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SKILL
• Spatial Orientation
• Kinesthetic Differentiation
• Movement Adequacy
• Rhythm • Reaction • Balance
SPEED
• Acceleration (Accel)
• Maximum Velocity (MaxV)
• Angular Agility
• Change-of-Direction
STRENGTH
• Absolute Strength (MxS)
• Speed-Strength
• Strength-Speed
• Strength-Endurance
STAMINA
• Anaerobic Lactic
• Anaerobic A-Lactic
• Aerobic
SUPPLENESS
• Mobility • Stability • Flexibility
STRATEGY
• Mental • Nutritional • Sensory • Readiness
J Sports Sci. 2011 Sep;29(12):1337-‐44. Epub 2011 Jul 29.
Examination of birthplace and birthdate in World Junior ice hockey players. Bruner MW, Macdonald DJ, Pickett W, Côté J.
FINDINGS: Players who were “held back” a year (old for their class) were statistically more likely to reach elite/professional levels of competition. ALSO, same statistical finding for those coming from SMALL TOWNS (multiple sports played at youth level; more chances to get playing time in multiple sports). Message: Late sport-‐specialization, multi-‐lateral development, and confidence is key to athletic success.
What does science tell us?
ScPresented at the 2011 Annual Meeting of the American Medical Society for Sports Medicine. April 30-‐May 4. Salt Lake City, Utah. .
The risks of sports specialization and rapid growth in young athletes. KJayanthi NA, Pinkham C, Luke A..
FINDINGS: Young athletes (12-‐14 y/0) whose sport participation was 75% or more focused on one sport had higher injury rates (over 25% more injuries vs. those spending significant time in multiple sports).
MESSAGE: Early sport-‐specialization/lack of multi-‐lateral development seems to increase risk of injury to youth sport participants.
What does science tell us?
Scand J Med Sci Sports. 2011 Nov 3. doi: 10.1111/j.1600-‐0838.2011.01408.x.
Accuracy of professional sports drafts in predicting career potential. Koz D, Fraser-‐Thomas J, Baker J.
FINDINGS: “No correlation of draft position and future professional/career success, games played, points scored.” MESSAGE: Development is a long-‐term process (even after age 18)!
What does science tell us?
The Russians knew it all along…
"Two studies of Soviet children in the 1990s reported that early sport specialization did not lead to the performance advantages that were expected. Rather, children who specialized at a later age performed better and were injured less/less severely than those who specialized earlier.“ VanSickle, University of Indianapolis 2010
ü “Players are more skilled, but less athletic” (Gambetta). ü “Peak by Friday”—no long-term plan and early over-
emphasis on competition (always “in-season”). ü Increased risk to overuse injuries and plateaus (physical
“supply” doesn’t meet skill “demand”). ü “ESPN Highlight Syndrome”—over-emphasis on sports
skill practice vs. athletic skill development.
“Are your athletes committed to become the best possible athlete that plays a given sport?”
Challenge #1: Early Sport Specialization
ü “A general lack of commitment to effective physical education in the U.S. has resulted in a general physical ineptitude in the youth of America” (Balyi, 2003).
ü Low (or no) exposure to basic motor skills (“…just roll the
ball out and pick up teams…”). ü Low teacher confidence in existing curriculum (best
teachers are in the ‘classroom’, not the gym/field). ü Sometimes P.E. isn’t a part of the base curriculum!?!?
Challenge #2: P.E. Curriculums
“Are you developing your club’s ‘athletic IQ’?”
ü S&C/Fitness programs are commonplace; few, if any are adapted to optimize youth development.
ü Many programs focus on increasing capacity of existing
skill sets instead of teaching/refining new. ü “Nobody Gets Hurt, But Nobody Gets Better” ü “Monkey-See, Monkey-Do”
ü Kids get better despite what we do to them. Make them fitter = make them better?
Challenge #3: “Working Out”
“Health preceeds fitness. Fitness preceeds performance”
• Founded from research on musicians (not athletics).
• New research on athletics supports 10,000 hours of sport-‐relevant preparation is MORE effective vs. 10,000 hours of sport-‐specific participation.
