Periodisation and Planning

Strategies for Long Term

Athlete Development
By Joey Hayes
2 | Recovery Secrets for Elite Performance Joey Hayes 2010
Contact Details
In Joe We Trust Strength and Conditioning
www.injoewetrust.com.au
[email protected]
WARNING
Please note information contained in this manual is the authors opinion and is no substitute for
professional medical advice. Please consult a doctor or registered health professional before
implementing any of the above techniques or guidelines. The author takes no responsibility for the
incorrect technique or dietary modifcations as a result of unsupervised performance of methods
outlined in the manual.
A NOTE FOR COPYCATS AND PLAGIARISTS
This manual is the authors original work.
No part of this manual can be reproduced without the authors written consent and permission.
If you steal or plagiarize the manual, I will sue your arse and have one of the bouncers I train personally
pay you a visit and teach you a lesson in head punches!
Enjoy and may you achieve your lofty dreams and goals you have set for yourself!
Joey Hayes would like to thank Dean Robinson, Dan Baker,
Joel Marion, Eric Cressey, Chris Mohr, Joe Defranco, Zach Evan Esch, John
Berardi, Charles Poliquin, Paul Chek and Alwyn Cosgrove for their assistance
and knowledge contained in and compiling the Performance Manual.
Recovery Secrets for Elite Performance Joey Hayes 2010 | 3
Contents
Introduction 5
Chapter 1 7
Chapter 2 - LTAD Framework 9
Chapter 3 - Chronological v/s Training Age 17
Chapter 4 - Screening and Assessment 18
Chapter 5 - Program Design 26
Chapter 6 - How to Structure a training Session 30
Conclusion 33
About the Author 34
4 | Recovery Secrets for Elite Performance Joey Hayes 2010
Introduction
I feel this resource is one of the most crucial resources that I have developed. Myself, and other
elite coaches have concluded that the current state of junior athletes physical preparation and
development is not at the level it should be. What I mean, is that the so called elite junior athletes
I coach are severely under-developed and presenting with major limitations in their physical
development. And often have diffculty completing basic physical tasks such as performing a body
weight squat, balancing on 1 leg, doing a few chin ups or a push ups.
So how does this affect the athlete and your coaching? Take for example, the ability to side step or
swerve during a drill; this will challenge the athletes body to produce, reduce and stabilize force at
the same time. Yet, how do we expect the athlete to be able side step, sprint, jump or kick if they cant
balance on leg? Put simply, the athletes must have the physical qualities (stability, fexibility, strength,
body awareness) to do the technical stuff (sprint, jump, hop, kick, side step) and the technical
qualities to do the tactical stuff (Competition strategy, style of play, tactics) in that order.
However, if you view and watch most junior coaches training sessions there is very little emphasis on
developing the athletes physical qualities. The majority of the time is spent on developing skills and
match play tactics. Yet as described above the athlete skills and tactical development will suffer as
a result of being physically unprepared!
This is not the fault of the coaches; after all, they are generally doing what the coaching certifcations
have told them to, which is focus on developing the athletes skills. Which is great, but how can
the athlete perform the skill without the appropriate physical development? Most junior coaching
certifcations have very little information on growth, development and maturation and very little
structure and guidelines when it comes to the physical aspect of the junior athlete.
When long term athlete development strategies are not implemented, irreparable damage is done
and can never be corrected, which can mean general motor skills are not learned and athletes will
never reach their full potential, resulting in mediocre elite competitions.
Do not be fooled into thinking the current system is working because it produces 1, 2 or 3 athletes
that go onto professional ranks, as these athletes are making it in spite of the system!
The development of this resource is not to lay blame or point the fnger, but simply to provide the
coach with a framework and knowledge from which to work from in order to build better physically
developed, injury free athletes that have a chance of reaching their full potential in both the sporting
world and life after sport.
Through my experience I have not seen any resources devoted and encompassing all aspects of
long term athlete development and planning for a strong athletic future.
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This resource will highlight the importance of long term athlete development and what that entails.
Ill also discuss the consequences of no long term athlete development structures and mechanisms
behind the lack of athletic progress in terms of physical development.
The manual will explore the 6 phases that comprise long term athlete development. The impact of
an athletes training age vs. chronological age will also be discussed.
The importance of screening and assessment and the impact that has upon program design and
exercise selection will also be discussed in detail.
Methods of progression, based upon ability will also be outlined. Athletic goal setting and targets for
each phase of long term athlete development will also be outlined.
The manual will conclude with how to incorporate the information to develop and design your own
program to meet the needs of your individual athletes.
We will also discuss how to structure a training session. This is vitally important as it allows the coach
to see the exact order required to maximise the use of training time available to develop better
athletes.
I will close with a discussion of coaching philosophy and how all the information presented in this
manual is irrelevant unless it is acted upon and supported in its entirety. If your philosophy
I will explicitly tell you now that your coaching philosophy will dictate the long term success of the
athletes under your guidance. Does your philosophy involve doing the best thing by the athlete or
doing whats best for yourself and placing your entire self worth upon whether the team you coach
wins the grand fnal?
Because, if it is, then this program will not suit you! If, on the other hand developing footballers to
reach their full potential so they can progress to higher levels is most important to you then this
should be your bible!
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Chapter 1
What is LTAD?
Long Term athlete Development is the theory that the physical qualities of the athlete should be
developed according to the long term goal of the athlete and in conjunction with the growth and
development of the athlete. This is achieved through optimal training, competition and recovery
throughout an athletes career.
There are fve important reasons for introducing a long term athlete development approach:
1. To establish a clear football development pathway.
2. To identify gaps in the current football development pathway.
3. To realign and integrate the programs for developing footballers.
4. To provide a planning tool, based on scientifc research, for athletes, parents, coaches and
administrators.
5. To guide planning for optimal performance.
So why do we need a long term athlete development structure? Through my experiences and other
elite coaches experience we have seen a large rise in the number of teenage athletes presenting
with numerous injuries and extensive limitations in their athletic, functional and technical abilities. The
limitations relate specifcally to strength, fexibility, running mechanics, force reduction and the ability
to perform basic exercise technique. The athletes inability to perform basic physical tasks such, as
(balance on 1 leg, squat down and hold) will cause the athlete to develop sporting limitations in
the future, that may come in the form of injuries, poor technique or limited inadequate, imperfect,
fawed, faulty, defective skill execution. As a consequence the athlete will never reach their full genetic
potential, which will create a poor foundation and mediocre athletes at the elite level.
So the question needs to be asked Why are the athletes presenting with severe physical
limitations?
A more sedentary lifestyle lacking traditional physical activity due to the technological age (computer
games, the internet), combined with a lack of physical education programs in schools is hindering
the development of junior athletes. Unfortunately, most coach education programs lack specifc
resources, knowledge and commitment in the area. Parent education is neglected with regard to
long term athlete development (nutrition, regeneration, maturation and psycho-social development.
