Prepubescent Sports Conditioning Outline

Initiation Stage (~6-10 year olds)

General Information

Prepubescent Sports Conditioning

  • Focus in on improving general sports ability and fostering positive attitude about sports conditioning. movement, and exercise
    • Train for anatomical adaption rather than physiological improvement
    • Concentration should be on enjoying training
    • Do not push children
  • Coed Training since no developmental differences between boys and girls
  • One hour sessions combining skills practice (30 min) with sports play (30 min)
    • Encourages transfer of skills and techniques used in practice to the game
  • When introducing program, consider adding a single fitness training component each week for the first 5-6 weeks.
    • Motor Skills, Flexibility, Cardio, Strength, Speed, Agility

Motor Skills

  • Preparatory for skill acquisition
    • Rolling, kicking, throwing, dribbling, catching
  • Simple Balance
    • Walking on narrow lines, jumping onto and off of low surfaces
  • Simple spatial and reaction time
    • Catching
  • Simple kinesthetic awareness and spatial orientation
    • Crawling, rolling, front somersault, throwing, catching
  • Simple hand-eye coordination
    • Dribbling, throwing, catching
  • Skill-enhancing
    • Ball exercises, ball hits and throws, catching skills, rebounding ball catch, dribbling, relays
  • Advanced balance
    • Scissor kick handstand, backward roll, cartwheel, cartwheel against wall

Strength

  • Informal Circuit Training
    • Calisthenics, Partners, Light Medicine Balls
    • Begin with single cycle
    • progress incrementally to 3 cycles
    • 10-15 Reps
    • Consider performing a combination of other types of exercises between each weight training exercise for variety.
      • Cardio calisthenics, motor skill exercises, or agility drills
  • >1 year training
    • Continue with circuit training or progress to conventional weight training during late preparation period.
      • 1 warmup set (12 reps x 50% workout resistance)
      • 1 workout set (10-15 reps)
  • >2 years training
    • Continue with circuit training or progress to conventional weight training during late preparation period.
      • 1 warmup set (12 reps x 50% workout resistance)
      • 1 workout set (8-12 reps)

Power

  • Play & games
  • Obstacle courses
  • Throws: Tennis Ball, Baseball
    • Alternating arms for balanced development
  • Introduce 2-3 low intensity hops, jumps, and medicine ball exercises

Speed & Reaction

  • Activities
    • Games (soccer, tag, dodgeball)
    • Relays
    • Sprints
  • Run fast and continuous for no longer than 4 to 6 seconds
  • Those approaching puberty should increase distance progressively
    • 20 m to 40-50 m
    • In team sports, progressively combine speed tasks with skill performance
    • Throwing, kicking ball

Agility

  • Those approaching puberty should add speed training with turns, change of direction, and stop and go
    • Zigzag, stop & go, slalom patterns, quick turns
  • Focus should be learning skills involved in drill rather than quickness and fast feet
  • Obstacle courses and Games

Cardio / Endurance

  • Activities
    • Play and Games
      • Medium to fast for short play
      • 2-4 bouts with variable rest interval
    • Relays
      • 40-200 m, medium speed
      • 2-4 bouts with 2-3 minutes rest
    • Aerobic Activity
      • Low intensity, steady pace
      • Jogging, swimming, rowing, roller skating
      • Progress from short to longer durations
    • Obstacle Course
      • Long Course
  • Find ways to make enjoyable
    • Small groups with various task
    • Let children find their own pace

Flexibility

  • Correct deficiencies in Functional Movement Screening (FMS) at end of workouts
  • Perform weight training exercises through full range of motion.
  • Dynamic warm-up before speed, agility, sports practice, or competition

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