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GDI Ledarutbildning: Åldersanpassat Fysträning Ungdom Och Junior
GDI Ledarutbildning: Åldersanpassat Fysträning Ungdom Och Junior
ldersanpassat fystrning
Ungdom och junior
End of
puberty
Power
Anaerobic
training
Specializatio
n
Individual
training
18-20 Years
16-17 Years
Start
puberty:
Physiologica
l growth
Building a
solid
physiologica
l base:
Conditionin
g, strength,
technique
Puberty
Building
muscles
Conditioning
Technique
Seniors
Adult
Individualize
d training to
each
players
special
needs.
+20 Years
Juniors
13-15 Years
Children
play
Learn that
exercise is
FUN!
Pre puberty
Golden age
for
Coordinatio
n and
motoric
skills
10-12 Years
< 10 Years
Youth
Youth
Juniors
Seniors
Adult
Individualize
d training to
each
players
special
needs.
+20 Years
End of
puberty
Power
Anaerobic
training
Specializatio
n
Individual
training
18-20 Years
Puberty
Building
muscles
Conditioning
Technique
16-17 Years
Start
puberty:
Physiologica
l growth
Building a
solid
physiologica
l base:
Conditionin
g, strength,
technique
13-15 Years
Children
play
Learn that
exercise is
FUN!
Pre puberty
Golden age
for
Coordinatio
n and
motoric
skills
10-12 Years
< 10 Years
e
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Ch
Neural components
Increased frequency of
signals to the motor unit
Increased strength:
Increased frequency of
signals
Increased motor units
Basics: separate arms and legs movements (walking, basic skating skills, jumping jacks, lunges with arms)
It will help them in how they view physical training in the future.
High intensity intervals (running in the woods, relay, agility, quick feet)
A lot of variations
Coordination
Different sports
Strength
Conditioning
Flexibility
Important to implement both dynamic and static flexibility every practice because of the
growth level during this period.
Learning to train
Strength
Learning Olympic lifting (technique, gradually increase weight as the technique improves)
Core training (inner/stabilizing core, learn how to activate the right muscles, implicate in dynamic
exercises)
Conditioning
Flexibility
16-17 junior
First junior years
Strength
Hypertrophy (building muscles): high level of hormones (especially boys) during the puberty easier to
build muscles
Starting the strength periodization
Aerobic training
This age is the best period for increasing/building the base of aerobic capacity
Crucial to have prepared for this kind of training the past junior years to maximize training
effect.
Strength:
Flexibility
Remember!
Every child develops at different rates (physiological and
psychological)
Create a stimulating environment
Positive feed-back
Specific
Further readings
Physical training
Further readings
Talent: