Age Appropriate Strength and Conditioning
AGES 8 AND UNDER
Age Appropriate Strength and Conditioning
LESSON WORKBOOK
DARRYL NELSON
2
Age Appropriate Strength and Conditioning Off-ice training should be focused on the development of agility, balance and coordination. ABC’s are the foundation that will build acceleration and speed later on in adolescence and are important to the long term success of the athlete. Off-ice training, in a fun environment, should become an expected part of what kids do as hockey players. Like practices on the ice, the off-ice competencies being developed can be structured in the form of games. While having fun in a competitive atmosphere, the players will be developing several core competencies, often without knowing it. • The games and skills that we teach are essential for the long term development of young athletes. • Fundamental movement skills and traits are the building blocks for competitive success and a life time of athletic enjoyment. • Skill development and athletic development from the youngest ages will increase the talent pool of players in the Unites States. Here are some alarming statistics related to children in America from Operation Readiness: Military Leaders for Kids. • 75% of young Americans, 17 to 24 years of age, are unable to join the military because they failed to graduate high school, have criminal records, or are physically unfit. • 80% of children who were overweight at ages 10 – 15 were obese at age 25. • Being overweight turns out to be the leading medical reason why applicants fail to qualify for military service. • From 1998 to 2008, the number of states with 40% or more of their young adults who were overweight or obese went from 1 to 39. • On average, 18- to 24-year-olds in America are 34 pounds overweight. • Our healthcare system spends over $75 billion annually for medical obesity expenditures. Here is a breakdown of expenditure in different-sized states. o Wyoming is our least populous state and has and has an expenditure of $87 million. o Michigan, a medium-sized state, has an expenditure of $2.931 billion. o California, our most populated state, comes in at $7.675 billion.
3
Age Appropriate Strength and Conditioning General Athleticism All athletes should strive for the development of total athleticism through participation in a variety of sports. The game of hockey requires great reflexes, balance, flexibility, lateral movement, acceleration, deceleration, powerful movements, etc. These skills can be further developed through other sports to promote a high level of athleticism. Younger players should be encouraged to engage in many sports. Some examples of recreational or competitive activities that are specific to hockey players’ needs are: baseball, basketball, lacrosse, racquetball, soccer, street hockey and tennis. Through these sports, the many attributes of athleticism are touched upon: • Agility • Balance • Coordination • Core stability • Endurance • Flexibility • Power • Reaction / reflexes • Speed • Strength Physical Literacy - Physical literacy is the development of fundamental movement skills and fundamental sports skills that permit a child to move confidently and with control in a wide range of physical activities and sport situations. It also includes the ability to read what is going on around them in an active setting and react appropriately. - Athletes who are physically literate will move efficiently, creatively, competently and with enthusiasm. - In order to develop full physical literacy, children need to learn fundamental movement and fundamental sport skills in each of the four basic environments: 1.) On the ground – as the basis for most games, sports, dance and physical activities. 2.) In the water – as the basis for all aquatic activities. 3.) On snow and ice – as the basis for all winter sliding activities. 4.) In the air – basis for gymnastics, diving and other aerial activities. - - -
Children need to master fundamental movement skills in order to become physically literate. Fundamental movement skills need to happen in a progression. It is important to let the athlete master one skill before advancing to the next skill(s) in the progression sequence. Children learn at their own rates. Fundamental movement skills include; jumping, climbing, walking, skating, hopping, swimming, skipping, throwing, dribbling, kicking, throwing, hitting and catching. Keep this sequence in mind: Fundamental Movement Skills – Fundamental Sports Skills – Specific Techniques
4
