WA-NSCA youth - sbc
WA-NSCA youth - sbc
WA-NSCA youth - sbc
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Youth Training<br />
and<br />
Athletic Development<br />
<strong>WA</strong>-<strong>NSCA</strong> State Fall Clinic<br />
Tim Vagen, CSCS<br />
Unlimited Athlete, Inc.<br />
November 10, 2007<br />
© Unlimited Athlete, Inc. 2007
Acknowledgements<br />
•Stephanie Kerr<br />
•Kathryn Russell<br />
•<strong>NSCA</strong><br />
•My Family<br />
© Unlimited Athlete, Inc. 2007
Youth Training<br />
© Unlimited Athlete, Inc. 2007
Youth Training<br />
• Why Train Kids?<br />
• Not Little Adults<br />
• Age Dependent<br />
• System Dependent<br />
© Unlimited Athlete, Inc. 2007
Why Train Kids?<br />
• Lack of PE programs<br />
• Lack of Play<br />
• Increase in Sports<br />
Demands<br />
•Increase in<br />
sedentary activities<br />
•Kids grow up!<br />
© Unlimited Athlete, Inc. 2007
Growth Patterns<br />
120%<br />
100%<br />
% Development<br />
80%<br />
60%<br />
40%<br />
20%<br />
Neural<br />
Skelatal<br />
Muscular<br />
0%<br />
0 2 4 6 8 10 12 14 16 18 20<br />
Chronological Age
Stages of Youth<br />
• Pre Pubertal<br />
• Pubertal<br />
•Post Pubertal<br />
© Unlimited Athlete, Inc. 2007
Pre Pubertal<br />
• Not gone through growth spurt<br />
• Girls often < 12 years old<br />
• Boys often < 14 years old<br />
© Unlimited Athlete, Inc. 2007
Pubertal<br />
• Peak Height Velocity (growth<br />
spurt)<br />
• Usually lasts 12 – 18 months<br />
• May come at a variety of ages<br />
• Programming based on growth<br />
activity<br />
© Unlimited Athlete, Inc. 2007
Post Pubertal<br />
• Past Maximum Height Velocity but<br />
have not reached skeletal maturity<br />
• Females 13-17 years old<br />
• Males 15-18 years old<br />
• Highest gains in mass<br />
• High gains in muscular<br />
development<br />
• Hormonal maturation<br />
© Unlimited Athlete, Inc. 2007
Fitness Characteristics<br />
• Aerobic Capacity<br />
• Muscular Strength and Endurance<br />
• Flexibility<br />
© Unlimited Athlete, Inc. 2007
Pre Pubertal<br />
Aerobic<br />
• High rate of O2 usage<br />
• Aerobic capacity does not change<br />
much with training<br />
• Activity should be >85% HR max<br />
• Short interval training for 15+<br />
minutes<br />
• Increase frequency, not duration<br />
© Unlimited Athlete, Inc. 2007
Pre Pubertal<br />
Muscular<br />
• Least muscular mass in<br />
pre pubertal<br />
• Neurological response<br />
is highest—train skill<br />
• Typically train 1 set, 12<br />
–20 reps. 30 minutes<br />
total<br />
• No max lifts<br />
© Unlimited Athlete, Inc. 2007
•Good dynamic<br />
warm ups<br />
through full range<br />
of motion<br />
• Develop good<br />
warm up/cool<br />
down habits<br />
• No excessive ROM<br />
Pre Pubertal<br />
Flexibility<br />
© Unlimited Athlete, Inc. 2007
Pubertal<br />
Aerobic<br />
• Aerobic capacity changes with<br />
organ growth<br />
• Relative VO2 Max remains<br />
unchanged during growth years<br />
• Endurance performance improves<br />
© Unlimited Athlete, Inc. 2007
Pubertal<br />
Muscular<br />
• Bone growth is greater than<br />
muscle length<br />
• Lever arms are long, avoid heavy<br />
distal loading<br />
• Coordination deficits – “Gangly<br />
Teen Syndrome”<br />
© Unlimited Athlete, Inc. 2007
Post Pubertal<br />
Aerobic<br />
• Responds to normal aerobic<br />
guidelines<br />
• Training at >70% max HR<br />
• Increase duration<br />
© Unlimited Athlete, Inc. 2007
• Full body<br />
workouts<br />
• Multi Joint lifts<br />
•No max reps<br />
• May be performed<br />
3 days/week<br />
Post Pubertal<br />
Muscular<br />
© Unlimited Athlete, Inc. 2007
Post Pubertal<br />
Flexibility<br />
• Pre workout<br />
dynamic work<br />
• Soft tissue<br />
pliability (foam<br />
roll, massage,<br />
etc)<br />
• Post workout<br />
static stretch<br />
© Unlimited Athlete, Inc. 2007
Other Characteristics<br />
• Movement Skills should be trained early<br />
• Skill training first, then conditioning<br />
• During puberty, train deceleration to<br />
prevent injuries<br />
• Mechanical positioning at all ages<br />
• Balance training at all ages<br />
• Core training at all ages<br />
© Unlimited Athlete, Inc. 2007
Make it Fun!!!<br />
© Unlimited Athlete, Inc. 2007
Resources<br />
• International Youth Conditioning<br />
Association www.IYCA.org<br />
• Avery Faigenbaum<br />
www.strongkid.com<br />
• American Council on Exercise<br />
www.acefitness.org/ofk<br />
© Unlimited Athlete, Inc. 2007
Unlimited Athlete DVD’s<br />
© Unlimited Athlete, Inc. 2007
© Unlimited Athlete, Inc. 2007
Thank You!<br />
© Unlimited Athlete, Inc. 2007
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