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Periodization


Periodization is the organization of training, competition and recovery into a logical, scientifically based schedule for optimal performance preparation of the athlete and team.


By manipulating volume, intensity and frequency of training, athletes can ensure that they peak their athletic performance during specific times in their season. The plan can be broken down into workable units, such as period, phases, mesocycles, microcycles, sessions and units. Periodization takes into consideration an athlete’s LTAD stage and identifies priorities relating to the 11 S’s (see page 26) and therefore should be re-examined on an annual basis.


All players should consider periodized training in order to ensure the development and maintenance of abilities required to play Ultimate. Coaches should develop a periodized plan, which will help with optimum performance at competition ensuring that all capacities have been adequately addressed. Creating a road map for success involves accurate and effective planning of training, competition and recovery


THE 11 S’s of Training


The Five Basic S’s: Skill


Optimal skill training for males is between the ages of nine and 12 and between the ages of eight and 11 years for females. During this window athletes should be developing physical literacy through the development of fundamental movement skills.


Speed


For males the first training window for speed occurs between the ages of seven and nine years and the second window occurs between the ages 13 and 16 years. For females the first training window for speed occurs between the ages of 6 and 8 years and the second window occurs between the ages of 11 and 13 years.


Strength


The windows of trainability for females are immediately after PHV or at the onset of menarche (first menstruation), while males it is 12 to 18 months after PHV.


Stamina (Endurance)


The window of trainability for endurance occurs at the onset of PHV. Aerobic capacity training is recommended before athletes reach PHV. Aerobic power should be introduced progressively as the growth rate decelerates.


Suppleness (Flexibility)


The accelerated adaptation period for flexibility for both genders occurs between the ages of six and 10 years. Special attention should be paid to suppleness during the growth spurt to accommodate for the rapid change in bone and muscle length.


ULTIMATE CANADA LTAD


28


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