|
As can be seen from the above coaches are looking at the
overall picture several years down the line.
Windows of Opportunity Athletic Trainability
(extracts for the critical priorities at each stage for a sprinter)
|
Female
(biological age unless stated) |
Male
(biological age unless stated) |
Acceleration window |
|
6-8
Chronological age |
7-9
Chronological age |
Peak Speed Velocity window 1
(mainly CNS – volume & duration low) |
|
8-11
Chronological age |
9-12
Chronological age |
Peak Motor Co-ordination Velocity (skills) |
|
11-13 |
13-16 |
Peak Speed Velocity window 2
(light introduction to anaerobic alactic power &
capacity energy systems i.e. interval training up to
20 secs. |
|
Towards the end & immediately after Peak Height
Velocity
(growth spurt) |
12-18 months
after PHV |
Strength training
Frequency :- 2-3 times per week
Duration :- should not exceed 30 mins
Resistance :- remember skeletal/joint growth. Do not
overload |
The 5 S’s of training is a good framework to overview the
windows
1.
Stamina,
always trainable Critical window for
adaptation to aerobic begins with onset of PHV 10-11 years for females 12-13 for
males
2.
Strength, always trainable see table for details.
Strength training before maturation is Central Nervous System training and motor
co-ordination improvements i.e Medicine ball, own body weight.
3.
Speed, always trainable but declines with age.
See table for details.
4.
Skill,
always trainable but declines with age.
5.
Suppleness, always trainable but declines with age.
The above
is a extract from a article by Dr. Istvan Balyi held in Glasgow 25th
October 2003
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