• Biggest differences between expert and sub-‐elite happens AFTER 10 years of sport involvement, not during.
High Ability Studies, Vol. 14, No. 1, June 2003
Early Specialization in Youth Sport: a requirement for adult expertise?
JOSEPH BAKER
What about that “10,000 Hour Rule”?
Phase I II III IV V VI
LTAD Terminology (Scandinavia/British
Columbia)
Fundamental Phase Learning to Train Phase Training to Train Phase Training to Compete Phase Training to Win Phase Retirement/Retaining
♂ 6-9 / ♀ 6-8 ♂ 9-12 / ♀ 8-11 ♂ 12-16 / ♀ 11-15 ♂ 14-18 / ♀ 13-17 ♂ > 18/ ♀ > 17 Post-competitive years
Drabik Terminology (Eastern Europe)
Initial Development Stage General Development Stage Directed Stage Initial Specialization Stage Ultimate Specialization
Stage N/A
7-9 9-11 12-14 15-17 18 and up N/A
Bompa Terminology (Russia)
Initiation Stage Athletic Formation Stage Specialization Stage High-Performance Stage N/A
6-10 11-14 15-18 19 and up N/A
PE Learn to Train High School Prep College Prep Collegiate/Elite/Pro Masters
7-9 (♂ 6-9 / ♀ 6-8) Grades: 1,2,3
9-11 (♂ 9-12 / ♀ 8-11)
Grades: 4,5,6
12-14 (♂ 12-16 / ♀ 11-15)
Grades: 7,8,9
15-17 (♂ 14-18 / ♀ 13-17) Grades: 10,11,12
18 and up (♂ > 18/ ♀ > 17)
College & Professional
Post-competitive years
PHV
Pre-Adolescence Adolescence Post-Adolescence
Chronology of Athletic Development
• Practicality (10,000 hr alottment) • Linearly Periodized vs. FSS/SSS Conjugate • Windows or Sensitive Periods • Strength Training Model • Power & Agility • “Empircal Observations”-Based
GENERAL CHALLENGES TO THE CURRENT LTAD MODELS
Windows of Accelerated Adapation to Training
SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
DEVELOPMENT AG E 6 7 8 9 10 11 12 13 14 15 16 17 18
♀ Key Window
♀ Key Window
♀ Key Window
STRENG TH
SUPPLENES S
S TAMINA
SKILL
S TRATEG Y
COD (floor drills/reactive agility) ANGULAR AG ILITY COD (short/hard-‐stop/start)
S PEED-‐S TRENG THSTRENG TH-‐ENDURANCE MAXIMUM S TRENG TH
SENSORY
FLEXIBILITY (static)MOBILITY (minimize L-‐spine ext) S TABILITY (w/ ballistic mobility)
KIN DIFF/MOV ADEQ
RHYTHM & REACTION
♂ Key Window
♂ Key Window
♂ Key WindowMENTAL
NUTRITIONAL
BALANCE/S PAT ORIENT
♀ Key Window
AEROBIC (C apacity) ♀ ANAEROBIC♂ ANAEROBIC
♂ Key Window
♀ Key Window
ACCELERATION (20-‐30 yds) AC CEL (starts/0-‐20 yds)
♂ Key Window♀ Key Window
♂ Key Window
VELOC ITY (>30 yds)
S PEED
♀ PHV ♂ PHV
DEVELOPMENT AG E 6 7 8 9 10 11 12 13 14 15 16 17 18
♀ Key Window
♀ Key Window
♀ Key Window
STRENG TH
SUPPLENES S
S TAMINA
SKILL
S TRATEG Y
COD (floor drills/reactive agility) ANGULAR AG ILITY COD (short/hard-‐stop/start)
S PEED-‐S TRENG THSTRENG TH-‐ENDURANCE MAXIMUM S TRENG TH
SENSORY
FLEXIBILITY (static)MOBILITY (minimize L-‐spine ext) S TABILITY (w/ ballistic mobility)
KIN DIFF/MOV ADEQ
RHYTHM & REACTION
♂ Key Window
♂ Key Window
♂ Key WindowMENTAL
NUTRITIONAL
BALANCE/S PAT ORIENT
♀ Key Window
AEROBIC (C apacity) ♀ ANAEROBIC♂ ANAEROBIC
♂ Key Window
♀ Key Window
ACCELERATION (20-‐30 yds) AC CEL (starts/0-‐20 yds)
♂ Key Window♀ Key Window
♂ Key Window
VELOC ITY (>30 yds)
S PEED
♀ PHV ♂ PHV
Windows of Accelerated Adapation to Training • Too bored or too challenged vs. “critical period” • “Window” indicates it will “shut” • Does “window” training cause improved athleticism or just
help athlete reach genetic potential sooner (or more completely realize athletic potential)?