As most coach education courses marginally covers the basic issues of growth, development and
maturation.
Over-competition and under-training and win at all costs mentality are the main causes for the
limitations seen in many junior athletes.
Numerous problems can be attributed to not having a long term athlete development structure
in place. This includes young athletes under-training and over-competing due to the high ratio of
competition to training activities, which inhibits optimal athletic development, especially in team
sports. The system of competition, or the non-existence of a system of competition, often inhibits
optimal training and performance. As the competitive season and planning is not based on technical
knowledge, but on traditions and improvisations.
Adult training programs are superimposed on young athletes. This is detrimental because it means
the coaching is conducted without taking into account the principles of childhood development.
Adult competition schedules are superimposed on young athletes. As a result, too much time is
spent competing and not enough time is spent developing the required physical qualities and
learning and mastering basic, sport-specifc skills.
Training at beginner and intermediate levels is extremely focused on the outcome (winning) and
not on the processes (optimal training). This affects the junior athletes development as the basic
components of athletic preparation are not being implemented in a systemic manner (for example,
the ABCs of athleticism and the ABCs of athletics).
Training and competition structures are dominated by chronological, not biological, age for young
athletes between 1216 years. Which adversely affects the athletes development and misses the
critical or sensitive periods of accelerated adaptation which are not fully exploited by the coach
during the Training to Train stage. Therefore, young athletes are not introduced to skills at the time
when they are developmentally ready to learn them. Another pertinent issue directly related to the
use of chronological age groups is that their use does not factor into account the varying degrees of
physical development. For example the best athletes and ones that dominate their age groups are
usually the ones that went through puberty when they were 8 years old. However, the late developer
may be 6-12 months behind in terms of physical development. Yet they both have to operate under
the same training conditions, rules and outcomes. By their late teens when everything has evened
out, the early developer is usually burnt out and the late developer has already dropped out.
Poor training and coaching processes between the ages of 6-16 can never be fully corrected.
Due to shortcomings of athlete development during the Fundamental, Training to Train and Training
to Compete stages, many athletes will never reach their optimal performance levels or genetic
ceilings/potential. Regardless of the sophistication of the support programs at the elite level, they
do not compensate for the shortcomings in the systems. Thus, the national sport centres will not be
able to fulfl their roles unless changes are made at the junior level to encourage better physical
preparation strategies during the early training ages.
Coaches, Athletes and Parents Administrators and offcials are not educated in LTAD principles as
most coach education programs contain little information with regard to the growth, development
and maturation of young people. The best coaches typically work at the elite level. Volunteers or level
1 coaches coach at the Fundamental (6-10 years) and Training to Train stages (10-14 years). This
is ironic, as it is the Fundamental and Training to Train stages that are the most crucial to long-term
athlete development. Coaching at these levels requires knowledgeable and experienced coaches
that are well versed in the physiological, cognitive and emotional development patterns of children
and adolescents. The damage done due to incompetent coaching during the Fundamental and
Training to Train stages cannot be fully repaired during the Training to Compete and Training to Win
stages.
8 | Recovery Secrets for Elite Performance Joey Hayes 2010
Chapter 2
LTAD Framework
Long Term Athlete Development (LTAD) is a sports development framework that is based on human
growth and development. In short, it is about adopting an athlete centred approach to a footballers
development. All young people follow the same pattern of growth from infancy through adolescence,
but there are signifcant individual differences in both the timing and magnitude of the changes
that take place. Its important to understand that human growth and development occur without
training, however football training can enhance all of the changes that take place.
A number of scientists have concluded that there are critical periods in young athletes life cycle,
when the effects of training can be maximised. This has led to the belief that young people should
be exposed to specifc types of training during periods of rapid growth and that the types of training
should change with the patterns of growth. These have been used by Dr Istvan Balyi to devise a fve
stage LTAD framework that has been adapted to football.
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Stage Goal Example Age
Fundamental Basic movement
literacy
Fundamental motor
skills.
6-10
Training to Train Building the engine Sport/ event specifc
skills
10-14
Training to Compete Optimising the engine Sport/ event/ position
specifc skills
15-18
Training to Win Maximising the engine Sport/ event/ position
specifc skills
18+
Retirement Retraining and
retaining
Athletes as coaches,
offcials, managers, etc
30+
For late specialisation sports, specialisation before the age of ten is not recommended, as it can lead
to early burnout, dropout and retirement from training and competition. One of the most important
periods of motor development for children is between the ages of nine and 12. During this time,
children are developmentally ready to acquire fundamental movement skills that are the cornerstones
of all athletic development. These fundamental skills include running, throwing, jumping, hopping
and bounding the ABCs of athletics. The introduction of the ABCs of athleticism (agility, balance,
coordination, speed) and the KGBs of skills (kinaesthesia, gliding, buoyancy and striking) during this
period will lay the foundation of athletic excellence for the later years to come.
Stage 1 Fundamental
The primary focus of the fundamental stage is in the development of overall athleticism, basic
movement literacy and fundamental movement skills for athletes in the 6-9 year old age bracket
that will be the cornerstones to future athletic success. The fundamental stage of development
should be a fun, positive and enjoyable experience for young athletes and performed pain free!
During this stage athletes should be introduced to the simple rules and ethics of sports.
The skills to be developed in the fundamental stage include the ABCs (Agility, Balance,
Coordination, Speed), RJT (Running, Jumping, Throwing), KGBs (Kinesthetics, Gliding, Buoyancy,
Striking with the body) and CPKs (Catching, Passing, Kicking, Striking with an implement).
There is an early window and opportunity for speed and agility development that can be exploited
between the ages of 7-9. Speed, power and endurance should be developed using games and
drills that are fun. Examples of these drills include speed tag, rats and rabbits and everybodys it!
These drills can be seen on the speed, agility, reaction and quickness training for athletes DVD.
Body weight strength training exercises should be incorporated during this stage of training to
increase strength, balance, co-ordination, and stability throughout the athletes body. The strength
developed through the use of bodyweight exercises will enhance the athletes ability to perform
the basic fundamental athletic skills. A progressive variety of body weight strength training exercises
can be seen in the Ultimate bodyweight exercises for athletes DVD.
With athletes at this stage of development it is imperative that total training and playing volume
and duration be kept low and intensity kept very low! This will ensure the coach limits the risk
of overuse injuries and growth as well as growth and development problems such as Osgood
Schlatters (knee pain)
In order to successfully develop the basic movement literacy skills outlined above, it is
recommended the athlete participate in as many different sports as possible. If athletes and
parents have a preferred sport, participation once or twice per week is recommended but
participation in other sports three or four times per week is necessary for future excellence.
