Decathlon Workshop Development from U.15 to Senior

Programme General –What is the event? –What are we looking for? –How do we approach the event? Stages –U.15 –U.15 – U.17 –U.17 – U.20 –Senior

What is the event? Pentathlon? –80m.H. (84 cm.), HJ, SP (4kg.), LJ, 800m. Octathlon? –Day 1 - LJ, DT (1.5kg.), JT (700 grm.), 400m. –Day m.H. (91 cm.), HJ, SP (5kg.), 1500m. Decathlon? –Day m., LJ, SP (6kg.), HJ, 400m. –Day m.H. (99cm.), DT (1.75kg.), PV, JT (800grm.), 1500m. Decathlon? –Day m., LJ, SP (7.26kg.), HJ, 400m. –Day m.H. (107cm.), DT (2kg.), PV, JT (800grm.), 1500m.

U.15 Learning the events –Which events? Fun element/How many days training? Starting to combine events –Run, jump, throw ConditioningCompetition

Time Allocation

Conditioning Elements Circuit Training – 12 exercises worked on a time basis, learning to handle own body weight Medicine Ball exercises Simple Bounce routines Hurdle Stepping

U.17 Learning the events –Which events? –What learning? How many days? Starting to combine events –Combinations relating to the event Conditioning/Running/WeightsCompetition

Time Allocation

Conditioning Elements Circuit Training – as before Medicine Ball – as before Hurdle Stepping – as before Hurdle Jumping and introduction of further plyometric exercises

U.20 Technical Elements –Which events? –What learning? –Is there time for everything? How many days? Starting to combine events –Combinations relating to the event Conditioning/Running/WeightsCompetition

Time Allocation

Differences from U.15/U.17 Introduction of Weights as important part of the programme More athlete specific – look at strengths/weaknesses – target specific events More detailed analysis and targeting of competitions

Senior Technical Elements –Which events? –What learning? –Is there time for everything? How many days? Starting to combine events –Combinations relating to the event Conditioning/Running/WeightsCompetition

Time Allocation

Changes More athlete involvement in programme – move from coach set programme to discussed objectives More focus on strength Technical Refinement Clearly targeted competitions – indoors?/outdoors?