills, are leared i this stage. The mai focus is skill developmet ot competitio. De-emphasize competitio results based o place or stadigs i competitios. Emphasize more cotrollable aspects such as times, good positioig, good use of skills. Cotiue to refie basic skills usig off-track sessios. Cotiue usig flat pedals part of the time for skill practice. All the key race start ad jump skills are cosolidated i this stage. More advaced tactical skills are added. The mai focus is skill ad tactical developmet. Cotiue to develop higher pedal rates e.g rpm. Cotiue to emphasize cotrollable race results such as times, good positioig, good use of skills ad tactics. Access to equipmet ad facilities Access to coach if desired Access to appropriate sport programs Cotiue to develop higher pedal rates e.g rpm Cyclig Caada Log-Term Athlete Developmet: BMX

12 ACTIVE START Age years i sport FUNDAMENTALS Age years i sport LEARN TO TRAIN Age years i sport TRAIN TO TRAIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Physical Developmet Daily activity: miimum 30 miutes/day for toddlers ad 60 miutes/day for preschoolers. FUN activities o lad, i water ad air, ad slidig o sow ad ice. Ecourage ruig, with stops, starts ad chages i directio. Catchig ad throwig games usig a wide rage of soft objects, ad balls of differet sizes. Start with two hads the progress to usig left ad right hads to catch ad throw. Balace, jump, slither like a sake, ad roll like a rollig pi. Use hads, feet ad other body parts to balace, push ad jump. Ride a tricycle or bike. Physical literacy: further developmet of basic movemet skills icludig locomotor, object cotrol ad balace ad agility skills. Speed, power ad edurace through FUN ad games Stregth: Itroductio to core stregth ad stability through fu games Warm up/cool dow: Itroduce the cocept Be aware of ad moitor maturatio which may occur at differet rates. Do ot emphasize speed, power or edurace; develop oly through FUN ad games Itroductio to cocept of warm up/cool dow Be aware of ad moitor maturatio which may occur at differet rates. Use skill-buildig activities such as high repetitios of starts or practice races to develop speed, power ad edurace. Stregth: Build core stregth ad stability- usig ow body weight exercises. Refie warm up/cool dow Aerobic ad aaerobic power: Mix of developmet through fu ad games, ad specific developmet. Note widow of traiability at growth spurt (ages girls, boys). Speed, power ad edurace through FUN ad games Stregth: Build core stregth ad stability- use ow body weight or weights as desired Aerobic power: Mix of developmet through fu ad games, ad specific developmet. Participatio i multiple sports ad activities Techical Developmet Explore risks ad limits i a secure eviromet. Lear to ride a bike. Develop basic cyclig skills: tur, climb, desced, accelerate, brake. Explore risks ad limits i a secure eviromet Develop good cyclig positio ad pedalig techique Develop basic cyclig skills: tur, climb, desced, accelerate, brake, small jumps. Focus o motivatig ad FUN activities Cotiue to develop ew skills i progressively challegig situatios (e.g weight trasfer, pumpig, mauals, jumpig, brakig from speed, stadig, balacig, wheel lifts, etc) Gate starts, buy-hop a 2x4 Cotiue to explore risks ad limits i safe eviromet. Cotiue to develop ew skills i progressively challegig situatios (e.g weight trasfer, pumpig, mauals, jumpig, brakig from speed, stadig, balacig, wheel lifts, etc) Gate starts- refie motio ad timig Buy-hop 1 Perfect mauallig; itroduce double-mauallig Develop ad maitai good cyclig positio ad pedalig techique, cyclig skills Focus o motivatig ad FUN activities Cotiue to explore risks ad limits i safe eviromet Cyclig Caada Log-Term Athlete Developmet: BMX

13 ACTIVE START Age years i sport FUNDAMENTALS Age years i sport LEARN TO TRAIN Age years i sport TRAIN TO TRAIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Tactical Developmet Watch races. Uderstad basic cocept of racig: idea of first across the lie Lear basic cocepts ad rules of BMX: race, moto. Develop basic tactics, ethics Watch races for learig More advaced cocepts ad rules of competitio Develop race tactics: maitai speed o whole ru, track positioig, corer positioig, best lie, hi-lo passig. Refie race tactics: maitai speed o whole track, track positioig, corer positioig, best lies, passig. Tactics appropriate to level of racig (if desired) Motor & Metal Skill Developmet Motor learig itegrated ito practices through games Focus o motivatig ad FUN activities Motor learig itegrated ito practices through games Focus o motivatig ad FUN activities Emphasize effort, doig oe s best, beig a good sport Motor learig itegrated ito practices through games. Develop leg speed (120+ rpm) ad reactio time. Develop appropriate attitude to competitio: doig oe s best, respect for other racers, coaches ad officials. Motor learig itegrated ito practices through games. Develop leg speed (140+ rpm) ad reactio time. Develop appropriate attitude to competitio: doig oe s best, respect for other racers, coaches ad officials. Metal skill developmet appropriate to level of racig (if desired) Traiig Program No orgaized traiig i this stage. Limited itroductio to traiig if desired. Program is based o fu, games, skill developmet. By ed of stage, 2-3 x per week, mis/sessio. Seasoal traiig program Participate i multiple other sports ad cyclig disciplies to build athletic skills. By ed of stage, 3-5 x per week i BMX seaso, 60 mi per sessio. Seasoal or aual traiig program with sigle periodizatio By ed of stage, 3-5 x per week i seaso, 90 mi per sessio. Daily physical activity Traiig appropriate to level of competitio desired, if ay Participatio i multiple sport activities Competitio Framework No orgaized competitio i this stage. Limited itroductio to competitio if desired ad appropriate to athlete. Late i stage, eter club, regioal, provicial races leadig to Provicial Champioships. Racig o flat pedals is recommeded. Traiig ad competitio with others is useful for developmet i this stage. This may iclude club programs, traiig groups, camps, etc. Itroductio to regular competitio if desired ad appropriate to athlete: Club, regioal, provicial races leadig to Provicial Champioships ad Games. Provicial-level racig; itroduce Natioal-level ear ed of stage icludig Natioal Champioships Provicial Games Provicial Traiig Camps for Team selectio Competitio if desired ad appropriate to athlete 2010 Cyclig Caada Log-Term Athlete Developmet: BMX 11

14 ACTIVE START Age years i sport FUNDAMENTALS Age years i sport LEARN TO TRAIN Age years i sport TRAIN TO TRAIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Parets help by Allow lots of room for exploratio ad risk-takig i a safe eviromet. Promote physical activity ad healthy eatig as a family activity. Role modelig is very importat. Provide short-duratio, rapidly chagig activities with lots of breaks. Let the child s attetio spa ad iterest dictate the activity. These are the samplig years. Support the child to participate i may kids of activity icludig may kids of sport. Look for coaches who are Natioal Coachig Certificatio Program traied. Cotiue to support samplig participatio i may kids of activity icludig may kids of sport. Support skills, skills, skills. Emphasize fu, friedships, ad hoest effort i your child s sport experieces. Remember childre ca be far apart i maturatio: do t compare to others. Look for coaches who are Natioal Coachig Certificatio Program certified. Cotiue to support samplig participatio i may kids of activity icludig may kids of sport. Miimize sigalig that wiig is importat; do t ask how did you do? but istead emphasize fu, friedships, ad hoest effort. Look for coaches who are Natioal Coachig Certificatio Program certified i Itroductio to Competitio. These are the support years. The child is begiig to specialize by reducig the umber of other sports- 2 or 3 at most. Parets help by assistig the child to get to practice ad competitios, esurig equipmet is safe, ad supportig the coaches decisios. Do t add pressure to your child by emphasizig wiig ad performace; istead, remove pressure by lettig him/her make their ow decisios ad supportig them by esurig they have looked at all optios ad opportuities. Supportig all kids of sport activity ad iterests, icludig learig to coach or officiate. Supportig o-competitive sport iterests. Coachig Parets, family, ad teachers are the mai coaches at this stage. BMX coach should be Let s Ride! Commuity Cyclig Iitiatio traied (NCCP) Let s Ride! Commuity Cyclig Iitiatio traied, or Coach workig toward certificatio i Ready to Race! Itroductio to Competitio Coach certified i Ready to Race! Itroductio to Competitio Coach certified i Ready to Race! Itroductio to Competitio Coach if appropriate ad desired Commuity Cyclig Ogoig traied Testig & Talet ID Noe i this stage. Noe i this stage. Itroduce performace measuremet (by coach) based o performace of BMX skills ad overall physical abilities. Itroduce performace measuremet (by coach) based o performace of BMX skills. Fuctioal movemet scree Noe i this stage Cyclig Caada Log-Term Athlete Developmet: BMX