• Increased rate of development periods does NOT equate to increased sensitivity to said trait training.
SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Strength Training • MxS increases seen in youth LT & HSP vs. mm CSA (Daigham,
2003) • Guidelines for youth PRE’s (Faigenbaum) • 2011 NATA position statement • Power? • Benjamin and Glow (2003): LT & HSP strength gains from
coordination & motor unit recruitment/pruning • Strength predicts 70% variability in sprinting & 43% variability in
motor perf scores in 7-12 y/o (Teeple, 1975)
SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
Stamina & Speed • Anaerobic gains in pre-PHV kids doesn’t stick • No speed improvement via fitness (Botcazou, 2006) • Mm stiffness changes from 0-20 years • Aerobic changes via economy across lifespan • Clark, 2011: train “fitness” instead of strength = increase
fracture risk
SPECIFIC CHALLENGES TO THE CURRENT LTAD MODELS
LT-COD LT-Ang HSP-COD HSP-Ang CP-COD CP-Ang
COD emphasis
Ang emphasis
mixed ang/COD
CIRCA 2010 (SHORT-SHUTTLE/ILLINOIS)—ROI ANALYSIS
ü Curriculum Structure ü Prioritized (age-
specificàsport-relevant)
ü Tier-Conjugated ü Biased ü Laser-Guided ü Adaptable ü Inclusive (“Plinko”)
ü LTAD-Integrated
• Pre-Hab/CET • Mobility-Stability • Motor Patterning/Neuromuscular Potentiation
Dynamic Warmup/Movement Prep
• SSC proficiency • RFD Optimization • Power application techniques (reducing “leaks”)
Power & Reactivity
• Theme-specific sessions • Linear, Angular, Rotational • GeneralàSport-Relevant Progressions
Movement & Speed
• Proper firing patterns via technical mastery • Closed-Chain Emphasis (Functional) • Multi-joint/Multi-Plane/Multi-Speed Modalities
Strength Development
• Sport-Relevant Progressions • Sport-Relevant Testing & Prescription • Stimulus-Specific Monitoring and Modulation
Metabolic Conditioning
• Recovery evaluation and monitoring • Workload adjustments • Integrated tissue management & fueling strategies
Recovery & Regeneration TH
E M
JP T
RA
ININ
G S
YST
EM
DYNAMICS
Foundation (LT 9-11)
• Key Targets: R&R, SO/BA, Dynamic Mobility • Daily routine; very general and consistent • Use of primitive patterns (crawling, rolling, etc.) • Skip or Jack series for thermogenics
Youth Development (HSP 12-14)
• Key Targets: Flexibility, Postural Activation, & Reactivity • General theme-based progressions (MD-Linear) • Static hold and ballistic stretching (in-place) • Use of footwork ladders for thermogenics; PB for activation routines
Pro Development
(CP 15-17)
• Key Targets: Prehab, Mobility, Ballistic Movement Prep • Movement theme-specific progressions (MaxV-Accel; COD-Ang) • Pre-Val specific prehab; team/group “biased” prehab/activation • Last movement/intensity mimics next module demands
POWER/REACTIVES
Foundation (LT 9-11)
• Key Targets: Reactive-Response Footwork & BA/SO/MA/KD Plyos • Translational jumps, hops; maintain R-R w/ Stab-R finish • Partner throws/catches
Youth Development (HSP 12-14)
• Key Targets: Vertical & Horizontal Displacement & R-R Throws • Mixed translational & COD jumps, hops, bounds; Stab-RàSSC IntroàS-R
progression • Teach landing mechanics using box progression
