Young Pubescent Sports Conditioning Outline

General Information

• 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

Motor Skills

• 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

Strength

• 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

Power

• 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

Speed & Reaction

• Work on running form
  • Mechanics, arm drive, leg frequency, etc.
• Activities
  • Relays
    • 4-6 x 10-30 m, 2-3 min rest interval
  • Sprints
    • Teaching running technique
    • Progressively increase sprint distance from 20 m to 50 to 60 m
    • 5-8 bouts with 4-5 minutes rest
  • Reaction Drills
    • Children initiate sprint or movement upon cue
      • Auditory: Clap or whistle
        • Progress to sound only with coach behind children
  • Perform game specific skills fast
• Rest interval as long as necessary for almost full recovery
• Deload 1-2 workout(s), 2nd week of month
  • Half number of bouts

Agility

• 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

Cardio / Endurance

• 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

Flexibility

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