15 6 The Role of Competitio Competitio is a good servat, but a poor master. What do we mea whe we say, Competitio is a good servat, but a poor master? Sice athletes ad coaches wat to wi, competitio formats ad schedules ofte determie the shape of athlete traiig programs. Wiig is a obvious idicators of success, so it becomes easy to eglect harder-to-measure factors such as skill developmet ad satisfactio. The highly competitive athlete, coach or paret becomed focused o gettig to ad succeedig at a series of competitios, above all else. Uless sport leaders pay careful attetio to matchig the format of competitio to the developmetal eeds of athletes, the quest for success may distort developmet, for example, by leadig a BMXer to ride with clip pedals to improve his/her start, whe he/she has ot yet developed skill with flat pedals. Competitio has become the master. If competitio is to be a good servat rather tha a poor master, the ature of BMX competitios should reflect the goals for each developmetal stage, icludig reiforcemet of social, psychological ad physical developmet objectives. I the early BMX for Fu ad Skill stages, ejoymet of the sport ad the developmet of good skills are most importat goals. Later, i the BMX for Performace stages the format of competitios should help the rider develop fitess, focus ad competitio abilities. Every competitio should have a specific purpose tied to the athlete s stage, whether it is to develop tactical skills, to practice for a major competitio, or to perform at a Champioship evet. Here are some tips: I the BMX for Fu ad Skills stages: Itroduce competitio oly whe the rider has developed soud basic BMX skills. Choose competitios which use track profiles suitable for the rider s skill level. Emphasize the rider demostratig skills i competitio, ot wiig. For example, great positio out of the start! or great pass o that bakig! Avoid chasig rakigs or plates. Avoid comparig results to other riders. Compare to previous performaces- look for improvemet ad cosistecy. Avoid excessive, expesive travel to atioal competitios util the rider is ready (Trai to Trai stage). I the BMX for Performace stages: Select competitios based o specific criteria: developmet of skills ad tactics, tryig a higher level of competitio for learig, or tryig a harder track (e.g. Supercross) for the first time. At first (Lear to Compete) select oly a few races per seaso where performace ad rakig matter. Icrease the emphasis o performace progressively. Esure there is eough time for recovery ad traiig betwee competitios i the pla. How to kow whe the rider is ready to move to the ext stage of developmet ad tougher competitios? Just because the rider is wiig races, that does ot put him or her i the Trai to Wi stage. Some stages have growth ad developmet markers- for example, puberty marks the begiig of the time whe the athlete ca build stregth ad power, so the BMX for Performace stages (Lear to Compete to Trai to Wi) caot begi util the. Likewise the rider is ot ready for the Supercross track util he/she has the stregth to maage the start ad the skill ad power to clear the bigger jumps, which typically caot occur util after puberty. A experieced, traied coach usually has the best perspective o whe to take the ext step. PHOTO: FQSC 2010 Cyclig Caada Log-Term Athlete Developmet: BMX 13

16 7 - The Stages of BMX for Performace The followig table shows key BMX developmetal factors for the LTAD stages from Lear to Compete to Trai to Wi, ad Active for Life. For more iformatio o Cyclig s LTAD refer to Cyclig Caada s LTAD Volume 1. Stages are based o both chroological age ad sport years which is the time the athlete spet developig i sport. Defiig the Stage LEARN TO COMPETE Age years i sport Optimizig the egie Major focus o implemetig skills leared earlier i competitio; learig through competitio. Cotiuig to refie ad perfect techical skills. Developig metal skills for competitio. TRAIN TO COMPETE Age years i sport Optimizig the egie Major focus o implemetig skills leared earlier i competitio; ad refiig competitio tactics ad abilities i a wide rage of evets. Cotiuig to refie ad perfect techical skills. Developig metal skills for competitio. LEARN TO WIN Age years i sport Maximizig the egie Major focus is developig speed ad power. Learig to perform o demad i high pressure competitio situatios. Refiig ad perfectig skills ad tactical skills. Refiig metal skills for competitio; learig to maitai performace while balacig life skills i high performace competitio. TRAIN TO WIN Age years i sport Performace o demad ability to perform at top level despite setbacks Perfectig all physical abilities ad recovery/regeeratio. Able to perform o demad i high pressure competitio situatios. Refiig ad perfectig skills ad tactical skills. Refiig metal skills for competitio; able to maitai performace while balacig life skills i high performace competitio. ACTIVE FOR LIFE ay age after growth spurt Maitai activity, give back Ejoy ad appreciate the sport of cyclig Emphasis o maitaiig fitess through year-roud activity. Participatio i multiple sports icludig cyclig. Look for leadership opportuities e.g. coachig, officiatig PHOTO: FQSC Cyclig Caada Log-Term Athlete Developmet: BMX