If the athletes later decide to leave the competitive stream, the skills they have acquired during
the fundamental stage will still beneft them when they engage in recreational activities, which will
enhance their health and well being as well as their quality of life.
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Stage 2 Training To Train
The primary focus during the Training to Train stage is for young athletes to learn the process for
how to train as well as the basic skills of a specifc sport. As this stage coincides with peak motor co-
ordination, therefore there should be great emphasis placed on skill, speed and agility development.
This is critical as the trainability of the sports skills (kicking, marking, handballing) decreases after 9-12
years of age.
During this stage of training the athletes are introduced to the basic technical/tactical skills, and
additional components that comprise professional training such as a warm-up, warm down,
stretching, hydration, nutrition, recovery, regeneration, mental preparation, relaxation, focussing and
post-competition recovery which are all detailed in various resources in the How to Physically Prepare
AFL Players Coach Education Package.
During competitions, athletes play to win, but the major focus of training is learning the basics as
opposed to competing. Training and competition ratios are optimised as too many competitions
waste valuable training time, however too few competitions inhibit the practice of technical skills and
learning how to cope with the physical and mental challenges that arise during competition. Elite
coaches recommend a 75 per cent training to 25 per cent competition ratio during the Training to
Train stage; however, these percentages vary according to the sport and individuals specifc needs.
Athletes undertaking this type of preparation will be better prepared for competition in the short
and long term in comparison to athletes that focus solely on winning. In the training to train stage,
athletes train in competitive situations on a daily basis which takes place in the form of practice
matches, competitive games or drills.
What does the coach need to be aware of?
During the training to train stage there are numerous Physical Development Characteristics and
signifcant implications the coach needs to be aware of. These include the male athlete growth
spurt that usually occurs between the ages of 12.5 -15 years of age. The result is signifcant changes
in muscle, bone and body fat composition. With the smaller the muscle groups becoming more
developed, bone length increasing and body fat decreasing.
The growth spurt causes various rates of development for different segments of the body; for example
the legs and arms may grow before the trunk. This alters the athletes centre of gravity and may affect
the athletes balance, proprioception, co-ordination and ability to execute technical skills, forcing the
athlete to re-visit and re-learn the correct technique.
Due to varying rate of growth and development amongst athletes, the coach needs to monitor
and individualise the content of training to ensure sustained progress. Simply using the athletes
chronological age may not be the best way to group athletes for competition or training due to
various differences in muscular, skeletal, cognitive and emotional development. The coach should
use peak height velocity (PHV) to ascertain training needs and abilities of athletes in this stage of
training. This concept will be discussed in the next chapter.
So how do we train them and what do we focus on?
Speed
The coach should introduce key concepts and techniques for running speed, agility and acceleration
development during the training to train stage as the crucial periods for speed development for
males is 7-9 and 13-16 yrs of age. Its recommended speed drills be performed relatively early in the
training session when the athletes are fresh. The training volume should be kept low with adequate
recovery between reps. The key speed and acceleration concepts are discussed in the Speed, Agility,
Quickness and Reaction Training for Athletes DVD, with the exact sequencing detailed in the How to
structure a training session DVD.
Aerobic
Aerobic development is critical between the ages of 12-16. The coach should develop the athletes
aerobic abilities through the use of non weight bearing methods. Traditional cross training methods
such as swimming, cycling, boxing, rowing are ideal. I do not endorse the use of long slow distance
road runs that are traditionally used to increase the ftness of athletes. The use of those methods
increases the risk of injury, decreases fexibility, decreases speed, decreases power and does not
develop any other specifc and transferable skills such as kicking the football. The use of games
based ftness drills are a better alternative. Provided the athlete has a suffcient skill base and physical
development, games based ftness drills may occasionally be incorporated to develop all the athletes
physical, tactical and technical skills in a competitive environment. A sample of the games based
ftness drills are included in the how to structure a training session DVD.
Strength (teach lifting technique 14yrs)
The focus for strength training during the train to train stage should be on developing ankle, knee, hip
and shoulder stability which can be achieved using body weight exercises such as push ups, chin ups,
dips, lunges, squats and bridges. These drills are all included on the Ultimate Body Weight Exercises for
Athletes DVD. Towards the end of the train to train stage the athlete can begin to implement strength
training exercises with light to moderate implements such as sandbags, medicine balls, broomsticks
and barbells. Strength training exercises can be performed during the skill based training session
or as an additional session away from club training. For the best results strength training, exercises
should be performed 2-3 times per week. Athletes will experience improvements in relative strength
via improved neural effciency. This will directly increase speed, agility and the ability to perform
the sports technical skills. Enhanced sporting improvements are usually due to increased neural
adaptations as opposed to signifcant increases in muscle mass and hypertrophy.
Flexibility
Due to the rapid growth often experienced in the train to train stage, a concerted focus on fexibility
development is essential. The yoga for athletes DVD outlines the key stretches to keep your athletes
injury free. Coaches should emphasise/highlight the benefts and importance of fexibility to athletes
at a young age and encourage athletes to stretch at home. The fexibility component should be
included as part of the warm up, warm down and recovery section of the training session. Flexibility
work can be performed every day.
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Stage 3 Training To Compete
The training to compete stage is introduced after the goals and objectives of the Training to
Train stage have been achieved. This is usually around 15-18 years of age. If the technical skills
and physical development goals and objectives of the previous stage have not been achieved,
mastered and consolidated the training to compete stage is irrelevant as the athlete will never
reach their full potential or progress to the elite level regardless of the intervention attempted.
The specifc purpose for this phase is to optimise the engine for competition. During the training
to compete stage there is a continued emphasis on physical conditioning with a focus on
maintaining high volume workloads with increasing intensity.
The focus during this stage of development is placed on optimal preparation. This is done by
performing game specifc training as well as planning and periodising training in order to peak
for competition. Strength and conditioning programs, recovery, nutrition and supplementation
protocols, psychological preparation, and technical development should be individualised to suit
the needs of the athlete and are used to address any individual weakness an athlete presents with.
During the Training to Compete stage, high intensity individual and sport-specifc training is
provided to athletes all year round. Athletes, who are now profcient at performing both basic and
sport-specifc skills, learn to perform these skills under a variety of competitive conditions during
training. Technical and tactical skills are further developed through the use of skill and game
based ftness drills. These drills combine all relevant tactical, technical and physical elements into a
game specifc and replicable manner.
The athlete continues to develop the aerobic and anaerobic energy systems utilising more
structured and specifc training methods such as interval training. Specifc times, distances, sets
and reps as well as work, rest ratios are used to develop each aspect of the athletes energy
system. The exact protocols the coach uses will depend upon the athletes weaknesses and
position played. To determine what weaknesses the athlete has refer to the Physical Assessment for
Athletes DVD. The How to Physically Prepare AFL Players manual also provides an extensive overview
of the methods to develop each specifc energy system.
During this stage of training coaches often use other non traditional methods to condition their
athletes. Some examples of these non traditional methods include the use of strongman training
and wrestling. These sports develop strength, endurance, power and other transferable skills for
athletes involved in body contact sports.
Through experience I have found that having athletes perform modifed versions of other sports
during the off season and pre-season helps develop the athletes physical qualities such as speed,
strength, agility and endurance. For example, having an AFL footballer playing basketball, soccer
or touch football would help enhance hand eye co-ordination, develop transferable skills, alleviate
boredom and reduce the risk of developing over-use injuries. On a side note, to further support the
concept outlined in the fundamental segment that athletes should be exposed to multiple sports
between the ages of 6-10yrs. The overwhelming majority of athletes that I have coached that have
since gone progressed to the elite level have all played multiple sports as young athletes!
Strength Training
Moderate to high intensity strength training during the training to compete stage is crucial, as it
allows the athlete to prevent injury and enhance performance in all physical qualities. It is during this
stage that the most pronounced gains in muscular size, strength and power will be seen. This can be
attributed to the high concentrations of hormones that are released through the body during the
adolescent into adult years. As the athletes chronological and training age progresses, the methods
used to develop strength do also. Provided the athlete has progressed through the body weight
strength training progressions during earlier stages of development, the coach can incorporate, heavy
duty power lifts, olympic lifting and plyometric training techniques. For more detailed information for
how to perform the Olympic and Strongman lifts refer to the Olympic Lifting for Athletes DVD and the
Strongman Training for Athletes DVD. The How to Physically Prepare AFL Players Manual provides a
table for strength training technique progression based on chronological age as well as a detailed
table to prescribe sets and reps based upon the athletes needs and goals.
Speed Training
Basic speed, agility and acceleration technique skills need to be developed in the earlier stages.
The speed training methods used in the train to compete stage combine tactical and technical
elements that are specifc to the athletes sport. The 2 man roll ball pick up drill involves a reaction
component-whereby 2 athletes respond to the rolling of the football, an acceleration component-
which involves the athlete getting off the ground and sprinting in the acceleration position, agility
component-whereby the athlete has to trail a ball that is moving in multiple directions, ball handling
and skill component-whereby the athlete has to pick the ball up off the ground whilst under pressure,
a tackling pressure and competitive component-whereby the athlete will receive physical contact
upon picking the ball up off the ground. A sample these drills can be seen in the AFL Specifc Drills
chapter on the Speed Agility Quickness and Reaction Training for Athletes DVD. Intensity and effort is
kept high but total volume of training drills is kept low.
Flexibility
Flexibility training for performance enhancement and injury prevention cannot be underemphasised.
At this stage of development the athletes should have developed appropriate fexibility and good
fexibility habits. Limited fexibility at this stage of development severely detracts from performance
and will impede future success. A variety of methods can be utilised for fexibility development. These
techniques are covered in the Flexibility section of the How to physically Prepare AFL players Manual.
The yoga for athlete DVD also outlines the key stretches in great detail.
Fifty per cent of training is devoted to the development of technical skills, tactical skills and physical
improvement whilst the other ffty per cent is devoted to competition-specifc training and competitions.
The number of competitions should be similar to the end of the train to train stage but the emphasis
should be on developing individual strengths and rectifying weaknesses through nurturing technical
and tactical skills based around specifc skill and ftness based drills.
14 | Recovery Secrets for Elite Performance Joey Hayes 2010
Stage 4 Training To Win
The training to win stage is the fnal component of athletic preparation and is typically concerned
with athletes over the age of 18-20. At this point in time athletes are typically full time professionals
and usually have an amazing array of support staff and specialists in all aspects of physical and
sporting performance. The emphasis should be on specialisation and performance enhancement.
All of the athletes physical, technical, tactical and mental qualities should now be fully established
with the focus shifting towards optimising performance. However, physical training should continue to
develop all of the physical qualities of strength, speed, power, agility, endurance and fexibility.
All aspects of training and preparation are individualised as much as possible. This is due to the
availability of specialised coaches for each aspect of performance. Full time coaching staff for each
position, specialised coaches for all aspects of performance e.g. strength coach and conditioning
coach, nutrition coach, speed coach, wrestling coach, skills coach, ruck coach, full time medical staff
including physios, doctors, pharmacists, surgeons, exercise rehabilitation therapists and psychologists
as well as the use of performance analysts and sports scientists to perform physical performance
testing and monitor training loads supports the individualisation for coaching elite athletes.
Training loads in the pre-season are characterised by high intensity and relatively high volume.
Whereas training during the competitive season is relatively low volume with only 1 moderate to
high intensity session during the in-season training week. This allows athletes to peak for specifc
competition. It appears that recovery modalities are more highly emphasised and the athletes
support structures are usually more advanced. Athletes typically have more time to rest, recover
and regenerate to prevent injuries and minimise mental burnout. Training and competition-specifc
training/competition ratios are 25:75.
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Stage 5 - The Retirement/Retraining Stage
The retirement stage refers to the activities performed after an athlete has retired from competition
permanently. During this stage, athletes typically need to undertake re-training not in a physical
sense but in terms of professional development. Sporting organisation are now educating athletes
in the train to win stage about the merits of having a career away from sport and to plan for life after
sport of possible forced retirement due to injury.
It is common for ex-athletes to move into sport-related careers that may include coaching, offciating,
sport administration, small business enterprises, masters competition and the media. Although, not
specifcally part of the athletic development stage. It is the athletes that have reached the elite level
that would be a great ft to stay involved in their sport of choice.
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Chapter 3
Training Age v/s Chronological Age
So what does chronological age have to do with anything anyway?
Chronological age refers to the athletes actual birth date in terms of years. Training age refers to the
actual number of years the athlete has been training for. For example 2 athletes may be 12 years
of age, however 1 athlete may have been training since they were 6 years of age, whilst the other
athlete has only been training for 1 year. The needs and requirements of the athletes training will
differ due to different training ages and skill development. It is up to the coach to devise the best way
to cater for athletes of differing training ages and skill abilities. This will be discussed in the assessment
and program section of the manual.
The other issue is stages of growth and physical development. It is well recognised that children
develop at various rates in terms of physical, psychological and structural development. It is up to
the coach to recognise the growth and development factors and plan the athletes training and
development accordingly.
Most experts agree the 8-12yrs of age are the acute learning years and if the period is not maximised,
the athlete will not reach their full genetic potential.