Pro Development
(CP 15-17)
• Key Targets: RSI, SJ/CMVJ Optimization, & Horizontal Displacement • Emphasis on COD jumps, hops, bounds; Stab-RàL-RàSSC IntroàS-RàShock-R • Long-R and R-R throws
SPEED—LINEAR
Foundation (LT 9-11)
• Key Targets: MaxV & General Speed Mechanics • Technical: A & B-Series; minimal resistance/towing (overspeed?) • Applied: 2:1 MaxV:Accel (>20yds); team/game-oriented; S-T-L MaxV progression • Results: 30 yds & fly-in 10yd zone (20 yd fly-in)
Youth Development (HSP 12-14)
• Key Targets: Mid-Range Accleration (20 yds) & MaxV Mechanics • Technical: A-Series (progressing to resisted marching & skipping) • Applied: Balanced 1:1 MaxV:Accel emphasis; L-T-S MaxV progression • Results: 20 yds & fly-in 10yd zone (30yd fly-in)
Pro Development
(CP 15-17)
• Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds) • Technical: A-Series (resisted towing); “Zero-Step” Mechanics • Applied: 2:1 Accel:MaxV emphasis (Conjugated S-T-L & L-T-S MaxV progression) • Results: 10 yds (first 3 steps)
SPEED—MULTI-DIRECTIONAL
Foundation (LT 9-11)
• Key Targets: Body Control (KD/MA/BA/SO) & Mid-Range Angular Agility • Technical: Reaction cue stop/start, timing loop runs, “F1 Drills” • Applied: Games from various start/end positions; link reactives & balance • Results: Illinois Agility; talk less, energy feedback > technical; 2:1-1:1 RI
Youth Development (HSP 12-14)
• Key Targets: Reactive Footspeed & Mid-Range Angular Agility • Technical: Introduce angular “Everydays”; progress to resisted-assisted COD • Applied: Integrate short COD w/ long angular (Parisi Strings); integrate plyos • Results: L-Drill, Arrowhead; 3:1-2:1 RI
Pro Development
(CP 15-17)
• Key Targets: Explosive Starting Speed & Short-Range Accel (10 yds) • Technical: Integrate “Everydays” into dynamics; resisted-assisted COD • Applied: Resisted-assisted short-range COD; mid-range assisted decel • Results: Short-shuttle, compass, reaction box, degree cut progression
FORCE (STRENGTH TRAINING)
Foundation (LT 9-11)
• Key Targets: Strength-Endurance, Isometrics, & Motor Pattern Acquisition
• Primarily bodyweight, bars, bands, balls; “weightroom” movements • Intensity modulated via tempo (on-command cues & isometric holds) & density of
circuits (1:1-2:1 RI)
Youth Development (HSP 12-14)
• Key Targets: Explosive-Strength, Speed-Strength & Motor Pattern Refinement
• Early-stageàFW progressions w/ explosive power loads for technical dev • Late-stageàmove to more speed-strength loads; goal setting based on LBM • Intensity modulated via tempo & technique mandates; +3-5RM intensities
Pro Development
(CP 15-17)
• Key Targets: Reactive Strength, Strength-Speed, & Starting Strength • Rep/set schemes up to +2RM Intensities; bar speeds remain >.45 m/s • Emphasis on loading V-Drive, V-Draw, H-Pull, H-Push patterns • Emphasis on V-Pull, V-Push, H-Drive, H-Draw patterns as supporting moves
Age Sets per Movement
Reps per Set
SMART Loads
12-14 1-2
Timed Tempo (15-30 sec)
RM+3-5
14-16 2-3 8-12 RM+2-3
16-18 3-5 6-10 RM+2
MOVEMENT PROGRESSION: V-DRIVE Step 1
Step 2
Step 3
Our first loaded squat:
FRONT SQUAT
METABOLICS (CONDITIONING)
Foundation (LT 9-11)
