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Youth Athletic Development. Plyometrics and Strength Training for Youth Joseph Palumbo BS CSCS JP2 Athletic Development. Factors to Consider. 1.) Maturity 2.) Gender 3.) CNS Development 4.) Work Capacity (GPP) 5.) Energy System Requirements. Maturity. 1.) Pre-Pubertal 2.) Puberty
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Youth Athletic Development • Plyometrics and Strength Training for Youth • Joseph Palumbo BS CSCS • JP2 Athletic Development
Factors to Consider • 1.) Maturity • 2.) Gender • 3.) CNS Development • 4.) Work Capacity (GPP) • 5.) Energy System Requirements
Maturity • 1.) Pre-Pubertal • 2.) Puberty • 3.) Post Pubertal
Gender • 1.) Male/Female Differences • 2.) Differences in Training Style • 3.) Volume and Baseline Strength Measurements
CNS Development • 1.) Proprioception • 2.) Coordination • 3.) Balance • 4.) Unilateral Strength Differences
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
Energy systems • 1.) What is Sports Specific, really? • 2.) Anaerobic vs. Aerobic • 3.) Define Your Energy Systems • 4.) Work/Rest Intervals
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
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
Basic Strength • Learning to Squat • Learning to Lunge • Learning to Work in 3-D (Sagittal, Transverse, Frontal)
Sample Strength • After Dynamic Warm-Up • Plyometric Protocols, why first? • Strength
Work Capacity (GPP) • Defining Work/Rest Ratios • Defining Energy System Requirements • Defining the Exercises that work on all Planes
GPP Example • Lateral Shuffles - Walking Lunges • Jump Wides - Spider Mans • Forwards and Backwards Running or Ladders • Zig-Zag Accelerations and Decelerations
Proprioception • Balance Development • Unilateral Strength Balance • Playing Lower • Stopping and Holding • BOSU/Wobble Board Training
Proprioception Cont’d • Examples of Proprioceptive Exercises • Single Leg Squats • Single Leg Floor Touches • Single Leg Multi-Directional Step-Ups • Single Leg BOSU Training
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
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
thank you!! • Joseph Palumbo BS CSCS • JP2 Athletic Development Series • Plyometrics and Strength for Youth Athletics • www.jp2athleticdevelopment.com