Recognising chronological age is somewhat diffcult, however parents teachers and coaches can
use Peak Height Velocity (PHV) as a measure as to when to progress the athlete from the fundamental
stage to the train to train stage. Peak Height Velocity is the point at which height rapidly accelerates
by upwards of 5-10cm in a year. This is usually between 12-15yrs of age although it can commence
earlier or later. Coaches need to monitor their athletes closely and watch for signs of rapid growth,
having open communication channels with informed parents can also assist the process. This can
be challenging when coaching large groups of athletes. However, in the how to structure a training
session component of the manual we will discuss and devise ways this can be achieved.
Chapter 4
Screening and Assessment
Unless youre assessing, youre only guessing. I strongly recommend coaches refer to Physical
Assessment for Athletes DVD. This DVD showcases the key tests and forms of assessment the coach
should undertake to assess the current abilities and limitations of their athletes. The screening and
assessment allows the coach to see what weaknesses or defciencies an athlete has. Testing allows
the coach to see how successful the training program is and allows the athletes to see improvement
as well as areas they are defcient in. But most importantly it allows the coach to see where the
athlete is starting at in terms of their physical abilities. This information will enable to the coach to
construct the individualised program.
So how do we do it?
Ideally the frst thing a coach should do is undertake a health and medical history, this ensures
the coach is aware of the athletes previous injuries. The coach should then be informed as to the
number of years the athlete has been training and playing the sport for. This provides the coach
with information related to the athletes training age. The coach should then be made aware of
the athletes PHV or peak height velocity, in that the coach should be informed of any athletes that
have grown signifcantly at an accelerated rate in the previous few months. This allows the coach
to monitor the athletes growth co-ordination, development and know which phase of training the
athlete should go through.
Once this information has been collected the coach can then begin to undertake the physical
assessment of his athletes. The Physical Assessment for Athletes DVD outlines hundreds of physical
tests and corrective exercises to rectify the weakness. The following testing categories are covered in
great detail in the Physical Assessment for Athletes DVD
Postural Assessment
Physical Assessment
Physio Assessment fexibility range of motion assessment
Functional Movement Assessments
Core Strength and Stability Assessment
Skill Based Assessment
It may not be possible to conduct some of the tests outlined in the Physical Assessment for Athletes
DVD due to time and or equipment constraints. The following tests require very little equipment and
will provide the coach with vital information as to the physical development of the athletes.
18 | Recovery Secrets for Elite Performance Joey Hayes 2010
Recovery Secrets for Elite Performance Joey Hayes 2010 | 19
The following is a Sample Test Battery for feld sport athletes in the Fundamental Stage 6-10 year age
group). The tests are suitable for feld based sports such as AFL soccer, rugby etc as they are assess
key muscle groups and movement patterns that are directly involved in sprinting, kicking, hitting,
passing and tackling. Key cues and visual footage of the tests and exercises are included in the
Ultimate Body Weight Exercises for Athletes DVD and the Physical Assessment for Athletes DVD.
Physical Competence Standards for the End of Fundamental Stage (10-11 yrs)
Line of
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Core Stability Front Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Side Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Back Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Back Extension >90 s 70-89 s 50-69 s 30-49 s <30 s
60 Sit Up >90 s 70-89 s 50-69 s 30-49 s <30 s
Quad
Dominant
Movements
Wall Squat >90 s 70-89 s 50-69 s 30-49 s <30 s
Bodyweight Squat >10 x 9-10 x 6-8 x 3-5 x 0-2 x
Overhead Squat >10 x 9-10 x 6-8 x 3-5 x 0-2 x
Stationary Lunge >90 s e/s 70-89 s
e/s
50-69 s
e/s
30-49 s
e/s
<30 s e/s
Split Squat >90 s e/s 9-10 x e/s 6-8 x e/s 3-5 x e/s 0-2 x e/s
Forward and Reverse
Lunge
5 x e/s 4 x e/s 3x e/s 2x e/s 1x e/s
1 Legged Squat 5 x e/s 4 x e/s 3x e/s 2x e/s 1x e/s
Upper Body
Pushing
Wall Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Kneeling Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Full Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Close Grip Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Incline Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Upper Body
Pulling
Dips (feet on bench) 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Fat Man Pull Ups 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Chin Up Hold 30 s 25 s 20 s 15 s 10 s
20 | Recovery Secrets for Elite Performance Joey Hayes 2010
Physical Competence Standards for Training to Train Stage (14-16 yrs)
Line of
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Core Stability Front Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Side Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Back Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Back Extension 120 s 90-119 s 60-89 s 30-59 s <30 s
60 Sit Up 120 s 90-119 s 60-89 s 30-59 s <30 s
Quad
Dominant
Movements
Wall Squat 120 s 90-119 s 60-89 s 30-59 s <30 s
Bodyweight Squat 15 x 12-10 x 8-10 x 6-8 x <6 x
Overhead Squat 15 x 12-10 x 8-10 x 6-8 x <6 x
1 Legged Squat 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
Static Lunge 120 s 90-119 s 60-89 s 30-59 s <30 s
Dynamic Lunge 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
4-Way Lunge 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
Upper Body
Pushing
Full Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Close Grip Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Incline Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Bench Press 10 x 50%
BW
8-9 x
50% BW
6-7 x
50% BW
4-5 x
50% BW
0-3 x
50% BW
Dips >12 x 10-12 x 50% BW 50% BW 50% BW
Upper Body
Pulling
Chin Ups 10 x 8-9 x 7-9 x 4-6 x 0-3 x
Bench Pull 10 x 50%
BW
8-9 x
50% BW
6-7 x
50% BW
4-5 x
50% BW
0-3 x
50% BW
Hip Dominant Glute Ham Raises >12 x 10-12 x 7-9 x 4-6 x 0-3 x
Leg Power Vertical Jump >60 cm 55-59 cm 50-54 cm 45-49 cm <45 cm
3 Hop Stick >6 m 5.5 m 5 m 4.5 m 4 m
Standing Long Jump >2.5 m 2.3 m 2.2 m 2 m <1.9 m
Recovery Secrets for Elite Performance Joey Hayes 2010 | 21
Physical Competence- Flexibility- All Training Stages
Joint and
Muscles
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Anterior Hip Thomas 1- Thigh
Angle
5 Below
Horizontal
horizontal Horizontal
+ 5
Horizontal
+ 10
Horizontal +
>10
Thomas 2- Shin
Angle
90-80 79-70 69-60 59-50 40-49
Thomas 3- Ankle,
Knee, Hip Alignment
Aligned 5 10 15 >+15
Ankle Ankle- Wall >12cm 10-12 cm 7-9cm 4-6cm 1-3cm
Hamstring Active Hamstring
(Foot cocked)
>90 85-90 80-84 75-79 <75
Static Flexibility Sit & Reach- Slump
(Chin on chest)
>+10cm +6 to
+9cm
+4 to
0cm
-1 to -5cm <-5cm
Sit & Reach
(Straight Back)
0 to +5cm -1 to -5cm -6 to
-10cm
-11 to
-15cm
>15cm
22 | Recovery Secrets for Elite Performance Joey Hayes 2010
Physical Competence Standards- Functional Movement - End of Training to Train Stage
Functional
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Functional
Flexibility- Triple
Flexion
Squat (broomstick/
light bar on
shoulders)
Triple fexion Loss of
<Parallel ------------------------------------------------------------------ Depth
Heels Down Heels Up
Squat- 50%
Bodyweight
Triple fexion Loss of
<Parallel ------------------------------------------------------------------ Depth
Heels Down Heels Up
Overhead Squat
(broomstick with arms
parallel)
Triple fexion Loss of
<Parallel ------------------------------------------------------------------ Depth
Heels Down Heels Up
Arms above Arms
Mid-foot/ ------------------------------------------------------------- Forward/
Trunk Aligned Trunk Forward
Mid-foot-
10 cm
11-20 cm 21-30 cm 31-40 cm >40 cm
Functional
Flexibility- Triple
Extension
Walking Lunge Triple fexion Loss of
<Parallel ------------------------------------------------------------------ Depth
Coninuous Balance Balance
Waistband Level/ Loss
Ankle, Knee ---------------------------------------------------------------- of
Hip Aligned Alignment
Full Lack of
Triple --------------------------------------------------------------------------- Triple
Extension Extension
The goals and targets for the tests are outlined above. All the tests serve a dual purpose in that they
are also training drills. As the athlete is getting tested they are actually training and when they are
performing those drills at training they are actually testing themselves.
