guilford high school coaches clinic
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Strength & Conditioning Techniques for the High School AthleteTRANSCRIPT
Strength and Conditioning Techniques for High School
AthletesChris Blake,MA,LATC,CSCS
October 08, 20047:00pm
Guilford 22Xavier 20
copyright 2007 Pro Athletic Training and Development, LLC
The Importance of Strength and Conditioning
• Athletic Development Long Term Athlete Development Programs
USSR (Former Soviet Union) Germany (Old School East German Bloc)
Government Funded Best of the Best Development Programs
Schools and Rec Leagues Talent Identification SEE STEROID USE (Next Slide)
Canada (www.ltad.ca) China Australia (Talent Identification System) Sweden (No year-round sports: i.e. hockey program)
WHERE IS THE UNITED STATES?????
copyright 2007 Pro Athletic Training and Development, LLC
The Importance of Strength and Conditioning
• Steroid Use and AbuseARE WE REPEATING HISTORY?
Yes: East German/Russian Athletes from 1960-1989 No: No Government Force driving the use of steroids
Historical Significance: The Third Reich (1933-1940) Eastern Bloc Tour de France NFL, MLB, etc….(Bill Romanowski, Barry Bonds, on and on…)
Real Signs To Look For: Quick Muscle Mass Intense Workouts 2-4 times a day Facial/Head Features Eating a lot of food…….I mean a lot!!! Acne All Over
copyright 2007 Pro Athletic Training and Development, LLC
The Importance of Strength and Conditioning
• Steroid Use and Abuse Continued…… BOTTOM LINE:1. The Average Teen Already Has High Flow
Hormones!!!!2. We Lack In Long Term Athlete Development
Programming (including sports psych). Athletes feel the need to take something to get ahead Premier, AAU, Travel, Legion, Sports Specific Training School Budgets, Liability Issues, No where to go
copyright 2007 Pro Athletic Training and Development, LLC
When To Start?
• As early as possible (ages 5-6 years old)• Create a system around sensitive periods• Run the system specific to area• Run the system as flexible as possible:
– Equipment and space– Time– Keep the essential objectives #1– Work on those basics
copyright 2007 Pro Athletic Training and Development, LLC
What A Development System Looks Like
copyright 2007 Pro Athletic Training and Development, LLC
Is It Too Late To Start Now?
The High School Athlete:• Flexibility: Gender specific• Teach Form/Technique (non-fatigued state)• Find Essential Movement Patterns of Sport:
– Squatting– Lunging– Pushing– Pressing– Twisting– Bending
• Rest, Recuperate, Recovery
copyright 2007 Pro Athletic Training and Development, LLC
Is It Too Late?
• Supercompensation:– 5 week cycles– First 3 weeks are High Intensity/High Volume– Last 2 weeks are Low Volume/Low Intensity– Stay on top of how athletes feel
• Interval Sets– Light one set, Heavy one set, Light, Heavy– Heavy one set, Light one set, Heavy, Light– Constant change equals Continued Progress
copyright 2007 Pro Athletic Training and Development, LLC
Is It Too Late?
• It’s Never Too Late Really…….BUT– Miss Window of Athletic Development
Opportunity – DO NOT confuse Early Start with Early Sport
Specific Training!!!!!• Sport Specific Training before 10 years old will lead to
burnout and/or overtraining• Focus on Basics First (hop, skip, jump, climbing)• Medicine Ball/Swiss Ball use (video)• When In Doubt Technique, bodyweight, light intensity
copyright 2007 Pro Athletic Training and Development, LLC
What Can We Do Now?• Flexibility First:
– Dynamic Warm up– Recovery Stretching– Foam Rollers
• CORE Strength Second:– Swiss Balls– Medicine Balls– Sports Cords– Cables– Free Weights (Plates, Dumbbells, Barbells)– Balance Training/Coordination Enhancement
copyright 2007 Pro Athletic Training and Development, LLC
What Can We Do Now?
• Teach Pristine Form/Technique– Don’t Waste Your Time On Seniors.– Get To The Freshman As Fast As Possible.– Be Flexible But DO NOT Compromise!– Have A Plan Made Out Ahead of Time
• Post It….Explain It Briefly At Beginning of Workout• Get The Kids Involved With Some Decision Making• Offer A Burger King Day Every Once In A While
copyright 2007 Pro Athletic Training and Development, LLC
What Can We Do:
• Weight Room Opens at 2:00pm• Have Room for 25 athletes • But….have a team of 50 standing outside of
your door……• Football, Basketball, Soccer, Tennis, XC• Just One Person To Monitor Weight Room• Athletic Trainer’s Organized
Chaos/Responsibilities
copyright 2007 Pro Athletic Training and Development, LLC
What To Do?• Stagger Workout Times• Have Each Group Begin with Dynamic Warmup• Get A Workout Flow and Stick To It• Orientation for The Young Guns• Policies and Procedures…PICK UP!!!!• Have Workouts Planned Ahead of Time• One Plate/Dumbbell Workouts Can Help!• Maximize Space: Keep On Time…Poke and Prod if you have
to…….• Make Changes Based On What Works and What Doesn’t
Work
copyright 2007 Pro Athletic Training and Development, LLC
The Olympic Lifts
• Clean and Jerk– Hang Clean– Push Presses
• Snatch Cleans– Overhead Squats– Wide Grip Deadlifts
• Find Out Where They Fit In!
copyright 2007 Pro Athletic Training and Development, LLC
Dynamic Warm-up
• Group Readiness• Increase HR, Sweat Rate, Mental • Injury Prevention Standpoint:
– NFA Football vs. Berlin vs. Xavier– Keene State College Basketball
• Used As An Athletic Screen• LETS DO IT!!!!!!
copyright 2007 Pro Athletic Training and Development, LLC
Thank You
• Physical Therapy & Sports Medicine Centers: Steve Platt, PT and Mike Eldridge, ATC www.ptsmc.com
• Chip Dorwin, Athletic Director