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The Balanced Development of Jumpers • All Developmental Stages of an Athlete should have ‘EQUALITY of THOUGHT Training in the Early Years • Training must be General to Specific • Work should be mainly Aerobic prior to puberty • Anaerobic Training should be introduced gradually from the ages of 14-15 years • Foremost we must build BALANCED athletes. Training Elements • • • • • Strength Suppleness Speed Skill Stamina Strength Progression • • • • • • • • Hill Running Distances can be lengthened/timed Gradients can be chosen and varied Body Weight Circuits Circuit training Stage Circuits – increase intensity Aerobic including jog recoveries Body Weight Circuits are ENDURANCE based Strength Progression • • • • Medicine Ball Exercises Start with footballs or light balls Weights of balls are increased Degree of exercise difficulty is intensified • Skills with balls are required • Games , Relays and Competitions can be utilised Strength Progression • • • • • • • • • Bounding Jumps in place Standing Jumps Multiple hops and jumps – horizontal surface Ditto over barriers – height changes Box drills or specific work Depth jumps Jumping down Start with LOW intensity Strength Progression • • • • • Multi-Gym apparatus Isolates major muscle groups Safe Only works in a fixed plane Good first learning experience to a GYM environment Strength Progression • • • • • Free Weights All body exercise Balance and co-ordination challenged Increases competitive nature Correct technique MUST be taught Suppleness • Mobility – Normal progression is Active to Passive to Kinetic/Ballistic • Active – Limbs are positioned by the exerciser’s own muscles • The end position is held for 10-30 secs • Passive – Using the aid of an external force – Partner or Apparatus • Kinetic/Ballistic – Bouncing or swinging actions • Mobility starts to decline at approximately 8 years of age. Suppleness Progression • As the athlete matures, we should maintain general mobility but increase Specific mobility to ankles, hips, spine, and shoulders. Skill • • • • Should be developed at an early age Skill Hungry Years are : Girls – 8-11 years old Boys – 8-13 years old Skill Progression • Initially isolated movements using individual drills • Co-ordination sequences • Introduce complication of synchronisation movement at increasing speeds • Two Keys : Speed of free limb movement & Postural stability • Concentration usually subsides after Approximately 20 minutes Speed • Speed is a development of skill • Previously learned drills are practiced at an increased tempo • Rhythms are maintained • Jumping activities are performed lightly increasing to fast explosive activities • Speed training before strength/stamina training in individual session ? • FULL recoveries between repetitions required Stamina • Endurance is required to practice exercises to a high level of quality • Aerobic is adjusted to anaerobic • Interval runs replace longer single runs • Gradient running is introduced • Circuit training is intensified The emphasis of objectives will vary during each age/stage of development. It will also vary from one athlete to another. Generally it will look like this : Scale: 1= Minimal Emphasis, 5 = Essential Emphasis OBJECTIVE DESCRIPTION Endurance Running - Fartlek, Cross country, Easy interval runs Local muscle - Circuits, activities Mobility General – All body joint stretching Specific – Partners & games Isolated body sectors Strength General – Resistance training Major groups – all round Specific - Related to movement Component associated Balance - Stability & co-ordination Skill Control - Isolation drills Co-ordination - Components of technique Full Total activity Speed Sprinting – Accelerations Control of speed Technique – Synchronisation at speed & at faster time scales 8-13 Years The emphasis of objectives will vary during each age/stage of development. It will also vary from one athlete to another. Generally it will look like this : OBJECTIVE DESCRIPTION 8-13 Years Endurance Running - Fartlek, Cross country, Easy interval runs Local muscle – Circuits , activities 5 Mobility General – All body joint stretching Specific – Partners & games Isolated body sectors 5 3 Strength General – Resistance training Major groups – all round Specific - Related to movement Component associated Balance - Stability & co-ordination 2 Skill Control - Isolation drills Co-ordination - Components of technique Full Total activity 3 3 5 Speed Sprinting – Accelerations Control of speed Technique – Synchronisation at speed & at faster time scales 3 2 5 3