17 LEARN TO COMPETE Age years i sport TRAIN TO COMPETE Age years i sport LEARN TO WIN Age years i sport TRAIN TO WIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Participat Profile Is iterested i pursuig excellece. Is prepared to trai hard ad focus o competitive success. Self-image becomes defied, icludes sport as a major elemet i idetity. Growth spurt ad oset of puberty i this stageimplicatios for growth, level of fatigue, coordiatio, Needs support etwork icludig family, coach to maitai focus o sport career. Is serious about sport ad pursuig excellece. Is prepared to trai hard ad focus o competitive success. Is likely experiecig life challeges i balacig school, family, persoal relatioships ad work, which may detract from commitmet to sport. Self-image icludes sport as a major elemet i idetity. Lookig ahead to ext steps i sport success e.g. college, Natioal Team but may be frustrated by ijury or other priorities. Needs a support etwork icludig family, coach, sport sciece ad health care to sustai sport career. Fully committed to BMX ad pursuig excellece. Traiig hard ad focus o competitive success is a full time job. Learig to cope with life challeges i balacig school, family, persoal relatioships ad work, which may detract from commitmet to sport. Self-image icludes sport as a major elemet i idetity. Completely focused o ext steps i sport success e.g. Natioal Team, Worlds, Olympics. Buildig a support etwork icludig family, coach, sport sciece ad health care to sustai sport career. At the top a role model. Fully committed to BMX ad excellece. Workig to stay o top of the BMX world. Traiig hard ad focus o competitive success is a full time job. Copes with life challeges i balacig school, family, persoal relatioships ad work. Self-image icludes sport as a major elemet i idetity. Completely focused o ext steps i sport success e.g. Natioal Team, Worlds, Olympics. Has built a support etwork icludig family, coach, sport sciece ad health care to sustai sport career. Cofidet about sport participatio. Ejoys cyclig. Participat may be ay age after adolescece (basic physical literacy is developed). Sport participatio is importat to physical ad emotioal well-beig ad is a part of social life. PHOTO: FQSC 2010 Cyclig Caada Log-Term Athlete Developmet: BMX 15

18 LEARN TO COMPETE Age years i sport TRAIN TO COMPETE Age years i sport LEARN TO WIN Age years i sport TRAIN TO WIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt BMX-specific Objectives & Support May begi usig clips i competitio but cotiue usig flat pedals part of the time for skill practice. Key race start ad jump skills are refied i this stage. More advaced tactical skills as well as metal/decisio makig skills are added. The mai focus is tactical developmet. Icreasig emphasis o race results (placigs) ad workig toward cosistet results. Cotiue to use elemets such as times, race positioig, good use of skills ad tactics to help aalyze race results. Cotiue to develop higher pedal rates e.g rpm. Cotiue usig flat pedals part of the time for skill practice. More advaced tactical skills as well as metal/decisio makig skills are refied through competitio. Icreasig emphasis o race results (placigs) ad workig toward cosistet results. Cotiue to use elemets such as times, race positioig, good use of skills ad tactics to help aalyze race results. Cotiue to develop higher pedal rates e.g rpm. Cotiue usig flat pedals part of the time for skill practice. Advaced tactical skills as well as metal/decisio makig skills are refied through competitio. Exposure to Supercross track Workig toward performace o demad - emphasis o cosistet race results. Use elemets such as sectio times, race positioig, video to help aalyze race results. Maitai high pedal rates e.g rpm. Cotiue usig flat pedals part of the time for skill practice. Advaced tactical skills as well as metal/decisio makig skills are refied through competitio. Master Supercross track Workig toward performace o demad - emphasis o cosistet race results. Use elemets such as sectio times, race positioig, video to help aalyze race results. Maitai high pedal rates e.g rpm. Access to equipmet ad facilities Access to coach if desired Access to appropriate sport programs Physical Developmet Advaced sport specific drills Speed, power: specific sprit traiig Stregth: Athlete specific core stregth ad stability, akle ad kee stability, free weights. Sport specific stregth i specific preparatio phase Warm up/cool dow- itegral, specific to traiig ad competitio Aaerobic power: specific prep ad competitio phases, targeted developmet Aerobic power: Specific traiig ad complemetary sports. Advaced sport specific drills Speed, power: specific sprit traiig Stregth: Athlete specific core stregth ad stability, akle ad kee stability, free weights. Sport specific stregth i specific preparatio phase Warm up/cool dow- itegral, specific to traiig ad competitio Aaerobic power: specific prep ad competitio phases, targeted developmet Aerobic power: Specific traiig ad complemetary sports. Major power developmet widow. Speed, power: specific sprit traiig Stregth: Athlete specific core stregth ad stability, akle ad kee stability, free weights. Sport specific stregth i specific preparatio phase Warm up/cool dow- itegral, specific to traiig ad competitio Aaerobic power: specific prep ad competitio phases, targeted developmet Aerobic power: Specific traiig ad complemetary sports. Primary focus is o adequate recovery/regeeratio from itesive traiig ad competitio. Major power developmet focus. Stregth: Maitai athlete specific core stregth ad stability, akle ad kee stability, free weights. Sport specific stregth i specific preparatio phase Aaerobic power: specific prep ad competitio phases, targeted developmet Aerobic power: Specific traiig ad complemetary sports. Speed, power ad edurace through FUN ad games Stregth: Build core stregth ad stability- use ow body weight or weights as desired Aerobic power: Mix of developmet through fu ad games, ad specific developmet. Participatio i multiple sports ad activities Cyclig Caada Log-Term Athlete Developmet: BMX

