JUNIOR FOUNDATION TRAINING SPECIAL
INTRODUCTION
WELCOME TO YOUR FIRST STEP IN IMPROVING YOUR SPORTING PERFORMANCE.
If you have been working from home recently then the level of activity for your children will have reduced. This is natural as children are at home schooling now, and it can be tough to balance your work requirements and the children’s schooling challenges, however it is important to keep them active and healthy through this difficult time. The main thing is that you feel it is important to help develop their athletic ability.
This resource is designed to help juniors develop their Foundation, which is important for their health and well being and to allow the best results from the Performance Model, which follows on from this section. It is hugely important for young athletes to develop their athletic ability through controlled steps to enable their bodies to adjust to changes in loading.
AIM
OUR PROGRAMME
London Wayfarers HC & Body Logic Health have developed a unique athletic development programme, based around 2 Key Steps:
BUILD YOUR FOUNDATION
ELEVATE YOUR PERFORMANCE
STRENGTH
It is important to build strong muscles, we all understand this concept however muscles work in many different ways and it is important to address these in a structured way.
The concept here is to help develop tissue tolerance for the junior athlete.
STABILITY
ou need more than just strong muscles as an athlete. They need to work together to control rotational forces placed on the body, such as changing direction or kicking a ball.
If we can improve how the muscles work together this opens up performance improvement opportunity.
MOBILITY
The young athlete has different challenges to an adult as they grow taller and stronger. These growth spurts can affect muscle length, joint function and health.
Effective management is important to help prevent overloading of tissues and therefore potential injury issues.
TECHNIQUE
This is one for your coaches to work on, technique in sport is a key area to develop and with the rest of the core elements in place, you will find technique can improve dramatically.
There will be further information on developing your running technique over the coming weeks, especially if you are inside for much of your day.
STAMINA
Again in the young athlete this can be greatly improved, mostly this will be addressed through participation through the sports you are involved in, however it can be assessed and developed further.
There will be further videos for developing stamina over the coming weeks, especially if you are inside, so keep an eye out.
BUILD YOUR FOUNDATION
IN THIS SECTION YOU WILL FIND TEN EXERCISES, IN ORDER OF DIFFICULTY AND STRESS FOR THE BODY.
These will slowly identify areas of weakness within the body’s movement foundation to be trained and improved to help future athletic development. Each exercise has a benchmark to achieve with good control, this is the most important point. Completing an exercise poorly will not allow your body to adapt and develop the best movement patterns for future progress.
Please follow the instructions on the video closely and complete for the benchmarked time or number of repetitions. The plan would be to complete the first 5 exercises one day, and repeat the circuit 3 times, then the next day complete the second 5 exercises again for 3 circuits. This adds variation to the routine, challenges the body in different ways and all these exercises can be completed inside. If safe you may want to add a short run, 20 metres x5 is perfect, run then walk back to the start whihc will add stamina.
Enjoy.
Once you have completed all ten exercises well then you will be ready to progress your training onto the Elevate Your Performance phases.
WHAT NEXT OR WHAT ELSE?
AS YOU WILL BE AWARE CHILDREN TEND TO CHANGE DRAMATICALLY AND THIS CAN THROW THE HARD WORK OF THEIR FOUNDATION OUT THE WINDOW.
This generalised programme is designed to make sure the kids keep their foundation platform in place. As such this programme can be revisited at other points during the year to review and make sure the fundamentals are still in place. This can reduce injury risks and help to maintain performance levels. Obviously with individualised training the specifics can be targeted more effectively assisting in performance gains, Body Logic Health have helped a number of young athletes improve their athletic development
Our suggestion would be to begin work on this Foundation for Athletic Development at the start of each season. If the movement foundation has remained strong you will find your child will scoot through these exercises with ease, showing they are ready to progress straight into the performance training.
It would be quite normal though, to find that they find one or two of them difficult again. You have helped identify a weakness that can be addressed before overloading of the tissues occurs.
With your foundation in place, you can develop performance effectively, safely with the best results achievable.
Build A Better Athlete
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