I recommend the coach conduct the physical testing over the period of a few training sessions. The
coach may conduct the fexibility assessment during 1 training session, conduct the core testing
during another training session etc. The choice is up to the coach. I recommend testing small groups
of athletes and using as many assistants to record the information as possible. The coach can use
the tables above to develop the athletes physical assessment. The tables also serve as starting
points for athletes training programs.
Once the athletes have been assessed the coach can then organise the athletes into the appropriate
training groups based on their strengths, weaknesses and levels of physical ability.
Recovery Secrets for Elite Performance Joey Hayes 2010 | 23
Chapter 5
Program Design
Once the assessment has been conducted the coach can construct the training program. Program
design deserves an entire manual on its own however, we will aim to cover the basics in this chapter.
The coach needs to take the following variables into account. Athlete limitations and injuries, current
ability level (test scores), training age and stage of development.
The easiest way to begin the program design is to simply start at the exercise level where the athlete
was assessed and aim to reach the target and goal for the next level of development. For example
using the table below if an athlete in the fundamental training stage scored 35 seconds in the
front bridge which is (2 below average). The coach would simply have the athlete perform the front
bridge with the aim of increasing the time from 35 seconds to 55 seconds which would progress
the athlete from (2 below average) to (3 average) which would indicate improvement. The same
concept is applied across exercise and physical competence tables. Therefore, the coach uses the
tables above and works through each of the exercises during the training session.
Line of
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Core Stability Front Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
It is mandatory that the athletes pass through the fundamental stage of development before
attempting the routines and structures of the training to train stage.
24 | Recovery Secrets for Elite Performance Joey Hayes 2010
Methods of Progression
The coach must endeavour to progress the athlete so that the level of physical development is slightly
ahead of their level of skill or technical development. This will ensure the athlete has suffcient strength
to perform the skill correctly. So how does the coach know when to progress an athlete to the next
stage or level? Progression is based upon the coaches discretion but the following guidelines should
be taken into consideration when progressing athletes to a new level. The coach can progress the
athlete once they believe the athlete has mastered and consolidated their current exercise and
movement pattern. The coach can use the exercise specifc times and reps data as a guide for when
to progress the athlete to the next level of exercise. Coaches and athletes should be aware that simply
achieving the desired test goals is not suffcient enough to guarantee the athlete can progress to the
next level. The coach needs to look for quality and accuracy of exercise technique, so the exercise
and movement is fuid without any major technical faws. Coaches should be informed that there is no
need to rush the athletes through the exercise progressions and the athletes should spend as much
time as necessary to ensure perfect technique prior to progressing to the next exercise or stage of
diffculty. It is mandatory that the athletes pass through the fundamental stage of development before
attempting the routines and structures of the training to train stage. It is recommended coaches do
not use chronological age of the athlete as a measure of which stage the athletes are at. Coaches
are encouraged to allow developing athletes to experience adaptation to the fundamental exercise
system to establish their competence level.
Progress through the series of exercises is achieved by the athlete having a permanent adaptation
to each exercise before moving it forward to more complex, faster or more loaded situations. The vital
issue is that each exercise has a foundation of technique that must be mastered frst and foremost.
Its of no use advancing an exercise without guaranteeing technical competence. Simply doing more
rubbish reps will do little to aid in the long term development of the athlete. As errors developed at a
young age will be carried forward into much more severely loaded exercises and result in injury and
ineffcient skill execution.
In some cases the competence level is primarily a technical one, in that the athlete can actually
perform the exercise better. When an athlete achieves a level of competence in a certain exercise
it is a cue for the coach to increase reps, complexity, speed or external resistance of the exercise. If
the athlete achieves the desired competency at an early age across all exercise streams, the coach
should consolidate this level rather than attempting to advance too fast into the next stage of training.
The intention must be to develop competence across all areas of physical development.
There are many ways to advance an athlete. The following are examples of improvements and
methods of progression:
1. Increase exercise complexity, this means that the athlete progresses to the next level of exercise
in the progression.
2. Increase the number of reps, this means the athlete increases the number of reps during the set.
3. Increase the number of sets is a way to increase diffculty and overall volume for the athlete
4. Decrease the rest period, the decreased rest period between exercises increases the training
density which results in a more challenging training drill.
5. Manipulate tempo and speed of exercise movement, the athlete can slow down the speed of
movement during the exercise to increase the time under tension and increase the diffculty
of the exercise, alternatively the athlete can increase the speed of movement to increase the
plyometric effect.
6. Increase the loading with additional loading such as a sandbag or dowel rod can be used to
advance the exercise.
7. Increase time under tension or set duration and length is another method to increase the
diffculty of the exercise.
Each of the exercise categories on the Ultimate Bodyweight Exercises for Athletes DVD start introduced
from simple to complex and can be used as a guideline for progression. The exercises are introduced
at a slow pace with the key coaching cues involved. As the athlete becomes better, the coach can
progress the exercise in the manner mentioned above.
Recovery Secrets for Elite Performance Joey Hayes 2010 | 25
26 | Recovery Secrets for Elite Performance Joey Hayes 2010
Goal Setting
The following are goals and recommendations for fexibility, exercise progressions and functional
movement skills.