19 LEARN TO COMPETE Age years i sport TRAIN TO COMPETE Age years i sport LEARN TO WIN Age years i sport TRAIN TO WIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Techical Developmet Cotiue usig flat pedals part of the time for skill practice. Cotiue usig flat pedals part of the time for skill practice. Cotiue usig flat pedals part of the time for skill practice. Cotiue usig flat pedals part of the time for skill practice. Develop ad maitai good cyclig positio ad pedalig techique, cyclig skills Perfectig all BMX skills. Jump aalysis ad progressio from 10 to 25 Jumpig various obstacles ad jump profiles. Perfectig all BMX skills. Jump aalysis ad progressio from 10 to 25 Iitial experiece o Supercross track Perfectig all BMX skills. Masterig Supercross track Iovatig skills ad tactics Perfectig all BMX skills. Masterig Supercross track Iovatig skills ad tactics Focus o motivatig ad FUN activities Tactical Developmet Advaced tactics, executio of a race pla: multi-roud moto strategy. Advaced tactics, perfectig race pla: multi-roud moto strategy. Advaced tactics, executio of a race pla & multi-roud moto strategy. Advaced tactics, executio of a race pla & multi-roud moto strategy. Tactics appropriate to level of racig (if desired) Perfectig moto tactics. Perfectig moto tactics. Perfectig moto tactics. Perfectig moto tactics. Advaced kowledge of competitors Advaced kowledge of competitors Iovatig tactics Metal Skill Developmet Focus o decisio-makig i races ad uderstadig cosequeces Developmet of competitio routies pre-race, post-race Race focus, decisio-makig Refiig competitio routies pre-race, post-race Life skills, team relatios, maagig distractio Race focus, decisio-makig Perfect competitio routies pre-race, post-race Life skills, team relatios, maagig distractio, copig with adversity, time maagemet Race focus, decisio-makig Perfect competitio routies pre-race, post-race Life skills, team relatios, copig with adversity, time maagemet Metal skill developmet appropriate to level of racig (if desired) Traiig Program traiig hours per year. 4 to 6 sessios per week; 7 to 10 hrs/week. Sessios up to :00 hrs May participate i up to 1-2 other sports but is ow specializig i BMX Sigle periodizatio- 1 mai competitio with multiple sub peaks traiig hours per year. 5 to 8 sessios per week; 9 to 16 hrs/week. Sessios up to :00 hrs May participate i up to 1 other sport but is ow specializig i BMX Sigle periodizatio- 1 mai competitio with multiple sub peaks traiig hours per year. 6 to 10 sessios per week; 10 to 20 hrs/week. Sessios up to :00 hrs May participate i up to 1 other sport but is ow specialized i BMX Multiple periodizatio- multiple peaks traiig hours per year. 6 to 10 sessios per week; 10 to 20 hrs/week. Sessios up to :00 hrs May participate i up to 1 other sport but is ow specialized i BMX Multiple periodizatio- multiple peaks Daily physical activity Traiig appropriate to level of competitio desired, if ay Participatio i multiple sport activities 2010 Cyclig Caada Log-Term Athlete Developmet: BMX 17

