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Areas of Partners Parents,


Administrators & Coaches


Development Physical


To Do


Individualized fitness programs should be created for each athlete based on onset of PHV.


Introduce


• Basic exercises for core strength and injury prevention • Flexibility training given rapid growth of bones, tendons, ligaments, and muscles


• Speed development for females (at the start of this stage) and males (at the end of this stage)


Consider the two windows of accelerated adaptation to strength training for females: the first occurs immediately after PHV and the second begins with the onset of menarche. For males, there is 1 window and it begins 12 to 18 months after PHV. After the onset of PHV, introduce • Athletes to training in a gym with free weights (strength development) • Aerobic training – the window for 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 decreases.


Average age for girls reaching PHV is 12 and boys 14. Develop


• Jumping technique. Special attention should be paid to knee position at landing to prevent ACL injury


Consolidate • Endurance


• Speed (acceleration, deceleration, agility, endurance). The second training window for speed occurs between the ages of 13 and 16 years for boys and 11 and 13 years for girls • Sprinting, COD • Balance


Parents,


Administrators & Coaches


Psychological


Mental skills introduced in the last stage should continue to be practiced, refined, and incorporated into many types of situation such as practice, dry-land training, before competitions, and during competitions.


Introduce • Self-reflection after training and competition ULTIMATE CANADA LTAD 44


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