The strength exercises have been broken down into their lines of movement and provided
a target goal in terms of reps or time.
The fexibility goals have been broken down into muscles, joints and segments of the body.
The coach should note and monitor where the athlete is starting from to determine
progression.
The physical testing results need to be interpreted for the athlete.
The athlete should receive a clear summary of their results, outlining strengths and
weaknesses.
The coach will then be able to encourage the athlete onwards to the next stage of training
with a new plan to overcome their weaknesses and take advantage of their strengths.
The coach can use the rating scale 1-5 to determine where the athlete is currently at.
Tests scores of 1-3 indicate the coach should possibly recommend the athlete to a physio
to investigate the reasons for the low score. Coaches can see external reason for failure
but the physio can investigate the reasons for failure. Scores of 4-5 indicate the coach
can continue with the exercise and regular progression. This is to be done with vigilance
especially around peak height velocity (PHV). 5 is the minimum requirement to progress to
the next training exercise.
The following tables are recommended minimum standards and attainment levels required to advance
to the next training stage. They are attainable for all youth not just those interested in sport. A young
adult with physical competence across a wide range of exercises can look forward to an adult life
with some degree of freedom from the ravages of muscular-skeletal problems that are experienced
by the older population.
The tables have been broken down into physical or strength based competency, fexibility based
competency and functional movement based competency. For further information regarding any
of the exercises or tests the coach should refer to the Ultimate Body Weight Exercises for Athletes DVD
and the Physical Assessment for Athletes DVD.
Physical Competence Standards for the End of Fundamental Stage (10-11 yrs)
Recovery Secrets for Elite Performance Joey Hayes 2010 | 27
Line of
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Core Stability Front Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Side Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Back Bridge >90 s 70-89 s 50-69 s 30-49 s <30 s
Back Extension >90 s 70-89 s 50-69 s 30-49 s <30 s
60 Sit Up >90 s 70-89 s 50-69 s 30-49 s <30 s
Quad
Dominant
Movements
Wall Squat >90 s 70-89 s 50-69 s 30-49 s <30 s
Bodyweight Squat >10 x 9-10 x 6-8 x 3-5 x 0-2 x
Overhead Squat >10 x 9-10 x 6-8 x 3-5 x 0-2 x
Stationary Lunge >90 s e/s 70-89 s e/s 50-69 s e/s 30-49 s e/s <30 s e/s
Split Squat >10 x e/s 9-10 x e/s 6-8 x e/s 3-5 x e/s 0-2 x e/s
Forward and Reverse
Lunge
5 x e/s 4 x e/s 3x e/s 2x e/s 1x e/s
1 Legged Squat 5 x e/s 4 x e/s 3x e/s 2x e/s 1x e/s
Upper Body
Pushing
Wall Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Kneeling Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Full Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Close Grip Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Incline Push Up 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Dips (feet on bench) 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Upper Body
Pulling
Fat Man Pull Ups 15 x 15-13 x 12-9 x 8-5 x 4-0 x
Chin Up Hold 30 s 25 s 20 s 15 s 10 s
28 | Recovery Secrets for Elite Performance Joey Hayes 2010
Physical Competence Standards for Training to Train Stage (14-16 yrs)
Line of
Movement
Exercise 5 4 3 2 1
Goal Above
Average
Average Below
Average
Poor
Core Stability Front Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Side Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Back Bridge 120 s 90-119 s 60-89 s 30-59 s <30 s
Back Extension 120 s 90-119 s 60-89 s 30-59 s <30 s
60 Sit Up 120 s 90-119 s 60-89 s 30-59 s <30 s
Quad
Dominant
Movements
Wall Squat 120 s 90-119 s 60-89 s 30-59 s <30 s
Bodyweight Squat 15 x 12-10 x 8-10 x 6-8 x <6 x
Overhead Squat 15 x 12-10 x 8-10 x 6-8 x <6 x
1 Legged Squat 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
Static Lunge 120 s 90-119 s 60-89 s 30-59 s <30 s
Dynamic Lunge 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
4-Way Lunge 12 x e/s 10 x e/s 8 x e/s 6 x e/s <5 x e/s
Upper Body
Pushing
Full Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Close Grip Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Incline Push Up 30 x 25-30 x 20-24 x 15-19 x <15 x
Bench Press 10 x
50% BW
8-9 x
50% BW
6-7 x
50% BW
4-5 x
50% BW
0-3 x
50% BW
Dips >12 x 10-12 x 7-9 x 4-6 x 0-3 x
Upper Body
Pulling
Chin Ups 10 x 8-9 x 6-7 x 4-5 x 0-3 x
Bench Pull 10 x 50%
BW
8-9 x
50% BW
6-7 x
50% BW
4-5 x
50% BW
0-3 x
50% BW
Hip Dominant Glute Ham Raises >12 x 10-12 x 7-9 x 4-6 x 0-3 x
Leg Power Vertical Jump >60 cm 55-59 cm 50-54 cm 45-49 cm <45 cm
3 Hop Stick >6 m 5.5 m 5 m 4.5 m 4 m
Standing Long Jump >2.5 m 2.3 m 2.2 m 2 m <1.9 m
I have not included a goals table for athletes in the training to compete stage as the goals outlined
in the table above are usually suffcient for most athletes in the training to compete age groups. Most
athletes will fnd the goals above challenging enough to master.
Athletes in the training to compete age groups can use AFL player draft camp test results as an
indicator as to the physical abilities required to make it to the elite level. The testing data is broken
down by playing position, height and physical testing results, and provides players with suitable goals
and standards to aim for when reaching for the elite level. The results for the AFL Draft camp tests can
be found on the af.com.au website.
The manual touched briefy on the use of skill based tests to assess the athletes level of skill development.
A detailed description of those tests is beyond the scope of this manual. However most major sporting
organisations such as the AFL should have guidelines in this area. A description of the ratings scales
for AFL skills can be seen in chapter 12 in the youth development manual.
So as can be seen by utilising the tables and data the coach can gain incredible insight as to the
athletes strengths, weaknesses. This information can be collected and used from year to year to see
the athlete progress and develop.
Recovery Secrets for Elite Performance Joey Hayes 2010 | 29
Chapter 6
How to Structure a Training Session
The way a training session is structured will dramatically impact upon your athletes success. The How
to structure a training session DVD goes into great detail with regard to the exact process to use to
maximise training time and ultimately, the results your athletes will experience.
The suggested training structure is as follows:
GENERAL WARM UP
Stationary Warm Up Phase
Which consists of ground based neuromuscular based calisthenics drills to warm up and prepare
the athletes body for the linear and lateral phase of the warm up. The stationary warm up drills
enhance co-ordination, mobility, balance and proprioception and help prepare the athletes muscle,
nerves and mindset for training.