• Key Targets: Aerobic Capacity • Overall training duration lower per day (MJP=1 hour only) • Keeping RI 2:1-1:1 throughout (CAREFULLY monitor attention/effort) • Timed runs for distance (max distance covered in 2-5 minutes)
Youth Development (HSP 12-14)
• Key Targets: Balanced Aerobic & Anaerobic Capacity • 2:1-3:1 RI during training • Agility strings at end of speed application; can use LSD as finishers • YIRT Level 1, 12-min run
Pro Development
(CP 15-17)
• Key Targets: Anaerobic-Lactic Power • 3:1-5:1 RI with all speed & plyos • Keep conditioning work at end of routine • Speed-endurance work vs. LSD/conditioning; YIRT Level II, 300 Shuttle
2010 FC Dallas Fitness Training Progression
Linear/Short-Lactic MD/An-ALac Linear/Long-Lactic Aerobic System
Shuttle Progression Short Range-COD Interval/Striders LSD-Fartleks
week # Phase Intensity "strong run/strength builder" "pace/direction change" "cruise/speed builder" "jog/base builder"
1
Adaptive Phase (60-70% Max Workload)
1
Tempo 100s x 8 (walk across endzone); total time <8min 2 x 50 yd ladder down 1:20/1:40 (3:00) Tempo 100s x 8 (walk across endzone); total time <8min HRZone Continous Run
or shuttle work: AND/OR or track work: 20 min (HR Zone 1)
8 x doubles :18/:24 (:45) MD Ladder Series (2e; :20s RI) 3 x 200yd :34/:42 (1:30)
2 2
Tempo 100s x 10 (walk across endzone); total time <10min Short Shuttle x 3 (:45) Tempo 100s x 10 (walk across endzone); total time <10min HRZone Continous Run
or shuttle work: Long Shuttle x 6 :13/:15 (:45) OR 22 min (HR Zone 1-2)
10 x doubles :18/:24 (:35) 3-Cone x 3 (:45) 4 x 200yd :32/:42 (1:30)
3 3
Tempo 100s x 12 (walk across endzone); total time <12min 3 x 50 yd ladder down 1:20/1:40 (3:00) Tempo 100s x 12 (walk across endzone); total time <12min HRZone Continous Run
or shuttle work: AND/OR OR 24 min (HR Zone 1-2)
3 x triples :24/:32 (1:00) MD Ladder Series (2e; :15s RI) 1 x 300yd :55/:65 (2:00)
3 x doubles :18/:24 (:35) 3 x 200yd :32/:40 (1:30)
4 x 100yd :17/:20 (:35)
5 4
12 x 50yd x :7/:9 (:35) Short Shuttle x 3 (:45) w/ VEST-10 Tempo 100s x 12 (walk across endzone); total time <12min HRZone Continous Run
or shuttle work: Long Shuttle x 9 :13/:15 (:45) OR 26 min (HR Zone 1-2)
5 x triples :24/:32 (1:00) 3-Cone x 3 (:45) 2 x 300yd :52/:62 (2:00) OR
4 x 200yd :32/:38 (1:30) 2 x FC Fartlek Run
6
Extensive Phase (70-80% Max Workload)
5
14 x 50yd x :7/:9 (:35) 4 x 50 yd ladder down 1:20/1:40 (3:00) Diagonal Pitch Run-Run-Jog HRZone Continous Run
or shuttle work: AND/OR 1 x 3 (RI=2:00) OR 28 min (HR Zone 1-2)
3 x quads :32/:38 (1:30) MD Ladder Series (2e; :10s RI) 3 x 300yd :52/:62 (2:00) OR
2 x 200yd :32/:38 (1:30) 3 x FC Fartlek Run
7 6
16 x 50yd x :7/:9 (:35) Short Shuttle x 4 (:45) w/ VEST-10 Diagonal Pitch Run-Run-Jog HRZone Continous Run
or shuttle work: Long Shuttle x 11 :13/:15 (:45) 1 x 4 (RI=2:00) OR 30 min (HR Zone 1-2) OR
4 x quads :30/:36 (1:30) 3-Cone x 4 (:45) 8 x 200yd :32/:38 (1:30) 4 x FC Fartelk Run
9 7
18 x 50yd x :7/:9 (:35) 40 yard progressive shuttles Diagonal Pitch Run-Run-Jog 3 x FC Fartlek Run
or shuttle work: (jog 30--sprint 10, jog 20--sprint 20, jog 10--sprint 30, sprint
40) 1 x 5 (RI=2:00) OR OR
