Lifetime Athletic Development
Having a plan for the development of athleticism of any athlete can help give direction and structure. In addition to simply developing sport skill, these principles should be approached with the goal of promoting a lifetime of enjoying movement and activity. These guidelines will also help parents and coaches to know when they should be introducing new stimulus types in order to prevent injury but optimize performance.
Great research by Pichardo et al. (2018) reviewed the literature and compared some existing models in order to present options and approaches to developing athletes. One thing that should be considered is that all children develop differently. Although two athletes may have the same chronological age, they may be at different stages of development and maturation. Therefore, many suggestions will be made based on categories but it should be noted that these are general guidelines and any particular athlete may be a little behind or ahead than the predicted categories. In addition to growth differences, there will always exist training experience differences. Two athletes may be the same chronological age and even within the same timeframe in regards to their pubertal development but one has a couple years of training experience while the other has just begun. This can be referred to as the athlete’s “training age” and should also be taken into consideration when selecting exercises and programs.
Early Childhood, ~6-9 years, Prepubertal Stage, “Sampling Years Phase 1”
During this stage children should be learning the “FUNdamentals” by sampling many sports to develop themselves physically and exploring their interests. During this stage resistance training should be low structure and focussing on proper technique. Aerobic training should be more general and centered around play. This can be done up to 6x/wk (Pichardo et al., 2018). Speed development should be centered around developing fundamental movement skills (FMS), primarily in regards to teaching proper running technique. In regards to agility training Pichardo et al. (2018) recommend that it be low structure and have a 60% focus on targeting knee, hip and ankle stability. About 25% of the focus should be given to change of direction (COD) speed and 15% to reactive agility training.
Late Childhood, ~10-13 years, Pre-to-Circumpupertal, “Sampling Years Phase 2”
Early in this phase it is said that children should be “learning how train” while towards the end of the phase they will start “training to train.” Sports are still being sampled during this phase but near the end the athlete may have an idea as to which they really like the most. Weight training can begin to develop more structure and volume but much of the focus should be given to technical skill and form. Plyometric can be implemented with low eccentric loading and low structure. Speed training should continue to focus on sprint technique. Pichardo et al. (2018) also suggest that this is a good time to start introducing physical conditioning to increase stride length and decrease ground contact time. Consistent with phase one, agility primarily focuses on stability, COD and some reactive agility training. Aerobic training also implements the same recommendations as phase 1.
Adolelescents, ~14-18 years, Circumpubertal, “Specialization/Investment or Recreational”
The direction of this phase will really depend on the athlete. If a child is showing particular interest or skill in 1-2 sports then they can choose to enter the “specialization years” and end this phase in the “investment years.” Alternatively, they can choose to enter the “recreational years” that will last for the rest of their life and continue a balance of sport participation. The development of strength, power and hypertrophy become more important during this phase and their body’s will be more able to handle increased amounts of volume and growth (Pichardo et al., 2018). Weight training will also be more directed towards performance outcomes. This means that exercise selection should prioritize movements that will translate to their particular sports. Plyometrics can increase in volume and begin to have more eccentric loading and higher structure. Sprint training continues to focus on technique while also introducing maximal sprints. As the child progresses through this phase they will begin to have a greater focus on the expression of maximal speed. Agility training begins with a primary focus (40%) on COD speed development, 30% focus on FMS and 30% focus on reactive agility training. As they age more focus (60%) should be based around reactive agility training, 20% to FMS and 20% to COD. Aerobic development becomes more sport specific during this phase.
Adulthood, >18 years, Postpubertal
If the athlete is capable enough to continue on at a college level then they will continue the specialization phase. If they are not fortunate enough to continue their career then they will enter the recreational phase. Continuing athletes will continue to develop their speed and agility and to develop power and strength to enhance performance. But, those who dont play in college wont need to spend as much time developing performance outcomes as they used to. During this time they should continue to sample recreational activities that will allow them to remain active for their entire life. Some of the more high impact sports may have to be substituted for lower impact sports if injuries reoccur or limit the athlete. A high priority should be placed on optimizing body composition for health and structural integrity. Body fat should be kept in healthy ranges. Resistance training should be performed at least 3x/week in order to maintain lean mass and to increase/maintain bone density (Haff & Triplett, 2016). Speed and agility training may become unnecessary for the “retired” or “recreational” athlete and risk vs. reward should be evaluated. Aerobic training should prioritize heart health and be done at least 3x/week.
References
Haff, G. & Triplett, N. (2016). Essentials of strength and conditioning (4th Edition). Champaign, IL: Human Kinetics.
Pichardo, A. W., Oliver, J. L., Harrison, C. B., Maulder, P. S., & Lloyd, R. S. (2018). Integrating models of long-term athletic development to maximize the physical development of youth. International Journal of Sports Science and Coaching, 13(6), 1189-1199.
