Youth Training Athletic Development - sbc

Youth Training
and

Athletic Development

WA-NSCA State Fall Clinic

Tim Vagen, CSCS
Unlimited Athlete, Inc.

November 10, 2007

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Acknowledgements

• Stephanie Kerr
• Kathryn Russell
• NSCA
• My Family

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Youth Training

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Youth Training

• Why Train Kids?
• Not Little Adults
• Age Dependent
• System Dependent

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Why Train Kids?

• Lack of PE programs
• Lack of Play
• Increase in Sports

Demands
• Increase in

sedentary activities
• Kids grow up!

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% Development Growth Patterns

120%

100%

80%

60%

40% Neural
Skelatal
Muscular

20%

0%
0 2 4 6 8 10 12 14 16 18 20

Chronological Age

Stages of Youth

• Pre Pubertal
• Pubertal
• Post Pubertal

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Pre Pubertal

• Not gone through growth spurt
• Girls often < 12 years old
• Boys often < 14 years old

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Pubertal

• Peak Height Velocity (growth
spurt)

• Usually lasts 12 – 18 months
• May come at a variety of ages
• Programming based on growth

activity

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Post Pubertal

• Past Maximum Height Velocity but
have not reached skeletal maturity

• Females 13-17 years old
• Males 15-18 years old
• Highest gains in mass
• High gains in muscular

development
• Hormonal maturation

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Fitness Characteristics

• Aerobic Capacity
• Muscular Strength and Endurance
• Flexibility

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Pre Pubertal
Aerobic

• High rate of O2 usage
• Aerobic capacity does not change

much with training
• Activity should be >85% HR max
• Short interval training for 15+

minutes
• Increase frequency, not duration

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Pre Pubertal
Muscular

• Least muscular mass in
pre pubertal

• Neurological response
is highest—train skill

• Typically train 1 set, 12
– 20 reps. 30 minutes
total

• No max lifts

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Pre Pubertal
Flexibility

• Good dynamic
warm ups
through full range
of motion

• Develop good
warm up/cool
down habits

• No excessive ROM

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Pubertal
Aerobic

• Aerobic capacity changes with
organ growth

• Relative VO2 Max remains
unchanged during growth years

• Endurance performance improves

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Pubertal
Muscular

• Bone growth is greater than
muscle length

• Lever arms are long, avoid heavy
distal loading

• Coordination deficits – “Gangly
Teen Syndrome”

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Post Pubertal
Aerobic

• Responds to normal aerobic
guidelines

• Training at >70% max HR
• Increase duration

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Post Pubertal
Muscular

• Full body
workouts

• Multi Joint lifts
• No max reps
• May be performed

3 days/week

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Post Pubertal
Flexibility

• Pre workout
dynamic work

• Soft tissue
pliability (foam
roll, massage,
etc)

• Post workout
static stretch

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Other Characteristics

• Movement Skills should be trained early
• Skill training first, then conditioning
• During puberty, train deceleration to

prevent injuries
• Mechanical positioning at all ages
• Balance training at all ages
• Core training at all ages

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Make it Fun!!!

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Resources

• International Youth Conditioning
Association www.IYCA.org

• Avery Faigenbaum
www.strongkid.com

• American Council on Exercise
www.acefitness.org/ofk

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Thank You!

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