planning for multi skilled young athletes

Athletics Northern Ireland

Planning for Multi-Skilled Young Athletes

Presentation prepared by: Derek Evely

Presentation to: Athletics Northern Ireland

Date: 11/12/2010

Program Development

• You have an ethical obligation to develop a strong and productive program, one that respects and honours proper developmental protocols while at the same time creating excitement and enthusiasm for training and competition…

• “I’m just a volunteer” simply doesn’t cut it.

• Volunteer coaches need to be more organized than their pro counterparts

• You can be specific without specialising...

• Specific: including activities particular to the chosen event / event group

• Specialising: maximally exploiting all available abilities / energy resources in the pursuit of performance

• Create logical and creative PROGRESSIONS that range across the various development levels you are working with, and account for the various abilities you are trying to develop. Allow for adaptation…

Presentation prepared by: Derek Evely. Date: 11/12/2010

Planning

• Planning at this level of development is critical, arguably just as critical as for a HP athlete

• A plan is not simply a document that organises your training loads, it also represents your philosophy on training

• Be creative... but intelligent: study the classics, then do your own thing

• Create BALANCE… in the program… in the athlete.

• Refine, refine, refine

• Document everything – get it on paper

• Plan on various levels: individual, group, stage and club


BUILDING THE PLAN


SPEED

DISTANCE

DENSITY

SESSION VOL.

THROWS

PATTERN

DENSITY

SESSION VOL.

JUMPS

PATTERN

DENSITY

SESSION VOL.

STRENGTH

PATTERN

DENSITY

SESSION VOL.

WEEK 1 2 3 4 5 6 7 8

BUILDING THE PLAN


SPEED

DISTANCE CYCLE ONE CYCLE TWO

DENSITY

SESSION VOL.

THROWS

PATTERN CYCLE ONE CYCLE TWO

DENSITY

SESSION VOL.

JUMPS


DENSITY

SESSION VOL.

STRENGTH


DENSITY

SESSION VOL.

WEEK 1 2 3 4 5 6 7 8

BUILDING THE PLAN


SPEED

DISTANCE 10 - 30m 20 - 40m

DENSITY

SESSION VOL.

THROWS

PATTERN UNILATERAL / CONTRALATERAL BILATERAL

DENSITY

SESSION VOL.

JUMPS

PATTERN BILATERAL UNILATERAL / CONTRALATERAL

DENSITY

SESSION VOL.

STRENGTH


DENSITY

SESSION VOL.

WEEK 1 2 3 4 5 6 7 8

BUILDING THE PLAN


SPEED

DISTANCE 10 - 30m 20 - 40m

DENSITY 3 3 3 2 3 3 3 2

SESSION VOL.

THROWS


DENSITY 3 3 3 2 3 3 3 2

SESSION VOL.

JUMPS


DENSITY 3 3 3 2 3 3 3 2

SESSION VOL.

STRENGTH


DENSITY 2 2 2 1 2 2 2 1

SESSION VOL.

WEEK 1 2 3 4 5 6 7 8

BUILDING THE PLAN


SPEED

DISTANCE 10 - 30m 20 - 40m

DENSITY 3 3 3 2 3 3 3 2

SESSION VOL. 200 200 200 200 250 250 250 250

THROWS


DENSITY 3 3 3 2 3 3 3 2

SESSION VOL. 30 30 30 30 40 40 40 40

JUMPS


DENSITY 3 3 3 2 3 3 3 2

SESSION VOL. 50 50 50 50 60 60 60 60

STRENGTH


DENSITY 2 2 2 1 2 2 2 1

SESSION VOL. 12 12 12 12 15 15 15 15

WEEK 1 2 3 4 5 6 7 8

BUILDING THE PLAN


THROWS

LIGHT −

COMPETITIVE 4.25kg

HEAVY 5.25kg

DENSITY (MICRO) 8 8 5 8 8 5

DENSITY (MESO) 42

VOLUME (SESSION) 16 16 16 16 16 16

VOLUME (MICRO) 128 128 90 128 128 90

VOLUME (MESO) 692

SPECIAL THROWS

MOVEMENT PATTERN BILATERAL

DENSITY (MICRO) 3 3 2 3 3 2

DENSITY (MESO) 16

VOLUME (SESSION) 20 20 20 20 20 20

VOLUME (MICRO) 60 60 40 60 60 40

VOLUME (MESO) 320

Strength: A Sample Progression

• Stage 1 (approximately 12 years and younger):

• Minimum 2 years or more of general strength training and activities. Ideally these activities should offer a wide range of movement experiences; therefore strength routines should be developed with this in mind. UKA: GPE

• Strong emphasis on the core (stomach and back) muscles responsible for stability and good posture.

• Large inventory of exercises that use bodyweight.

• Special strength exercises should include general jumping routines and medicine ball exercises.

• This stage may be abbreviated at any age level



• Stage 2 (approximately 14 / 15 years and younger):

• 2 years of training with barbell exercises that focus on movements with single support (one leg) or contra-lateral patterns (side to side).

• Intensities should be moderate: 40-60% of BW. Alternatively one can use the concept of “Comfort Loads”

• Focus on large muscle groups in addition to stabilizing and core musculature - posture.

• Examples of exercises: lunge variations / step ups / presses with DB’s

• Special strength exercises should include moderate bounding and jumping exercises and explosive medicine ball throwing.

• Bounding activities... foot contact is essential!!



• Stage 3 (approximately 16 / 17 years and older):

• 2 years of training as previous stage with the inclusion of double support exercises.

• Intensities should be moderate: 40-60% of BW. “Comfort Loads”

• Focus on large muscle “chains” - prime movers.

• Examples of exercises: lunge variations / step ups / squat and squat variations / pulling variations.

• Special strength routines may become slightly more intense and may include hurdle hopping exercises and limited box jumping



• Stage 4 (approximately 18 / 19 years and older):

• Beginning of training with higher intensification and greater specialization (e.g. formal speed-strength protocols, maximal strength, strength endurance).

• Focus on large muscle groups and the use of training complexes.

• Special strength routines include all forms of dynamic and reactive strength.

• All abilities are now fully trainable.


A Word on Exercise Prescription

• Exercise prescription is vitally important: these will be one of the key factors in whether your program is balanced and meets the needs of the athletes you are working with.

• Be creative… but not stupid.

• Prescribe exercises based upon transfer and need; not simply because you did them or you see others doing them.

• Just because you see an exercise does not mean that it has to be in your program…

• Design circuits and programs around balance… now the movement planes and address them when prescribing workouts.


For further information please contact:

Derek Evely, UKA National Performance Centre Director, T: 07540 703268 E: [email protected]

UKA National Performance Centre, Loughborough University, Loughborough, LE11 3TU

QUESTIONS?

mailto:[email protected]

planning for multi skilled young athletes

Sports

large muscle

comfort loads

11122010 presentation

presentation

11122010 strength

planpresentation

11122010 building

derek evely