HOW DO I BEST PREPARE MYSELF AS A YOUNG ATHLETE
ENTERING A HIGH PERFORMANCE MODEL?
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Dedicate your off-season to working on the fundamentals. For athletes from grades 8-9, the off-season is spread out over three months and divided into three phases:
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1. General preparation phase (month 1)
2. Specific preparation phase (month 2)
3. Pre-competition phase (month 3)
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Commit to working on fitness concepts that will be focused on during your season for 1-1.5 hours per day 3 times a week to help you prepare. That commitment will offer you an advantage by speeding up your body's learning curve.
YOUNG ATHLETE DEVELOPMENT MODEL
Grade 8
Learn to Train
​​Learn basic training concepts & techniques as well as the importance of nutrition & recovery. Focus of training:
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MALE
- Aerobic endurance (long)
- Strength endurance (light)
- Speed (8 secs or less)
- Agility
- Balance & coordination
- Flexibility
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FEMALE
- Aerobic endurance (long)
- Aerobic power (short)
- Strength endurance (focus)
- Speed (8 secs or less)
- Agility
- Balance & coordination
- Flexibility
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Grade 9
Train to Train
Continue building on training concepts introduced in grade 8 with additional attention on
the following:
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MALE
- Aerobic power (short)
- Speed endurance (light)
- Strength endurance (focus)
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FEMALE
- Speed endurance (light)
- Maximum strength (light)
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Grade 10
Train to Compete
Continue building on the past two years of development while focusing on growth in the following areas:
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MALE
- Speed endurance
- Maximum strength (light)
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FEMALE
- Speed endurance
- Maximum strength (int)
- Speed strength (light)
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Grade 11 & 12
Train to Win
Final additions to the athletic development model on top of all other training qualities previously learned:
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MALE
- Maximum strength
- Speed strength
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FEMALE
- Maximum strength
- Speed strength
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