Linear and Lateral Warm Up Phase
Consists of various multiple direction movement patterns and planes of motions to specifcally warm
up and prepare the body for the athletes sport.
Static Flexibility Drills
Are used to increase the athletes fexibility. I have positioned the fexibility drills here as it is the ideal
time to stretch, it also allows the athlete to monitor how their body feels prior to undertaking any high
intensity training. If there is any unusual pain or discomfort the athlete can inform the coach and
training can be modifed. The athlete should be instructed to focus on their own individual areas of
tightness that should have been detailed to them following the physical assessment. This is not the
time in training to attempt to develop fexibility, it is simply a time to gauge how the body feels and
alleviate any tight muscles.
Muscle Activation Phase
Consist of drills that help activate the correct muscles, to do their optimal job, in the proper sequence
as they were designed to do. The activation drills assist with Stabilisation, Performance Enhancement
& Injury Prevention. The drills are placed before the strength training drills to maximise their effect.
30 | Recovery Secrets for Elite Performance Joey Hayes 2010
Recovery Secrets for Elite Performance Joey Hayes 2010 | 31
PHYSICAL DEVELOPMENT
Strength Training Phase
This section of drills are the cornerstone to the athletes physical development. The strength training
drills are performed early in the training session whilst the athlete is fresh so they can focus and
concentrate their attention towards these drills. The choice of exercise will be dictated to by the
coach and will be chosen according to the athletes level of ability as defned through the physical
assessment. To make the coaching and organisation process easier, the coach should endeavour
to group athletes according to their level of ability and development. If this is done early in the year,
it can make life a lot easier for the coach involved.
Speed Technique Drills
These drills are used to enhance running technique and effciency which ultimately enhance
speed.
Speed, Acceleration and Agility Drills
Specifc acceleration and agility drills that focus on the correct biomechanics to develop
acceleration.
Speed and Agility Games
Fun, skill, reaction and evasion based games that can be used to develop specifc agility movement,
patterns and decision making.
MAIN SKILL DEVELOPMENT
Non Competitive Skill Based Drills
Non competitive skill based drills that are not performed under pressure. The use of these drills is
great for athletes in the fundamental and training to train stage.
Competitive Skill Based Drills
Competitive skill based drills that are performed under pressure. Competitive drills are implemented
once the non competitive drills have been consolidated. These drills can still be used in the fundamental
stage, but may be more suited to athletes in the training to train and training to compete stage.
Tackling and Wrestling Drills
Are technical specifc skills that can be included for athletes and age groups that are allowed to
tackle. This group of drills may be more relevant for the training to train stage. However, refer to the
Tackling and Wrestling for AFL Players DVD as to how to modify and demonstrate tackling drills for
junior athletes.
32 | Recovery Secrets for Elite Performance Joey Hayes 2010
Games and Skill Based Fitness Drills
Develop both the aerobic and anaerobic energy systems, speed, acceleration and precise skills,
whilst developing vision, spatial awareness and decision making capabilities under fatigue in a
game like situation. Examples of these training drills can be seen on the How to structure a training
session DVD. These drills can be used by all age groups, however are most commonly used in the
training to compete and training to win stage. If endurance needs to be developed it should be
implemented at this point during the training session.
WARM DOWN
Flexibility and Recovery
The completion of training is the ideal time focus on recovery and enhance gains in fexibility. The use
of static stretching post training enhances recovery, decreases soreness and aids in injury prevention.
The fexibility component at the end of the training session should focus on areas throughout the
athletes body that have been identifed through the physical assessment as tight. This facet of
training is vital for all levels and stages of athlete.
The duration of each component in the training session will be determined by the athletes training
age, ability, strengths, weakness and stage of development.
The following guidelines are provided to help assist you make the most of your time whilst training
your athletes.
7 Key Guidelines to Follow When Conducting Your Training Session
Group athletes of similar physical abilities together when performing strength exercises
We want to maximise use of training time by being organised
Have drills and cones set up prior to start of training session
Use as many people as you can to assist you
Use as many footballs as you can
Have the players touching the football as much as possible
Use injured players to assist with training/Use as many drink people or water bottles
as you can
6 Goals of Your Training Session
To be fun and enjoyable
To develop all physical qualities and skills
To be continuous
To be skill based
To be games based
To incorporate decision making
Conclusion
Ten Ways to Succeed!
So in recapping,
A structured long term athlete development program is vital to ensure athletes reach their maximum
potential.
The athlete needs to progress through 5 defned stages of development.
Each stage of development has a different focus and desired outcome.
The coach needs to be mindful of the athletes training age, and peak height velocity to ensure
correct training decisions are made.
The screening and assessment provides the base from which all training decisions are made.
The athlete must reach the required standards prior to progressing to the next stage.
Training is testing and testing is training, they both serve a dual purpose.
The assessment forms the basis for the program design.
The coach can advance the athlete using many methods.
The structure of a training session is critical in order to maximise the use of the allotted training time.
There you have it, everything you need to know about long term athlete development.
I look forward to hearing you achieve your long term athlete development goals with the athletes in
your care.
All the best!
Recovery Secrets for Elite Performance Joey Hayes 2010 | 33
About the Author
Joey Hayes has earned a reputation as one of
Australias leading, innovative and most successful
strength and conditioning specialists. This reputation
has been established by the phenomenal results
of Professional Sporting Teams, Elite Sporting
Institutes and Organizations and Elite athletes
utilizing his Training Programs, methodologies and
philosophies.
Athletes have proclaimed Joey to be their secret
weapon, and a catalyst behind their results and
success. His training programs have resulted in
world records, world championship medallions,
commonwealth games medals, grand fnal
premiership glory, junior athletes procured by
professional sporting teams and numerous athletes
achieving life-time personal bests!
Joey has trained over 250 State, National and
International athletes in a multitude of sports, most
notably, AFL, Rugby League, Swimming and Martial
Arts.
He owns and operates a highly renowned Private High Performance Athletic Training Facility known as
The PIT. The number one place for athletes to train; exclusively dedicated to Elite Athletic Performance
Enhancement.
Joey has achieved the highest level of academic qualifcations and expertise for a Strength and
Conditioning Specialist. He has completed a Masters Degree in Exercise Science (Strength and
Conditioning) from Edith Cowan University and a Bachelor of Business (Sports Management) from
Griffth University.
He is recognized as a Certifed Strength and Conditioning Specialist (CSCS) through the National
Strength and Conditioning Association (NSCA). He has qualifcations in Olympic Weightlifting and
speed development as a Track and Field Sprint Coach.
Joeys unique blend of in-the-trenches-knowledge, coupled with superior academic qualifcations
ensure astonishing results in record time, and have affrmed his status as one of Australias most
successful and highly sought after strength and conditioning specialists.
34 | Recovery Secrets for Elite Performance Joey Hayes 2010