2 fives :40/:46 (1:45) 2 sets (RI = 60s) 4 x 300yd :52/:60 (2:00) 4-Pattern Position Metabolics (w/ ball)
2 quads :30/:36 (1:30) 2 x 3 min each (2:00 RI)
10 8
14 x 50yd x :7/:9 (:21) Short Shuttle x 3 (:45) w/ VEST-10 Diagonal Pitch Run-Run-Jog 4 x FC Fartlek Run
or shuttle work: Long Shuttle x 8 :13/:15 (:45) w/ VEST-10 2 x 3 (RI=2:00) OR OR
2 sixes :48/:54 (3:00) 3-Cone x 2 (:45) 2 x 300yd :52/:62 (2:00) 4-Pattern Position Metabolics (w/ ball)
2 fives :40/:46 (2:00) 4 x 200yd :32/:38 (1:30) 1 x 4 min each (2:00 RI)
WEEK 4 = Volume
UNLOAD x 30%
WEEK 8 = Volume
UNLOAD x 30%
REGENERATION
Foundation (LT 9-11)
• Monitor: Happiness scale, hydration test (pee report); subjective attention span/affect
• Manage: Hydration breaks w/ coach, food fuel post (bring a snack); no contrast or cryotherapy
• Sleep: 9.5-10hrs (+30min nap b/w 2-4pm); 15-30 min routine timeframe
Youth Development (HSP 12-14)
• Monitor: VERY IMPORTANT STAGE; RPE, self-esteem rating, sleep report; RHR, BW, PHV, PWV
• Manage: per LT, plus meal timing, pre-post fueling, contrast showers, self-MFR, visualization/relaxation
• Sleep: 9 hrs (+30min); early AM sunlight routine
Pro Development
(CP 15-17)
• Monitor: HRV, BW, RPE, fatigue scale, sleep log (recovery scoresheet) • Manage: per LT,HSP; plus active recovery/regen programming (Yoga, Pilates,
Hydrotherapy, Cryotherapy, Compression; nutritional fueling pre-, during-, post-, pre-sleep, pre-nap
• Sleep: 8-10 hrs (+30min); monitor stress insomnia; goal = 70hrs/week
Name:
REGENERATION POINT SYSTEM Week 1 Week 2 Week 3 Standard Recovery Strategy
Nutrition 9 points M T W U F SA SU M T W U F SA SU M T W U F SA SU
Breakfast (at least 1.5 hours before workout) 2
Lunch 2
Dinner 2
Pre-Workout Snack (20 min before; 2:1 CHO/PRO Ratio) 1
Post-Workout Shake (w/in 20 min; BW *.5 = g CHO; BW *.2 = g of PRO) 2
Hydration 2 points M T W U F SA SU M T W U F SA SU M T W U F SA SU
Pre-Workout Urine Color: Clear 1
Post-Workout Urine Color: Clear 1
Sleep & Rest 4 points M T W U F SA SU M T W U F SA SU M T W U F SA SU
8-9 Hours Restful Sleep (2 pts for 7-8; 1 pt for 6-7) 3
20-90 Minute Nap 1
Relaxation & Emotional Status 3 points M T W U F SA SU M T W U F SA SU M T W U F SA SU
Fully Relaxed/Feet UP Within 60 Minutes Post-Workout 1
No Daily Psycho-Social Stress (1 pt if "mild" stress) 2
Stretching/Cooldown 3 points M T W U F SA SU M T W U F SA SU M T W U F SA SU
8-10 Minute Cooldown/Cardio Flush Post-Workout 2
8-10 Minute Stretch Routine Post-Workout 1
TOTAL POINTS POSSIBLE 21 points
BONUS Recovery Points: (+9 pts) M T W U F SA SU M T W U F SA SU M T W U F SA SU
12 Minute Post-Workout Contrast Bath (2:1 Hot:Cold) (+1)
10 Minute Post-Workout Self MFR Routine (TP/FOAM) (+1)
10 Minute Post-Workout VIBE Routine (+1)
50 Minute Massage (off-day) (+2)
30 Minute Hyperbaric Chamber Session (off-day) (+2)
15 Minute Post-Workout Compression Therapy Session (+2)
TOTAL Recovery Points Per Week: 200+ pts possible Optimum pts per week = 160-180
Minimum pts per week = 140-150
Poor recovery < 120 pts
Adapted from Kentaa and Hassmen, 1999. Train Smart: Avoid Overtraining Syndrome, Stockholm: SISU Idrottsbocker.
