Motor Skills
- Skill perfection
- Rolls and rotations, ball throws, catching games, relays
- Complex spatial orientation
- Jumps with turns, games, jumps over objects, rolls, jumps
- Balance, body control, and body awareness
- Rolls and turns, jumps over objects and turns, variations of body balance, games, relays
- Anticipation improvement
- Rolls and turns, throws and catches with partner, balance exercise, games
- Analysis and reorientation
- Rolls and turns of 180°-360°, ball throws and catches after roll, games, relays
Strength
- Implement either full body workout or 2 day split progressive weight training program
- Utilize various rep ranges based on weight training experience and specific training goals within periodized program
- < 1 year training
- 3 x week
- Repetition ranges
- > 1 year training
- 2 x week
- Undulating workloads (>1 year training)
- See Periodized Training for rep ranges for different experience levels at various phases
- < 1 year training
- Consider deloading strength training first week of every month
- Assists in long term recovery and reduction of injury
- The beginning of each month new exercises are introduced to the program
- Focus learning the exercise with strict form
- Use workout resistances that allow prescribed reps to be performed without struggling on last rep, stopping short at least one or two reps.
Power
- Fully incorporate during Early Competitive periods
- Preparatory exercises may be introduced during Late Preparatory period for those with 2+ years training
- Light Plyometrics
- Component lifts for Olympic-style Weightlifting
- See Sample Progressions
- Preparatory exercises may be introduced during Late Preparatory period for those with 2+ years training
- Athletes over 2 years training
- Introduction of Olympic Weightlifts
- Thought to be effective for many sports requiring upward power
- Eg: Mixed Martial Arts, Rugby, Soccer, Volleyball, Ice Hockey, Football, Basketball
- May not be necessary for some sports
- Eg: Golf, Baseball, Tennis, Boxing, Lacrosse, Distance Running, and Swimming
- Bompa (2016) does not recommend Olympic-style Weightlifting for athletes 18 and younger however other strength and conditioning experts advocate their use (Faiganbaum & Palakowski 1999).
- Progression
- Incorporating progressions of component lifts during late preparation phase
- Hang Power Clean and/or Hang Power Snatch can be introduced during competition phase
- Power Snatch, Snatch, Power Cleans, Cleans, Clean & Jerk, and Power Clean & Jerk can be performed one earlier lifts are mastered.
- Technique and quickness has priority over weight used
- Thought to be effective for many sports requiring upward power
- Possible introduction of elastic band anchored weights duirng late preparation phase (Joy 2016)
- Alternate workout days
- Heavy Day: 5 Reps (once per week)
- Fast Days (Weight+Bands): Loads based on Predicted 1RM calculated from 5RM from Heavy Day:
- Week A: 50% Weight + 25% Band
- Week B: 40% Weight + 30% Band
- Move weight anchored by bands as fast as possible
- 30-60 rest periods
- Alternate workout days
- Introduction of Olympic Weightlifts
- Plyometrics
- Progression
- Throughout months, progress from lower to higher intensities
- Perform specific warm up jump or throw (slower & shorter) directly before workout set(s)
- Begin with single workout set and progress to additional sets throughout next few weeks
- Less than 1 year training
- Begin with Low Intensity and progress to Medium Intensity
- Low impact hops and jumps
- Cone Jumps, Quadrant Jumps, Inside-out Jumps
- Jumping Rope, skipping, lateral line hop, standing broad jump, 90° jump turn
- Medicine Ball Throws
- MB seated twist (Russian twist), MB shoulder pullover (partner).
