Download OBJECTIVE DESCRIPTION 8

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
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Strength
Suppleness
Speed
Skill
Stamina
Strength Progression
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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
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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
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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
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Multi-Gym apparatus
Isolates major muscle groups
Safe
Only works in a fixed plane
Good first learning experience to a GYM
environment
Strength Progression
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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
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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