Training Young school athletes

NB: children develop differently

NB: Plyometrics is important for high movement and power
with fast twitch muscle fibres

Importance of quality training

performing a max power workout, 3-5 sets of 3-5
repetitions for each exercise would be effective.
Power training must be high quality, as the aim is to
recruit fast twitch fibres.
Rotational Power Training
combination of speed, power and strength, it is
constantly prevalent in most sports
This article considers such skills as turning, turning to
sprint, turning and throwing, and turning to hit/
kick a ball or opponent, from both stationary and
moving positions.

Training Programme

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Warm up: run around field
Drills: stretching, striding, and general mobility
Drills;
High knee skips
Straight leg run
Butt Kicks
Arm actions
Shuffle
Side skips
Main Session
Plyometrics:
Hurdles: Session
1. Fast ( explosive)- elastic strength
- Low hurdle jumps, low drop jumps
2. Concentric Strength
- Standing long jump,
- high hurdle jumps
3. Eccentric Strength
- Higher drop jumps
- Begin with low hurdle jumps
- Then bounding and hopping
- Continue with steps or box
- Finish with slow run
- Speed Workouts:
Sprint Starts:
20x 5m with 30 sec recovery

100m: 10 x 30m at race pace with full recovery

80m: 3-4 at race pace with full recovery
Warm down: slow jog
Stretch