Youth Athletic Development

1. Youth Athletic Development • Plyometrics and Strength Training for Youth • Joseph Palumbo BS CSCS • JP2 Athletic Development

2. Factors to Consider • 1.) Maturity • 2.) Gender • 3.) CNS Development • 4.) Work Capacity (GPP) • 5.) Energy System Requirements

3. Maturity • 1.) Pre-Pubertal • 2.) Puberty • 3.) Post Pubertal

4. Gender • 1.) Male/Female Differences • 2.) Differences in Training Style • 3.) Volume and Baseline Strength Measurements

5. CNS Development • 1.) Proprioception • 2.) Coordination • 3.) Balance • 4.) Unilateral Strength Differences

6. Work Capacity • 1.) General Physical Preparedness • 2.) Conditioning State - In Season, Post Season, Off Season, Pre Season • 3.) Pre-existing Conditions • 4.) Return to Play

7. Energy systems • 1.) What is Sports Specific, really? • 2.) Anaerobic vs. Aerobic • 3.) Define Your Energy Systems • 4.) Work/Rest Intervals

8. Energy Systems Defined

9. Plyometrics • Plyometrics are defined as exercises based around having muscles exert maximal force in as short a time as possible (stretch reflex), with the goal of increasing both speed and power. - Donald Chu, Jumping Into Plyometrics • Concentric/Eccentric • Stretch Reflex - Golgi Tendon Organ (GTO) • Jumping for Younger Athletes

10. Plyometric Exercises • Introductory Plyometrics • Depth Drops (variations) - 10 reps • Broad Jumps (variations) - 10 reps • Squat Jumps - 3 sets * 10 sec • 180 jumps - 3 sets * 10 seconds • Scissor Jumps - 3 sets * 10 seconds • Tuck Jumps - 3 sets * 10 sec

11. Depth Drops

12. Broad Jumps

13. Squat Jumps, SCissor Jumps, Tuck Jumps

14. Plyometric Volume

15. Basic Strength • Learning to Squat • Learning to Lunge • Learning to Work in 3-D (Sagittal, Transverse, Frontal)

16. Sample Strength • After Dynamic Warm-Up • Plyometric Protocols, why first? • Strength

17. Strength

18. Work Capacity (GPP) • Defining Work/Rest Ratios • Defining Energy System Requirements • Defining the Exercises that work on all Planes

19. GPP Example • Lateral Shuffles - Walking Lunges • Jump Wides - Spider Mans • Forwards and Backwards Running or Ladders • Zig-Zag Accelerations and Decelerations

20. Proprioception • Balance Development • Unilateral Strength Balance • Playing Lower • Stopping and Holding • BOSU/Wobble Board Training

21. Proprioception Cont’d • Examples of Proprioceptive Exercises • Single Leg Squats • Single Leg Floor Touches • Single Leg Multi-Directional Step-Ups • Single Leg BOSU Training

22. Conclusion • Developing Youth Athletics is not as simple as training small adults • Determine Maturity Levels and Athletic Requirements • Analyze Strengths and Weaknesses • Start at the BEGINNING • Progress only works as well as the previous step

23. Continued • Be aware of any pre-existing conditions • Youth Athletics is highly dependent on coaching the exact movements • Be precise and set expectations • Track and Monitor Progress - Positive Feedback

24. thank you!! • Joseph Palumbo BS CSCS • JP2 Athletic Development Series • Plyometrics and Strength for Youth Athletics • www.jp2athleticdevelopment.com