20 LEARN TO COMPETE Age years i sport TRAIN TO COMPETE Age years i sport LEARN TO WIN Age years i sport TRAIN TO WIN Age years i sport ACTIVE FOR LIFE ay age after growth spurt Competitio Framework Trai ad compete i provicial program ad provicial/atioal selectio camps. Major focus is Natioal Champioships. First exposure to iteratioal competitio. Natioal ad iitial Iteratioal races Natioal Champioships Natioal Developmet Camps Provicial Team Caada Games Iteratioal races ad iitial World Cup races Natioal Champioships Natioal races Natioal Team Camps Iteratioal races: World Cup, World Champioships, Major Games Natioal Champioships Natioal races Natioal Team Camps Competitio if desired ad appropriate to athlete Parets help by These are the support years. The athlete is begiig to specialize by reducig the umber of other sports- 1 or 2 at most. Parets help by assistig the athlete to get to practice ad competitios, esurig equipmet is appropriate quality, ad supportig the coaches decisios. Do t add pressure by emphasizig wiig ad performace; istead, remove pressure by lettig him/her make their ow decisios ad supportig them by esurig they have looked at all optios ad opportuities. These are the support years. The athlete is begiig to specialize by reducig the umber of other sports- 1 or 2 at most. Parets help by assistig the athlete to get to practice ad competitios, esurig equipmet is appropriate quality, ad supportig the coaches decisios. Do t add pressure by emphasizig wiig ad performace; istead, remove pressure by lettig him/her make their ow decisios ad supportig them by esurig they have looked at all optios ad opportuities. These are the ivestmet years. The athlete is mature, capable of makig their ow decisios ad has specialized i BMX. Parets help by providig fiacial assistace ad beig there to offer extra support as eeded. These are the ivestmet years. The athlete is mature, capable of makig their ow decisios ad has specialized i BMX. Parets help by providig fiacial assistace ad beig there to offer extra support as eeded. Supportig all kids of sport activity ad iterests, icludig learig to coach or officiate. Supportig o-competitive sport iterests. Coachig BMX coach certified i NCCP Competitio Developmet Persoal coach ad may be workig with Provicial Team Coaches BMX coach certified i NCCP Competitio Developmet Persoal coach ad may be workig with Provicial ad Natioal Team Coaches BMX coach certified i NCCP High Performace Persoal coach ad may be workig with Provicial ad Natioal Team Coaches BMX coach certified i NCCP High Performace Persoal coach ad may be workig with Natioal Team Coaches Coach if appropriate ad desired Commuity Cyclig Ogoig traied Performace Testig By ed of stage, regular testig by coach (mothlyquarterly) Video skill aalysis Power-Wigate test Stadard 25m, 50m times Fuctioal movemet scree Regular testig by coach (mothly-quarterly) Power-Wigate test Video skill aalysis Stadard 25m, 50m times Fuctioal movemet scree Regular testig by coach (mothly-quarterly) Power-Wigate test Aerobic power Video skill aalysis Stadard 25m, 50m times Fuctioal movemet scree Regular testig by coach (mothly-quarterly) Power-Wigate test Aerobic power Video skill aalysis Stadard 25m, 50m times Fuctioal movemet scree Noe i this stage Cyclig Caada Log-Term Athlete Developmet: BMX

21 8 Buildig Caadia BMX Although BMX has bee part of Caadia cyclig for about 30 years, it is still relatively ew compared to other cyclig sports. Differet provices ad territories have differet availability of tracks ad coaches, differet levels of orgaizatio, ad (of course) differet climates ad proximities to BMX racig i the USA. To create more opportuities for our racers we eed to work together to build Caadia BMX. Cyclig Caada, its parter provicial/territorial sport orgaizatios (P/TSOs), coaches, orgaizers ad parets all have key roles: Objective Develop a atioal framework for BMX developmet based o Caadia Sport for Life/Log Term Athlete Developmet Develop ad deliver coach ad officials traiig programs Work to support the buildig ad developmet of more quality BMX tracks ad clubs Create stage-appropriate developmet programs ad competitio schedules that support rider developmet. Commit to ogoig persoal ad professioal developmet, icludig NCCP certificatio, to provide the best quality of stage-appropriate developmet for athletes. Maitai a healthy perspective o competitio ad wiig, rememberig that we are workig to build idividual growth ad developmet, log-term gais ad success, ad a love for all kids of sport ad physical activity. Esure youg BMXers get the best quality developmet by uderstadig Caadia Sport for Life priciples ad isistig o a NCCP-certified BMX coach. Uderstad the importace of buildig skills i the BMX for Fu ad Skill stages, ad prioritize skill developmet ahead of wiig for youg BMXers. Resposibility Cyclig Caada Cyclig Caada, P/TSOs P/TSOs, Clubs Cyclig Caada, P/TSOs, Clubs Coaches Coaches, Parets Parets All PHOTO: ROB JONES 2010 Cyclig Caada Log-Term Athlete Developmet: BMX 19

22 9 From Wiig BMX to Wiig for Life Providig the latest iformatio o developmet, traiig ad competitio, like this guide, is part of Cyclig Caada s commitmet to growig the sport of BMX i Caada. Our goal is ot simply to help Caadia BMXers oto iteratioal podiums, but to esure that every athlete ca ejoy participatio i cyclig ad sport for a lifetime. Our framework for growth is the Caadia Sport for Life movemet. A key part of the movemet is Log-Term Athlete Developmet, which is a comprehesive set of priciples for effective participat developmet. LTAD is based o research combied with the practical experiece of workig with thousads of athletes ad coach-istructors. We believe: Life has differet stages of developmet that iclude trasitios from child to adolescet, to adult, ad the to seior, resultig i chaged capabilities. Traiig, competitio ad recovery programs should be based o participat capability rather tha chroological age. For optimal developmet, sport ad physical activity programs must be desiged for the capability ad geder of the participat. Physical literacy is the basis of life-log participatio ad excellece i sport ad egagemet i health ehacig physical activity. Every child has the potetial to be a athlete; therefore, is geetically predisposed to be active if the eviromet ecourages participatio. Life-log participatio ad excellece i sport are best achieved by participatig i a variety of sports at a youg age to develop athleticism, the specializig i a particular sport later. There are sesitive periods durig which there is accelerated adaptatio to traiig durig pre-puberty, puberty ad early post-puberty. A variety of developmetal, physical, metal, cogitive ad emotioal factors affect the plaig of optimal traiig, competitio ad recovery programs. Providig guidace through the developmetal stages of sport ad physical activity will result i icreased participatio ad performace across the lifespa. Mastery i sport develops over time, through participatio i quality sport ad physical activity programs. LTAD is participat/athlete cetered, coach-led ad orgaizatiosupported ad, therefore, takes ito accout the demads of home, orgaized sport, commuity recreatio ad school. Quality sport ad physical activity, combied with proper lifestyle, result i better health, disease prevetio, ehaced learig, ejoymet ad social iteractio; leadig to improved welless. Sport practices, scietific kowledge ad societal expectatios are ever chagig ad, therefore, LTAD eeds to cotiually adapt ad improve. We ecourage you to support every athlete usig these priciples, whether their time i BMX leads them to the podium, to other cyclig disciplies, to other sports, or to cotributig to sport i other ways. Let s go! PHOTO: ROB JONES Cyclig Caada Log-Term Athlete Developmet: BMX

23 Glossary of Terms Adolescece is a difficult period to defie i terms of the time of its oset ad termiatio. Durig this period, most bodily systems become adult both structurally ad fuctioally. Structurally, adolescece begis with a acceleratio i the rate of growth i stature, which marks the oset of the adolescet growth spurt. The rate of growth reaches a peak, begis a slower or decelerative phase, ad fially termiates with the attaimet of adult stature. Fuctioally, adolescece is usually viewed i terms of sexual maturatio, which begis with chages i the euroedocrie system prior to overt physical chages ad termiates with the attaimet of mature reproductive fuctio. Aerobic Edurace- Ability to exercise for log duratios usig aerobic eergy systems. Agility- The ability to move quickly i three dimesios while remaiig i cotrol of the movemet. Athropometry: Measuremet of body legths ad girths. I early stages height ad weight should be measured regularly to help i determiig Peak Height Velocity (growth spurt). Later, body fat measuremet should be added. Balace- Ability to remai upright while movig. Icludes static balace ad balacig while movig or glidig. Childhood ordiarily spas the ed of ifacy the first birthday to the start of adolescece ad is characterized by relatively steady progress i growth ad maturatio ad rapid progress i euromuscular or motor developmet. It is ofte divided ito early childhood, which icludes pre-school childre aged 1 to 5 years, ad late childhood, which icludes elemetary school-age childre, aged 6 through to the oset of adolescece. Chroological age refers to the umber of years ad days elapsed sice birth. Growth, developmet, ad maturatio operate i a time framework; that is, the child s chroological age. Childre of the same chroological age ca differ by several years i their level of biological maturatio. The itegrated ature of growth ad maturatio is achieved by the iteractio of gees, hormoes, utriets, ad the physical ad psychosocial eviromets i which the idividual lives. This complex iteractio regulates the child s growth, euromuscular maturatio, sexual maturatio, ad geeral physical metamorphosis durig the first 2 decades of life. Coordiatio- Movig several parts of the body serially or simultaeously to achieve movemet. Critical periods of developmet refers to a poit i the developmet of a specific behaviour whe experiece or traiig has a optimal effect o developmet. The same experiece, itroduced at a earlier or later time, has o effect o or retards later skill acquisitio. Commuity Iitiatio: A Natioal Coachig Certificatio Program cotext describig coaches of etry-level pre-competitive athletes. Developmet refers to the iterrelatioship betwee growth ad maturatio i relatio to the passage of time. The cocept of developmet also icludes the social, emotioal, itellectual, ad motor realms of the child. The terms growth ad maturatio are ofte used together ad sometimes syoymously. However, each refers to specific biological activities. Growth refers to observable, step-by-step, measurable chages i body size such as height, weight, ad percetage of body fat. Maturatio refers to qualitative system chages, both structural ad fuctioal i ature, i the orgaism s progress toward maturity; for example, the chage of cartilage to boe i the skeleto. Fie Motor Skills- Movemets cotrolled by small muscles, e.g. had or figer movemets. Fuctioal Movemet Scree- A test of core stregth ad balace while performig simple movemets. Goal Settig- The ability to set targets for future behaviours or outcomes. Gross Motor Skills- Large movemets of the limbs ad body usig multiple joits ad muscle groups. Itroductio to Competitio: A Natioal Coachig Certificatio Program cotext describig coaches of early-stage competitive athletes. Memory- Ability to retai ad recall istructios, iformatio, ad experieces. Metal Models- Ability to uderstad ad maipulate metal models of realworld processes Cyclig Caada Log-Term Athlete Developmet: BMX 21

