Youth Fitness Training David Hare Performance GDA
13-14 • I wouldn’t worry about “fitness” too much, I’d do some, but not a huge emphasis, • Games, Warm Ups that emphasise movements. Some small runs sprinkled into the session. • Some S&C classes are fantastic for this age (think PE)
14-15 • I would start thinking a little bit more about some organised fitness work. • I would get nutrition talks for my players (think Home Economics). • Some speed work at this age is great (or any age actually) • A “functional” warm up is great for this age. • Some S&C classes are fantastic for this age (think PE). But they must be supervised.
15-16 • I see no problem at this age doing more formal fitness work, but the Ball is still my central concern, think player pathway. • Coached S&C classes would be ideal, think core and the basic movements done savagely well. • They don’t need to be track runners, think short, sharp and smart.
16-17 • Just a continuation from the last age grade. • I would do some small amount of conditioning work with my team each training session within reason. • S&C very important now, but these classes would look like a great PE class. Big heavy weights? I don’t think so.
TESTING? • Keep it simple, keep it fair, keep it consistent. • Don’t test the younger kids, it can put them off, testing is highly emotive. • With older kids, Frame it, say “this is only to help us train you better, we don’t care how you do, but just give it your best shot”
1K TIME TRIAL • See the cards, • Up and back over 100m - • Good Times ? Tough to answer for youths .. • 200 seconds is the holy grail. • Just make it relevant to Your club.
TEMPO RUNS • 100m track 15-17 seconds to complete run and then total rest until the clock rolls onto another minute. • Technique in the run key, good arm action, tummy tight, core active, feet pointing forward. • We build these up over time.
MAS RUNS • Very simply interval runs.. • 15 seconds on - 15 seconds off for time • The distance you run depends on your 1k time.
ALACTIC CONDITIONING Set up a 20m Grid Get your players in groups of approximately 5 to start. Let’s assume you have 30 players; this will mean there will be 6 groups of 5. Get the 1st athlete to sprint to the end line, as soon as s/he hit the finish line then the next person sprints and so on.
SAMPLE PROGRESSION Week 1: Athletes in groups of 5 – 5 mins total runs 1:5 Ratio Week 2: Athletes in groups of 4 – 5 mins total runs 1:4 Ratio Week 3: Athletes in groups of 4 – 6 mins total runs 1:4 Ratio Week 4: Athletes in groups of 4 – 7 mins total runs 1:4 Ratio Week 5: Athletes in groups of 4 – 7 mins total runs Break Repeat Drill
CONDITIONING GAMES • Space / Time / Equipment / Players - STEP • Games are the bedrock of any fitness in Gaelic Games, these modalities should be viewed as top ups. • Lots of touches, lots of engagement, lots of balls, lots of fun.
CARDIO IN THE WARM UP? ADD THE BALL?
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