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
- Throws: Medicine balls, tennis ball, baseball
- 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
- if needed, begin progressive component lifts (see sample Progressions) to learn Olympic-style Weightlifts
- 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
- Auditory: Clap or whistle
- Children initiate sprint or movement upon cue
- Perform game specific skills fast
- Relays
- 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
- Zigzag, stop & go, slalom patterns, quick turns
- 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
- Play & Relays
- Deload 1-2 workout(s), 4th week of month
- Half amount of time spent during cardio training
Flexibility
- 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.