The Balanced Development of Jumpers All Developmental Stages of an Athlete should have ‘EQUALITY of THOUGHT

Training in the Early Years Training must be General to Specific Work should be mainly Aerobic prior to puberty Anaerobic Training should be introduced gradually from the ages of years Foremost we must build BALANCED athletes.

Training Elements Strength Suppleness Speed Skill Stamina

Strength Progression Hill Running Distances can be lengthened/timed Gradients can be chosen and varied Body Weight Circuits Circuit training Stage Circuits – increase intensity Aerobic including jog recoveries Body Weight Circuits are ENDURANCE based

Strength Progression Medicine Ball Exercises Start with footballs or light balls Weights of balls are increased Degree of exercise difficulty is intensified Skills with balls are required Games, Relays and Competitions can be utilised

Strength Progression Bounding Jumps in place Standing Jumps Multiple hops and jumps – horizontal surface Ditto over barriers – height changes Box drills or specific work Depth jumps Jumping down Start with LOW intensity

Strength Progression Multi-Gym apparatus Isolates major muscle groups Safe Only works in a fixed plane Good first learning experience to a GYM environment

Strength Progression Free Weights All body exercise Balance and co-ordination challenged Increases competitive nature Correct technique MUST be taught

Suppleness Mobility – Normal progression is Active to Passive to Kinetic/Ballistic Active – Limbs are positioned by the exerciser’s own muscles The end position is held for secs Passive – Using the aid of an external force – Partner or Apparatus Kinetic/Ballistic – Bouncing or swinging actions Mobility starts to decline at approximately 8 years of age.

Suppleness Progression As the athlete matures, we should maintain general mobility but increase Specific mobility to ankles, hips, spine, and shoulders.

Skill Should be developed at an early age Skill Hungry Years are : Girls – 8-11 years old Boys – 8-13 years old

Skill Progression Initially isolated movements using individual drills Co-ordination sequences Introduce complication of synchronisation movement at increasing speeds Two Keys : Speed of free limb movement & Postural stability Concentration usually subsides after Approximately 20 minutes

Speed Speed is a development of skill Previously learned drills are practiced at an increased tempo Rhythms are maintained Jumping activities are performed lightly increasing to fast explosive activities Speed training before strength/stamina training in individual session ? FULL recoveries between repetitions required

Stamina Endurance is required to practice exercises to a high level of quality Aerobic is adjusted to anaerobic Interval runs replace longer single runs Gradient running is introduced Circuit training is intensified

The emphasis of objectives will vary during each age/stage of development. It will also vary from one athlete to another. Generally it will look like this : Scale: 1= Minimal Emphasis, 5 = Essential Emphasis OBJECTIVEDESCRIPTION8-13 Years EnduranceRunning - Fartlek, Cross country, Easy interval runs Local muscle - Circuits, activities MobilityGeneral – All body joint stretching Specific – Partners & games Isolated body sectors StrengthGeneral – Resistance training Major groups – all round Specific - Related to movement Component associated Balance - Stability & co-ordination SkillControl - Isolation drills Co-ordination - Components of technique Full - Total activity SpeedSprinting – Accelerations Control of speed Technique – Synchronisation at speed & at faster time scales

The emphasis of objectives will vary during each age/stage of development. It will also vary from one athlete to another. Generally it will look like this : OBJECTIVEDESCRIPTION8-13 Years EnduranceRunning - Fartlek, Cross country, Easy interval runs Local muscle – Circuits, activities 5 MobilityGeneral – All body joint stretching Specific – Partners & games Isolated body sectors 5353 StrengthGeneral – Resistance training Major groups – all round Specific - Related to movement Component associated Balance - Stability & co-ordination SkillControl - Isolation drills Co-ordination - Components of technique Full - Total activity SpeedSprinting – Accelerations Control of speed Technique – Synchronisation at speed & at faster time scales 3333