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Youth Athletic Development

Youth Athletic Development. Plyometrics and Strength Training for Youth Joseph Palumbo BS CSCS JP2 Athletic Development. Factors to Consider. 1.) Maturity 2.) Gender 3.) CNS Development 4.) Work Capacity (GPP) 5.) Energy System Requirements. Maturity. 1.) Pre-Pubertal 2.) Puberty

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Youth Athletic Development

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  1. Youth Athletic Development • Plyometrics and Strength Training for Youth • Joseph Palumbo BS CSCS • JP2 Athletic Development

  2. Factors to Consider • 1.) Maturity • 2.) Gender • 3.) CNS Development • 4.) Work Capacity (GPP) • 5.) Energy System Requirements

  3. Maturity • 1.) Pre-Pubertal • 2.) Puberty • 3.) Post Pubertal

  4. Gender • 1.) Male/Female Differences • 2.) Differences in Training Style • 3.) Volume and Baseline Strength Measurements

  5. CNS Development • 1.) Proprioception • 2.) Coordination • 3.) Balance • 4.) Unilateral Strength Differences

  6. Work Capacity • 1.) General Physical Preparedness • 2.) Conditioning State - In Season, Post Season, Off Season, Pre Season • 3.) Pre-existing Conditions • 4.) Return to Play

  7. Energy systems • 1.) What is Sports Specific, really? • 2.) Anaerobic vs. Aerobic • 3.) Define Your Energy Systems • 4.) Work/Rest Intervals

  8. Energy Systems Defined

  9. Plyometrics • Plyometrics are defined as exercises based around having muscles exert maximal force in as short a time as possible (stretch reflex), with the goal of increasing both speed and power. - Donald Chu, Jumping Into Plyometrics • Concentric/Eccentric • Stretch Reflex - Golgi Tendon Organ (GTO) • Jumping for Younger Athletes

  10. Plyometric Exercises • Introductory Plyometrics • Depth Drops (variations) - 10 reps • Broad Jumps (variations) - 10 reps • Squat Jumps - 3 sets * 10 sec • 180 jumps - 3 sets * 10 seconds • Scissor Jumps - 3 sets * 10 seconds • Tuck Jumps - 3 sets * 10 sec

  11. Depth Drops

  12. Broad Jumps

  13. Squat Jumps, SCissor Jumps, Tuck Jumps

  14. Plyometric Volume

  15. Basic Strength • Learning to Squat • Learning to Lunge • Learning to Work in 3-D (Sagittal, Transverse, Frontal)

  16. Sample Strength • After Dynamic Warm-Up • Plyometric Protocols, why first? • Strength

  17. Strength

  18. Work Capacity (GPP) • Defining Work/Rest Ratios • Defining Energy System Requirements • Defining the Exercises that work on all Planes

  19. GPP Example • Lateral Shuffles - Walking Lunges • Jump Wides - Spider Mans • Forwards and Backwards Running or Ladders • Zig-Zag Accelerations and Decelerations

  20. Proprioception • Balance Development • Unilateral Strength Balance • Playing Lower • Stopping and Holding • BOSU/Wobble Board Training

  21. Proprioception Cont’d • Examples of Proprioceptive Exercises • Single Leg Squats • Single Leg Floor Touches • Single Leg Multi-Directional Step-Ups • Single Leg BOSU Training

  22. Conclusion • Developing Youth Athletics is not as simple as training small adults • Determine Maturity Levels and Athletic Requirements • Analyze Strengths and Weaknesses • Start at the BEGINNING • Progress only works as well as the previous step

  23. Continued • Be aware of any pre-existing conditions • Youth Athletics is highly dependent on coaching the exact movements • Be precise and set expectations • Track and Monitor Progress - Positive Feedback

  24. thank you!! • Joseph Palumbo BS CSCS • JP2 Athletic Development Series • Plyometrics and Strength for Youth Athletics • www.jp2athleticdevelopment.com

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