ExRx.net : Young Pubescent Sports Conditioning Outline

Young Pubescent

Train for anatomical adaption rather than physiological improvement
- Training should continue to be enjoyable and should not be painful.
- Child should not be pushed but should be permitted to experience mild discomfort on occasion.
Boys and Girls train separately since boys become stronger and faster than girls

Advanced hand-eye coordination
- Ball throws, ball catches, ball hits, rebounding ball catches
Limbs coordination
- Skipping rope, ball throws and catches
Advanced spatial orientation
- Skipping rope, backward roll, scissors-kick handstand, cartwheel
Signal analysis and reaction to stimuli
- Handstands, ball exercises with partner, games
Advanced hand-eye coordination
- Jumps with turns and throws, games, relays
Deload 1-2 workout(s) on 3rd week of month
- Half time spent on skills
- Utilize low intensity motor skills

Progressive Weight Training
All experience levels (early preparation)
- Warm-up: 50% workout weight
- Workout Weight: 8-12 Rep
< 1 year training
- Regular weight training
- After early preparation period:
  - Split program with optional multiple workout sets
  - Additional workout set is optional on and after 3rd week
> 1 year training and at least early preparation weight training Program (1 month)
- Split program with undulating workloads: 10/6 Reps
Choose new exercises beginning of every month
Deload 1-2 workout(s), first workout(s) of month
- Approximately 75% of estimated workout resistance
- If > 1 year training, perform half number of sets on heavy day
- Enhances recovery and encourages learning proper form for new exercises

Begin Competitive Phase
Plyometrics
- Throws: Medicine balls, tennis ball, baseball
  - Alternate arms for balanced development
- Low Impact Jumps on, off, and over low and safe equipment
- If < 1 year training
  - Work up to Low-Medium Intensity Plyometrics
- If > 1 year training
  - Implement up to Medium Intensity Plyometrics
- Options
  - Program for Plyometrics once a week
  - Program for Plyometrics twice a week, alternating between lower and higher Intensity Plyometrics
Early Competitive Phase
- if needed, begin progressive component lifts (see sample Progressions) to learn Olympic-style Weightlifts
  - If >2 years of training
  - If Olympic-style Weight Training will be beneficial to chosen
  - Or if athlete has not yet chosen to specialize in sport
- Three component lifts per workout
  - Cycle to new progressive component lifts each week
  - Example
    - Week 1: Deadlift, Hang Pull, High Pull
    - Week 2: Military Press, Push Press, Split Jerk
    - Week 3: Shrug, Hang Jump Shrug, Jump Shrug
Late Competitive phase
- Graduate to Hang Power Clean
- Subsequent months, try other variations of the Clean & Jerk
Deload 1-2 workout(s), 3rd week of month
- Lower intensity exercises or no power movements
- Either do not perform or spend half time performing power movement with Motor Skills Training

Teach proper form
- Continue to assess and provide feedback and training
- Focus should be learning skills involved in drill rather than quickness and fast feet
Begin drills during Late Preparatory phase
Obstacle courses
Simple Agility Drills
- Slalom Jump & Sprint, Scissor Splits, Crossover Steps, Ladder, Agility Wheel, Over-Under Bridge Relay, Explosive Cone Drill
Sample workout
- Zigzag, stop & go, slalom patterns, quick turns
  - 5-10 x 5-25 m, rests of 2-3 min
- Reactive agility drills
  - Point or visual signal
Typically, agility work is performed early in workout
- In later preparatory phase, agility drills can be placed at end of workout to train quickness and reaction under conditions of fatigue
Deload 1-2 workout(s), 2nd week of month
- Half number of bouts

Teach proper running technique
- Athlete should only run distance or continue bouts as long as running technique or skill is correct.
Find ways to make enjoyable and interesting
- Vary distance and terrain
- Arrange a fun course
Activities
- Play & Relays
  - 40-200 m, medium to fast speed
  - 3-4 bouts with variable rest interval
- Interval Training
  - 200-400 m, medium speed
  - 3-5 bouts (lower number for 400 m)
  - 2-3 minutes rest interval or near full recovery
- Aerobic Activity
  - 800-2000 m
  - Medium and steady speed with slight discomfort at times
  - 1-3 bouts with 3-5 min rest interval
Deload 1-2 workout(s), 4th week of month
- Half amount of time spent during cardio training

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

Young Pubescent Sports Conditioning Outline