Age Appropriate Strength and Conditioning *Fundamental Movement Skills - Basic movement skills are those foundational movements that must be mastered before learning more complex, specialized skills like those in ice hockey. - As athletes develop, they gain a greater understanding of what their bodies can do with regards to traveling skills, stabilizing skills and object control skills. 3 Traveling skills are used to move the body from one location to another. This includes movements such as: walking, skipping, hopping and sliding. 3 The development of stabilizing skills requires balance while maintaining equilibrium. The athletes must also maintain postural control. 3 Object control skills encompass the handling or manipulation skills. These skills involve the handling of objects such as sticks, balls, rackets, ropes and bats and include skills such as: throwing, kicking, tossing, catching, batting, bouncing and trapping. - -
Every child will progress through the developmental sequences at his or her own rate, often not as quickly as the coach hopes or thinks they should. When examining other activities, think in terms of what skills each sport will help the young athlete develop. Gymnastics – Agility, Balance, Coordination, Flexibility, Core Strength Track & Field – Speed, Coordination Skiing – Balance, Coordination, Speed Soccer – Speed, Agility, Coordination Swimming – Balance, Coordination Cycling or Skateboarding – Balance, Judgment of speed
5
Age Appropriate Strength and Conditioning *Examples of Fundamental Movement Skills Fundamental movement skills happen in four different environments. - Earth (Ground), Water, Air, Ice • Travelling Skills o Climbing, Gliding, Hopping, Jumping, Leaping, Running, Skating, Skipping, Sliding, Swimming, Swinging • Object Control Skills o Sending: o Kicking, Punting, Rolling (ball), Striking (ball, puck, ring), Throwing o Receiving: o Catching, Stopping, Trapping o Travelling with: o Dribbling with feet, hands, stick o Receiving and Sending: o Striking (bat), Striking (stick), Volleying • Balance Movements o Balancing / Centering, Body Rolling, Dodging, Floating, Landing, Ready Position, Sinking / Falling, Spinning, Stopping, Stretching / Curling, Swinging, Twisting / Turning
6
Age Appropriate Strength and Conditioning For some examples of off-ice activities and practice plans, check USA Hockey’s website. Officepracticeplans.pdf
Resources Nancy Francis, Ken Lodewyk and James Mandigo. Physical Literacy Concept Paper. Submitted April 3, 2007 Physical_Literacy_Concept_Paperl_April07.pdf Developing Physical Literacy Expert Group Colin Higgs, Ph.D., Memorial University of Newfoundland Istvan Balyi, M.A., Canadian Sport Centre, Pacific Richard Way, MBA, Canadian Sport Centre, Pacific Charles Cardinal, M.Sc en Activite Physique, Canadian Sport Centre, Montreal Steve Norris, Ph.D., Canadian Sport Centre, Calgary Mary Bluechardt, Ph.D., Memorial University of Newfoundland McAllister DPL_ENG_MAR08.pdf
7
Age Appropriate Strength and Conditioning
NOTEPAD:
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Age Appropriate Strength and Conditioning
LESSON WORKBOOK
DARRYL NELSON
2
Age Appropriate Strength and Conditioning Off-ice training should be focused on the development of agility, balance and coordination. ABC’s are the foundation that will build acceleration and speed later on in adolescence and are important to the long term success of the athlete. Off-ice training, in a fun environment, should become an expected part of what kids do as hockey players. Like practices on the ice, the off-ice competencies being developed can be structured in the form of games. While having fun in a competitive atmosphere, the players will be developing several core competencies, often without knowing it. • The games and skills that we teach are essential for the long term development of young athletes. • Fundamental movement skills and traits are the building blocks for competitive success and a life time of athletic enjoyment. • Skill development and athletic development from the youngest ages will increase the talent pool of players in the Unites States. Here are some alarming statistics related to children in America from Operation Readiness: Military Leaders for Kids. • 75% of young Americans, 17 to 24 years of age, are unable to join the military because they failed to graduate high school, have criminal records, or are physically unfit. • 80% of children who were overweight at ages 10 – 15 were obese at age 25. • Being overweight turns out to be the leading medical reason why applicants fail to qualify for military service. • From 1998 to 2008, the number of states with 40% or more of their young adults who were overweight or obese went from 1 to 39. • On average, 18- to 24-year-olds in America are 34 pounds overweight. • Our healthcare system spends over $75 billion annually for medical obesity expenditures. Here is a breakdown of expenditure in different-sized states. o Wyoming is our least populous state and has and has an expenditure of $87 million. o Michigan, a medium-sized state, has an expenditure of $2.931 billion. o California, our most populated state, comes in at $7.675 billion.
