Planning for the Developmental Athlete Adolescent Periodization

Planning of T / C / R Structure and Hierarchy Athlete Long Term Athlete Development Annual Plan Cycles of Annual Plan Periods Phases Mesocycles Microcycles Sessions

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

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

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

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

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 / 1 5 5 : 2 = 3:1-2:1 Phases General Specific Per-Competitive Competitive Transition Evaluation Periods Preparation Competition Transition NEW PLAN

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

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

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.

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

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

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

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

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

Choosing early, average or late maturers?

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

Arm Span

Sitting Height

Standing Height

Distribution of Training and Competition Ratios (Balyi and Hills)

Program Design for the Developmental Athlete Conception des programmes pour l athll athlète te en développement

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)

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

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

Unacceptable equipment includes: A cloth measuring tape Flexible material Carpeted floor An uneven floor No backboard

Example 1 Two measurements within 0.4 cm of each other Stature measurement #1 166.2 cm Stature measurement #2 166.3 cm The above two measurements are within the acceptable range and the mean measurement recorded as 166.3 cm.

Example 2 Two measurements not within 0.4 cm each other Stature measurement #1 Stature measurement #2 Stature measurement #3 158.2 cm 162.9 cm 162.6 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 162.6 cm.

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.

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 10 10 to 11 11 to 12 12 to 13 13 to 14 14 to 15 15 to 16 16 to 17 17 to 18 18 to 19 19 to 20 Ht (cm) 5.0 4.8 5.0 4.8 5.0 4.8 8.6 12.0 7.7 3.3 2.3 1.9 1.3 0.9 0.5 15 10 cm/year 5 0 Age 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

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).

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

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.

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

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.

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 20 15 10 5 0 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 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

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!)

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

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

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

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

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

The Role of Monitoring Growth in Long-Term Athlete Development www.ltad.ca Next month

Sensitive periods for development of motor abilities in young swimmers (Schramm at al., 1984) Boys 8 9 10 11 12 13 14 15 16 17 18 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 8 9 10 11 12 13 14 15 16 17 18 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

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 8 9 10 11 12 13 14 15 16 17 18 8 9 10 11 12 13 14 15 16 17 18

Long Term Player Development - FEMALE Fundamentals Learning To Train Training to Train Train to Compete Train to Win DEVELOPMENT Yrs 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Stamina Aerobic Base F Speed Endurance (short sustained period) F Strength Endurance ( repetitions) F 1 1 1 2 2 2 Maximum Strength (one rep. maximum) F Speed Strength (Power) F Speed (efforts less than 5 secs) F 1 1 1 2 2 2 Flexibility F Coordination/ Agility / Balance F Basic Techniques CPKS F Advanced Technical F Go Games/ Tactical F 2 2 2 FEMALES Not a Priority Should be Avoided Moderation Optimal Training Age 1 and 2 As Needed Adapted from Canadian Coaching Association publication

Mero

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.

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.211-227) 31 studies and 11 reviews (peer reviewed, internationally verified) Cross sectional studies, number of subjects 83 to 21175 Longitudinal studies 65 to 90 Age range 6 to 18 years Clearly defined endurance, strength and speed windows

The Five S ss (Dick, 1985) Stamina Strength Speed Skill Suppleness

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

Kobayashi et al. Aerobic power as related to body growth and training in Japanese boys: a longitudinal study Journal of Applied Physiology, Issue 5, 666-672, 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.

Rushall, B. The Growth of Physical Characteristics in Male and Female Children. In: Sports Coach, Australia. Vol.20. No 64, Summer, 1998. pp. 25 27. (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.

Sport Science Summit USA Swimming Sport Science Summit for Young Swimmers: Learning about Athlete Development. VO2 max shows significant growth from 10-13 to 14 years and peaks between 17-21 for males and 12-15 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

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 / 17-21 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.

DEVELOPMENT OF ENDURANCE IN YOUNG SWIMMERS A.R.Vorontsov, PhD, GB Swimming, Russian State Academy of Physical Education A. R. Vorontsov, 1996, 1998. Last upgrade - 2002.

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 13-14 years; in girls 11-12). Intensive training exercises should be applied with caution and their volume increased gradually. A.R.Vorontsov,

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,

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,

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

Stamina / Endurance

Trainability in Weight-Bearing Sports Stamina

Trainability in Non-Weight Weight-Bearing Sports Stamina Aerobic Capacity Aerobic Power

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

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 12 18 month after PHV for males

Accelerated Adaptation to Training Strength

Strength training before maturation is Central Nervous System training and motor coordination improvements Medicine balls Swiss balls Own body weight

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!

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: 13 16 years of age Females: Window 1: 6 8 years of age Window 2: 11 13 years of age (Chronological age) Paradigm shifts in coaching speed all year round

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

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

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."

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

Adolescent maintenance

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

Early, Average and Late maturers Maturation de l individu (hâtive, normale ou tardive)

Development Age of a 14 year old

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

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.