10,000 HOURS (INCLUDING COMPETITIONS)
Foundation (LT 9-11)
• SSSà5 hrs/week • FSSà15 hrs/week
Youth Development (HSP 12-14)
• SSSà8 hrs/week • FSSà12 hrs/week
Pro Development
(CP 15-17)
• SSSà10 hrs/week • FSSà10 hrs/week
Elite (C/E 18+)
• SSSà15 hrs/week • FSSà5 hrs/week
Oliver, 2011: FSS proficiency precedes optimum SSS?
Lloyd, 2012: FSS proceeds throughout the lifespan?
Is this even realistic?
• Dedicated 15-‐20 minutes
Dynamic Warmup/Movement Prep
• Dedicated 15-‐30 minutes
Power & Reactivity
• Dedicated 30-‐45 minutes
Movement & Speed
• Dedicated 30-‐45 minutes
Strength Development
• Dedicated 10-‐15 minutes
Metabolic Conditioning
• Dedicated 10-‐15 minutes
Recovery & Regeneration
Off-‐Season: 1-‐3 hrs/day; 3-‐6 d/week.
“When” to Develop: Dedicated or Integrated
• Dedicated 15-‐20 minutes
Dynamic Warmup/Movement Prep
• INTEGRATED w/ PRACTICE
Power & Reactivity
• INTEGRATED w/ PRACTICE
Movement & Speed
• Dedicated 30-‐45 minutes
Strength Development
• INTEGRATED w/ PRACTICE
Metabolic Conditioning
• Dedicated 10-‐15 minutes
Recovery & Regeneration
In-‐Season: 30-‐60 min; 2-‐3 d/week
Performance Coach: Integrates Athletic Development into Sport Training Sessions
• Flexibility • Spatial Orientation
Dynamic Prep
• Kinesthetic Differentiation & Balance • Deceleration/SSC Intro-‐Response Plyos
Power
• Speed-‐Play Acceleration (Gears) • Deceleration & Short COD
Movement
• Progressive Tempos • RFD Progressions & Curriculum-‐Based Technical Progressions
Strength
• Multi-‐directional 2-‐3:1 Intervals • Longer RI’s with non-‐conditioning modalities
Metabolics
• Static Flexibility • Film Review/Group-‐Evaluation Session
Regeneration
• Stability • Movement-‐Specific Motor Patterns
Dynamic Prep
• Rotational Stabilization • Short-‐Response Plyos
Power
• Starting/Stopping Strength/Speed • Short-‐Range Acceleration
Movement
• Isometric and Load-‐Limiting Tempos • Sport-‐Relevant Technical Progressions
Strength
• 3-‐4:1 Intervals • Sport-‐Relevant Progressions
Metabolics
• Self-‐MFR, Contrast Baths • Integrated fueling strategies
Regeneration
• Mobility • Rhythm & Reaction
Dynamic Prep
• Reactivity • Stabilization-‐Response Plyos
Power
• Max Velocity • Long Agility/Footwork Quickness
Movement
• Steady Tempos & Multi-‐join ROM • Volume Progressions & Technique Understanding
Strength
• LSD & Circuits • Linear 1:1 Intervals
Metabolics
• Movement Adequacy Activities/Games
• Verbal Feedback Sessions/Reward Systems
Regeneration
LT (9-‐11) CP (15-‐18) HSP (12-‐14)