3
Age Appropriate Strength and Conditioning General Athleticism All athletes should strive for the development of total athleticism through participation in a variety of sports. The game of hockey requires great reflexes, balance, flexibility, lateral movement, acceleration, deceleration, powerful movements, etc. These skills can be further developed through other sports to promote a high level of athleticism. Younger players should be encouraged to engage in many sports. Some examples of recreational or competitive activities that are specific to hockey players’ needs are: baseball, basketball, lacrosse, racquetball, soccer, street hockey and tennis. Through these sports, the many attributes of athleticism are touched upon: • Agility • Balance • Coordination • Core stability • Endurance • Flexibility • Power • Reaction / reflexes • Speed • Strength Physical Literacy - Physical literacy is the development of fundamental movement skills and fundamental sports skills that permit a child to move confidently and with control in a wide range of physical activities and sport situations. It also includes the ability to read what is going on around them in an active setting and react appropriately. - Athletes who are physically literate will move efficiently, creatively, competently and with enthusiasm. - In order to develop full physical literacy, children need to learn fundamental movement and fundamental sport skills in each of the four basic environments: 1.) On the ground – as the basis for most games, sports, dance and physical activities. 2.) In the water – as the basis for all aquatic activities. 3.) On snow and ice – as the basis for all winter sliding activities. 4.) In the air – basis for gymnastics, diving and other aerial activities. - - -
Children need to master fundamental movement skills in order to become physically literate. Fundamental movement skills need to happen in a progression. It is important to let the athlete master one skill before advancing to the next skill(s) in the progression sequence. Children learn at their own rates. Fundamental movement skills include; jumping, climbing, walking, skating, hopping, swimming, skipping, throwing, dribbling, kicking, throwing, hitting and catching. Keep this sequence in mind: Fundamental Movement Skills – Fundamental Sports Skills – Specific Techniques
4
Age Appropriate Strength and Conditioning *Fundamental Movement Skills - Basic movement skills are those foundational movements that must be mastered before learning more complex, specialized skills like those in ice hockey. - As athletes develop, they gain a greater understanding of what their bodies can do with regards to traveling skills, stabilizing skills and object control skills. 3 Traveling skills are used to move the body from one location to another. This includes movements such as: walking, skipping, hopping and sliding. 3 The development of stabilizing skills requires balance while maintaining equilibrium. The athletes must also maintain postural control. 3 Object control skills encompass the handling or manipulation skills. These skills involve the handling of objects such as sticks, balls, rackets, ropes and bats and include skills such as: throwing, kicking, tossing, catching, batting, bouncing and trapping. - -
Every child will progress through the developmental sequences at his or her own rate, often not as quickly as the coach hopes or thinks they should. When examining other activities, think in terms of what skills each sport will help the young athlete develop. Gymnastics – Agility, Balance, Coordination, Flexibility, Core Strength Track & Field – Speed, Coordination Skiing – Balance, Coordination, Speed Soccer – Speed, Agility, Coordination Swimming – Balance, Coordination Cycling or Skateboarding – Balance, Judgment of speed
5
Age Appropriate Strength and Conditioning *Examples of Fundamental Movement Skills Fundamental movement skills happen in four different environments. - Earth (Ground), Water, Air, Ice • Travelling Skills o Climbing, Gliding, Hopping, Jumping, Leaping, Running, Skating, Skipping, Sliding, Swimming, Swinging • Object Control Skills o Sending: o Kicking, Punting, Rolling (ball), Striking (ball, puck, ring), Throwing o Receiving: o Catching, Stopping, Trapping o Travelling with: o Dribbling with feet, hands, stick o Receiving and Sending: o Striking (bat), Striking (stick), Volleying • Balance Movements o Balancing / Centering, Body Rolling, Dodging, Floating, Landing, Ready Position, Sinking / Falling, Spinning, Stopping, Stretching / Curling, Swinging, Twisting / Turning
6
Age Appropriate Strength and Conditioning For some examples of off-ice activities and practice plans, check USA Hockey’s website. Officepracticeplans.pdf
Resources Nancy Francis, Ken Lodewyk and James Mandigo. Physical Literacy Concept Paper. Submitted April 3, 2007 Physical_Literacy_Concept_Paperl_April07.pdf Developing Physical Literacy Expert Group Colin Higgs, Ph.D., Memorial University of Newfoundland Istvan Balyi, M.A., Canadian Sport Centre, Pacific Richard Way, MBA, Canadian Sport Centre, Pacific Charles Cardinal, M.Sc en Activite Physique, Canadian Sport Centre, Montreal Steve Norris, Ph.D., Canadian Sport Centre, Calgary Mary Bluechardt, Ph.D., Memorial University of Newfoundland McAllister DPL_ENG_MAR08.pdf
7
Age Appropriate Strength and Conditioning
NOTEPAD:
__________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________ __________________________________________________________________________________