24 Movemet Literacy: The competece of a athlete i a wide rage of physical activities; a foudatio for all sport developmet. Natioal Coachig Certificatio Program (NCCP)- Caada s coach educatio program which prepares coaches i Commuity, Itroductio to Competitio, Competitio Developmet ad Competitio High Performace cotexts. Periodizatio: A traiig program broke dow ito phases (periods) to promote progressive developmet. Peak height velocity (PHV) is the maximum rate of growth i stature durig growth spurt. The age of maximum velocity of growth is called the age at PHV. Physical literacy refers to the masterig of fudametal motor skills ad fudametal sport skills. Puberty refers to the poit at which a idividual is sexually mature ad able to reproduce. Readiess refers to the child s level of growth, maturity, ad developmet that eables him/her to perform tasks ad meet demads through traiig ad competitio. Readiess ad critical periods of traiability durig growth ad developmet of youg athletes are also referred to as the correct time for the programmig of certai stimuli to achieve optimum adaptatio with regard to motor skills, muscular ad/or aerobic power. Skeletal age refers to the maturity of the skeleto determied by the degree of ossificatio of the boe structure. It is a measure of age that takes ito cosideratio how far give boes have progressed toward maturity, ot i size, but with respect to shape ad positio to oe aother. Skill- The ability to perform complex movemets with a high degree of precisio ad cosistecy. This icludes both movemet skills (agility, motio ad objectcotrol) ad sport skills (readig ad reactig to sport situatios). Speed 1- Speed icreases due to improvemets i euromuscular coordiatio. Speed 2- Speed icreases due to improvemets i eergy systems, aaerobic alactic ad lactic. Stregth 1- Stregth icreases due primarily to icreases i euromuscular coordiatio, ot growth. Stregth 2- Stregth icreases due primarily to icreases i lea muscle masshypertrophy. Stamia- Also called aerobic edurace this is the ability to cotiue itese exercise for log periods. Supercross Track- A expert-level BMX track with a higher start gate ad bigger jumps, as used at the Olympics (for example). Suppleess- Also called Flexibility this is the rage of physical movemet at the joits. Talet ID: Talet idetificatio tests used to direct athletes ito activities based o their potetial. Talet ID must NOT be used to compare athletes (e.g. for selectio). Traiability refers to the geetic edowmet of athletes as they respod idividually to specific stimuli ad adapt to it accordigly. Malia ad Bouchard (1991) defied traiability as the resposiveess of developig idividuals at differet stages of growth ad maturatio to the traiig stimulus. Wigate Test- A test of aaerobic power ad capacity. PHOTO: FQSC Cyclig Caada Log-Term Athlete Developmet: BMX

25 Resources ad Cotacts I additio to the resources ad cotacts listed here, useful iformatio ca be foud at Resources Provicial Cyclig Associatios Cyclig Caada Log-Term Athlete Developmet, Volume Cyclig Caada, Ottawa, ON. ISBN Caadia Sport for Life, Balyi, I., Cardial, C., Higgs, C., Norris, S., ad Way, R. Caadia Sport Cetres, Vacouver, BC. ISBN Additoal iformatio o Caadia Sport for Life ad Log-Term Athlete Developmet ca be foud at Cyclig British Columbia # West Broadway Vacouver, BC V5Y 3W2 Direct: Alberta Bicycle Associatio Percy Page Cetre, Groat Road, Edmoto, AB T5M 3K (B) Saskatchewa Cyclig Associatio 2205 Victoria Aveue, Regia, Saskatchewa S4P 0S (B) Maitoba Cyclig Associatio 200 Mai Street, Suite 309, Wiipeg, Maitoba R3C 4M (B) Otario Cyclig Associatio Cocord Gate Toroto, Otario M3C 3N (B) Fédératio Québécoise des sports cyclistes 4545 Pierre de Couberti Motréal, Québec H1V 3R (B) Vélo New Bruswick P.O. Box 3145 Fredericto, New Bruswick E3A 5G (B) Atlatic Cyclig Ceter, 200 Prom. Du Parc, Dieppe, NB E1A 7Z3 Cotact: Luc Arseeau Bicycle Nova Scotia 5516 Sprig Garde Rd, 4th Floor, Halifax, Nova Scotia B3J 1G x 316 (B) Bicycle Newfoudlad ad Labrador P.O. Box 2127, Statio C, St. Joh s, Newfoudlad A1B 4R (B) Cyclig Associatio of Yuko 9B Diamod Way, Whitehorse, Yuko Y1A 6G (B) Cyclig PEI P.O. Box 302 Charlottetow, PEI C1A 7K Cyclig Caada Log-Term Athlete Developmet: BMX 23

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