The document discusses long term athlete development and outlines important concepts, myths, and phases of development for youth. It addresses the importance of physical activity for youth and debunks common myths about resistance training. The phases of development are broken into 5 stages based on age and goals, with means of training appropriate for each stage.

1. Long Term Athlete Development Andrew Althoff Anne Tamporello

2. Outline Important Concepts Myths Phases of Development Ages/Grades Means of Training

3. The Importance School aged youth need 60 minutes of moderate-vigorous exercise each day 5 components of fitness Cardiorespiratory (CR) endurance Muscular strength Muscular endurance Flexibility Body composition The type of activity appropriate for performance enhancement is based off of age

4. The Importance Learn about bodies Feel good while doing it Engaging Fun Improve self efficacy Reduce feelings of anxiety and depression Improvement in classroom Influence aerobic fitness, body comp, blood lipids, bone mineral density, motor performance skills.

5. The Importance Sports related injuries in young athletes is on the rise Unprepared for the demands of practice and competition 15-50% of injuries in youth sports could have been prevented If more emphasis was placed on fundamental fitness abilities risk of injury would decrease

6. Myths Myth Strength training causes most overuse injuries Myth Busted Blame can be placed on the following Growth Improper footwear Hard playing surfaces Poor Coaching Lack of emphasis on technique Lack of supervision Roll ball coaching Improper application of science and theory

7. Myths Myth Children should not train with resistance before puberty Myth Busted Resistance training is universally accepted by medical and fitness organizations Muscular strength and endurance are two fitness components that should be addressed for physically well rounded kids Different combinations of sets and reps have been proven to be safe and effective. 2-3 days a week, non consecutive days, major muscles.

8. Myths Myth Children cannot achieve gains Myth Busted When gains are based of % they are similar to adults and adolescents

9. Myths Myth Resistance training will stunt growth Myth Busted It will actually have a favorable influence on bone growth and density No evidence of a decrease in stature because of resistance training.

10. Myths Myth Resistance Training is Unsafe Myth Busted It is effective and safe means of exercises when adhering to guidelines Weight training in pre-pubescent children found that weight training is, in fact, safer than many other sports and activities

11. Take home message #1 Resistance training can be used to improve overall physical fitness in children before puberty This does not mean it should Must have appropriate supervision to develop proper motor patterns in young children

12. Take home message #2 The intensity (% of weight on the bar) is typically what increases the injury potential Different combinations of sets and reps have been proven to be safe and effective

13. Take home message #3 Resistance training is essential for growth and development of bones and muscles Resistance training can be found in everyday activities Walking up steps, push ups and carrying a sport bag are all `resistance` that you wouldn`t stop children from doing.

14. Phases of Development 6 Stages Istvan Balyi / Ann Hamilton 8-12 years of training for a talented player/athlete to reach elite levels Ten-year or 10,000 hour rule Three hours of practice daily for ten years Most parents and coaches approach training with an attitude best characterized as "peaking by Friday” Short-term approach is taken to training and performance with an over-emphasis on immediate results Be patient!

15. Phase 1 AGE: Males = 6–9 years, Grades 1-4 Females = 6-8 years, Grades 1-3 GOAL: Learn fundamental motor patterns Skip, jump, run, kick, throw

16. Phase 1 AGE: Males = 6–9 years, Grades 1-4 Females = 6-8 years, Grades 1-3 MEANS: Warm up for reps Games / Recess Tag – COD, acceleration/deceleration Leap frog - Low level jumping Kickball – Throwing, running, kicking, jumping, catching Dodgeball – Spacial awareness, catching, depth perception, throwing

17. Phase 1 – Take home message Keep it fun Keep it simple This is your base Get your money worth

18. Phase 2 AGE: Males = 9–12 years, Grades 4-7 Females = 8–11 years, Grades 3-6 GOAL: Build on base of motor patterns Learn fundamental sports skills Coach Weeks and Coach Bradd

19. Phase 2 AGE: Males = 9–12 years, Grades 4-7 Females = 8–11 years, Grades 3-6 MEANS: MB Circuits (Video) Plate Circuits (Video) Mobility + Stability + Flexibility

20. Phase 2 – Take home message Teach them how to train “ Light” resistance Maintain body control despite changes in center of gravity Crucial point in an athlete’s development Make workouts challenging, but fun is still a major objective

21. Phase 3 AGE: Males = 12–16 years, Grades 7-11 Females = 11-15 years, Grades 6-10 GOALS: Build Aerobic base Strength towards the end of the phase Continue to develop sport-specific skills

22. Phase 3 AGE: Males = 12–16 years, Grades 7-11 Females = 11-15 years, Grades 6-10 MEANS: Initiate front squat progression (Video) Begin teaching Olympic lifts (Coach Lansky) Low-Medium level plyometrics

23. Phase 3 – Take home message Lift progressions set stage for increased intensities in subsequent phases Do not be tempted to load-up the bar, motor patterns are still priority

24. Phase 4 AGE: Males 16–18 years, Grades 11-Fr Females 15-17 years, Grades 10-12 GOALS: Fitness and sport preparation Develop specific performance and skills

25. Phase 4 AGE: Males 16–18 years, Grades 11-Fr Females 15-17 years, Grades 10-12 MEANS: Squat Bench Olympics Medium+ level plyometrics

26. Phase 4 – Take home message Training to Compete If you have laid the base and done your homework this is the fun part Find out how good your earlier phases are working Begin a more intensive manipulation of sets/reps/intensity Coach Melton’s Presentation Keep the workout fun by being organized, intense and time conscious.