- 40-75 reps per session
- 2-3 min rest interval
- After 1 year of weight training and weight training conditioning period
- Progress to medium Intensity Plyometric Jumps
- Low reactive jumps of 20-40 cm
- Bounding, vertical jump, 180° Jump Turn
- Simple Tumbling:
- Forward Roll & Vertical Jump
- Backward Roll into Handstand
- Backward Roll into a Vertical Jump
- Medium Intensity Plyometric Throws and Exercises
- MB Twist (partner), MB Sit-up (partner), Lying Leg Raise (partner), MB wall chest throw
- 40-75 reps per session
- 3-6 min rest interval
- Progress to medium Intensity Plyometric Jumps
- After 2 years of weight training with strong squat
- Progress to High Intensity Plyometric Jumps
- Depth Jumps, Bounding, Single Leg Hops, Repeated Standing Long Jumps, Triple Jumps, Jumps over rope or high bench
- High Intensity Plyometric Throws
- MB Twist, MB wall shot (squat with overhead chest throw), MB squat jump, 360° jump turn, lying chest throw (power drop), MB overhead throw
- 50-75 reps per session
- 3-5 min rest interval
- Progress to High Intensity Plyometric Jumps
- Progression
Speed & Reaction
- Improvements highly dependent upon Strength & Power
- Assess & correct technique
- Train elements (Bompa 2015, pg 91-92)
- Technique, Speed, Movement Time, Power, Concentration & Drive, Muscle Elasticity
- 2-4 Forms of training per session
- High Starts
- 10-30m, 6-10 bouts, 3-4 min rest, 1-2x/week
- Important for soccer, football, baseball, hockey, lacrosse, basketball
- Emphasis in Late Preparatory
- 1-2 days per week
- Max Speed
- 20-60, 4-8 bouts, 3-4 min rest, 2x/week
- Emphasis in Early Competitive Phase
- 1-2 days per week
- Sports Specific Speed
- Acceleration
- 10-30m, 4-6 bouts, 2 min rest, 2-3x/wk
- Deceleration
- 10-20m, 4-6 bouts, 2 min rest, 2x/wk
- Stop & Go
- 10-20m, 4-8 bouts, 2 min rest, 2-3x/wk
- Emphasis in Early Competitive
- Perform twice a week
- Acceleration
- Accelerations with direction change
- 10-30m, 4-8 bouts, 2 min rest, 2-3x/wk
- Emphasis in Late Preparatory
- 1-2 days per week
- Ballistic, or Dynamic Training
- 2-4 sets x 5-10 Reps, 1-2 min rest, 2-4x/wk
- Throws, passes, kicks, hits, and jumps
- Can be performed with motor skill training
- High Starts
- Train exclusively in single session
- Speed Endurance
- 60-120m, 3-6 bouts, 4-5 min rest, 1-2x/week
- Emphasis in competitive phase if position / sport requires it.
- Important for football wide receivers (80m), baseball players (80m), track athletes
- Speed Endurance
- If sport or position requires short rest periods
- Progressively decrease rest periods during competitive period
Agility
- Improvements highly dependent upon Strength & Power
- Begin drills Late Preparatory phase
- Observe, listen, and assess
- Foot contact, step height, body mechanics, push-off power
- Provide feedback and correct technique
- Suggested periodize agility program (Periodization Program Below) assumes background of 2-4 years strength, power, and agility training.
- Initial focus on individual exercises
- Performed at 85-95% max ability
Cardio / Endurance
- Heart Rate monitoring
- Children’s Max Heart Rate Calculation (7-17 years of age)
- 208 - (0.7 x age)
- Eg: 85% MHR for 16 year old
- [208 - (0.7 x 16)] x 85% = 167 BPM
- Can be used to prescribe and monitor exercise intensities
- After early conditioning, Target Heart Rate should reach at least 90% of predicted maximum heart rate (Matos & Winsley 2007) at least 88% HRmax (above 170 bts·min-1) (Massicot and MacNab 1974)
- Recovery: resume next bout once heart rate decreases to 120 beats per minute
- Children’s Max Heart Rate Calculation (7-17 years of age)
- Activities:
- Tactical Drills for team sports
- Short (30-60 sec)
- 4-8 bouts with 3-5 min rest interval
- Long (2-5 min)
- Medium speed
- 3-6 bouts with 2-3 min rest interval
- Short (30-60 sec)
- Interval Training
- Short (200-400 m)
- 4-6 bouts with 3-5 min rest interval
- Long (800 - 1600 m)
- Medium speed
- 2-4 bouts with 2-3 min rest interval
- Short (200-400 m)
- Long Distance Aerobics
- 2000-5000 m
- Tactical Drills for team sports
Flexibility
- Dynamic warm-up before speed, agility, sports practice, or competition
- Correct deficiencies in Functional Movement Screen (FMS) at end of workouts
- Perform weight training exercises through full range of motion.
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