27. Phase 5 AGE: Males = 18+, Grades Fr+ Females = 17+, Grades 12+ GOALS: Maximize fitness and sport preparation Individual and position specific

28. Phase 5 AGE: Males = 18+, Grades Fr+ Females = 17+, Grades 12+ MEANS: Train appropriate energy systems for the sport Coach Davis, Ruf, Melton Increases in intensity and complexity as appropriate

29. Phase 5 – Take home message Train for success not competition Stick to your principles Never compromise technique for weight moved Make sure weights, sets and reps are appropriate for objective of workout

30. Conclusion Kids begin playing sports because they are fun They will stop playing when they are not Know your goals for each phase Choose activities accordingly Make sure exercise selection is age appropriate Increase dialogue with other coaches/teachers at your school/college/university

31. References American Academy of Pediatrics. Strength training by children and adolescents. Pediatrics, 107: 1470-1472. 2001. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 7th ed. Philadelphia, PA: Lippincott, Williams & Wilkins, 2006. Balyi, Istvan & Hamilton, Ann. LONG-TERM ATHLETE DEVELOPMENT: TRAINABILITY IN CHILDHOOD AND ADOLESCENCE, Windows of Opportunity, Optimal Trainability Blimkie, C. Resistance training during preadolescence. Issues and Controversies. Sports Med. 15: 389-407. 1993. British Association of Exercise and Sport Sciences. BASES position statement on guidelines for resistance exercise in young people. J Sports Sci. 22:383-390, 2004. Chan K, Micheli L, Smith A, Rolf C, Bachl N, Frontera W, Alenabi T, eds. F.I.M.S. Team Physician Manual, 2nd ed. Hong Kong: CD Concept; 555-572, 2006. Chu D, A. Faigenbaum, J. Falkel. Progressive Plyometrics for Kids. Monterey, CA: Healthy Learning, 2006. Falk, B., and G. Tenenbaum. The effectiveness of resistance training in children. A metaanalysis. Sports Med. 22: 176-186, 1996. Falk, B, and A. Eliakim. Resistance training, skeletal muscle and growth. Pediatr EndocrinolRev. 1:120-127, 2003.

32. References Faigenbaum, A. Youth Resistance Training. President’s Council on Physical Fitness And Sports Research Digest, 4(3): 1-8, 2003. Faigenbaum, A., Kraemer, W. Cahill, B. Chandler, J., Dziados, J., Elfrink, L., Forman, Faigenbaum, A. Resistance training for children and adolescents: Are there health outcomes? American Journal of Lifestyle Medicine, 1, 190-200, 2007. Faigenbaum, A., Kraemer, W. Cahill, B. Chandler, J., Dziados, J., Elfrink, L., Forman, E.,Gaudiose, M., Micheli, L., Nitka, M., and Roberts, S. Youth resistance training: Position statement paper and literature review. Strength Conditioning, 18, 62-75, 1996. Faigenbaum, A., L. Milliken, L. Moulton, and W. Westcott. Early muscular fitness adaptations in children in response to two different resistance training regimens. Ped ExercSci. 17: 237-248, 2005. Faigenbaum A, W. Westcott, R. Loud, and C. Long. The effects of different resistancetraining protocols on muscular strength and endurance development in children. Pediatrics.104: e5, 1999.Youth Resistance Training Faigenbaum, A and W. Westcott. Strength and Power Training for Young Athletes.Champaign, IL: Human Kinetics Publishers, 2000. Guy, J., and L. Micheli. Strength training for children and adolescents. J Am Acad Ortho Surg. 9, 29-36, 2001.

33. References Hamill, B.P. (1994) Relative safety of weightlifting. Journal of Strength and Conditioning Research, 8(1), 53-57. Kraemer W., and S. Fleck . Strength training for Young Athletes, 2nd ed. Champaign, IL:Human Kinetics; 2005. Mediate, P., and A. Faigenbaum. Medicine Ball for All Training Handbook. Healthy Learning, Monterey, CA, 2004. Micheli, L. Overuse injuries in children’s sports: The growth factor. Ortho Clinics N Am.114, 337-360, 1983. Micheli L, Glassman R, Klein M. The prevention of sports injuries in youth. Clin Sports Med. 19:821-834, 2000. Micheli L. Preventing injuries in sports: What the team physician needs to know. In: Chan K,Micheli L, Smith A, Rolf C, Bachl N, Frontera W, Alenabi T, eds. F.I.M.S. Team Physician Manual, 2nd ed. Hong Kong: CD Concept; 555-572, 2006. National Association for Sport and Physical Education. Moving Into the Future: NationalStandards for Physical Education. (2nd ed.). Reston, VA: Author, 2004. Outerbridge, A ., and L. Micheli. Overuse injuries in the young athlete. Clin. Sports Med. 14: 503-516, 1995.

34. References Pfeiffer, R., and R. Francis. Effects of strength training on muscle development in prepubescent, pubescent and postpubescent males. Phys Sports Med.14: 134-143, 1986. Strong, W.B, Malina, R.M, Blimkie, C.J., Daniels, S.R., Dishman, R.K., Gutin B., Hergenroeder, A., Must, A., Nixon, P.A., Pivarnik, J., Rowland, T., Trost, S., Trudeau, F. Evidence based physical activity for school-age youth. J Pediatrics, 146, 732-737, 2005. Sale, D. Strength training in children. In Gisolfi, G, Lamb, D, (eds): Perspectives in Exercise Science and Sports Medicine. Indianapolis: Benchmark Press, 12: 1453-1462, 1989. Vicente-Rodriguez, G. How does exercise affect bone development during growth? Sports Med. 2006;36:561-569, 2006. Youth Resistance Training www.nsca-lift.org