Rules for Youth Athlete Speed Development

3 Rules for Youth Athlete Speed Development

  • The Structure Rule

CAMPS – Before any training sessions, it is always important to have the structure of the training session outlined for maximal efficiency to maximize adaptations.  First, we need to increase the threshold ability of accepting and redirecting force for the ankles, knees, hips, trunk, and upper extremities.  This means, a well-designed CAMPS is vital for ensuring an athlete is prepared to execute the planned work for the day.  For example, start with SSP and progress from isometric modifications to full reflexive movements.  Once the base of support for the body is strong and tissue temperature is elevated, progress into SST that is skewed to prepare the muscles related to the planned movement or exercises of the day.

Application/Technical/Application – After an appropriate CAMPS muscle preparation, it’s recommended that the athlete begins the planned work with application first.  For instance, if the goal for the day is to increase the athletes ability to perform forward mutli-directional cuts (similar to a wide receiver in American football) we would begin by sprinting forward full speed then cutting diagonally at a 130* angle.  During the execution of the movement the coach can start to identify which aspect for the run and cut needs improvement from various vantage points.  After, 10-15 minutes of continuous application work, the coach can teach athletes a technical drill that is most appropriate for improving the application for the day.  For example, if more than 50% of the athletes in a group or training session are having issues executing an outside edge forward multi cut, the coach may elect to have the entire group perform the carioca quick step technical drill.  This drill is designed to overload the ground contact force on the outside edge of the foot and inside of the opposite foot.  Once the athlete has performed the drill 1-2 times correctly each direction, it is best to have the athletes finish the session with the same application forward cuts the sessions began with or progress to more difficult modifications of the forward multi movement.  A form of progressed forward multi cuts application could be visual and audible commands that force the athlete to cut based on an outside stimulus rather than a predetermined pattern.  If the most appropriate technical drill has been selected for a given group of athletes, more times than not, the second or final round of application work will be noticeably more efficient.  Progress the difficulty of the movement based on the athletes’ response overtime within the structure of application then technical work then application.

The end of the session can be sport specific by having the athletes sprint or do an application that closely resembles movement within their sport.  For example, a baseball shortstop player may choose to perform a sprint from a baseball-stealing stance.  Perhaps a tennis player will finish his or her session with lateral shuffles with change of direction to lateral shuffles.  Have a well planned structure and don’t stray to far from the planned volume of application work.

 

  • Technical Rule of Thumb

A very common technical drill utilized with BPS is our variations of the wall drill.  We chose either a linear wall drill, lateral wall drill, back lateral wall drill, etc.  It is typically progressed from isometric single switches to continuous reflexive rapid fire.  It is important that the younger youth athletes and/or beginners remain on isometric modifications.  For example, the isometric lateral wall drill is designed to overload and increased the foot’s abilities to accept and redirect force off of its inside and outside edges.  The fastest way to build a strong foundation of edge strength is to isometrically hold the lateral wall drill for 1-3 seconds facing each direction by switching the legs up and down 2-4 times.  Most growing youth athletes initially lack the strength in the edges of their feet and lack the truck stability necessary to expertly perform the lateral wall drill with reflexive rapid fire.  Technical drills should be performed only for a few reps during a given session since they are very taxing on the central nervous system.  Technical work is important for increasing thresholds for bodily structures and functions but must be supplemental to application work.  If technical work is consuming the majority of a given session, the benefits will not be realized during the application movements.  Technical drills are necessary to quickly improve application movements necessary for sport.  Always remember it is not appropriate to teach people how to form run with technical drills.  However, it is appropriate to improve movement efficiency by overloading and adapting muscle tissue.

 

  • Volume of Work Rule

Youth athletes require large amounts of volume.  An appropriate work to rest ratio should be around 1 to 2 or 1 to 1.  60-70% of a given session needs to be application work.  30-40% should be CAMPS, plyometrics, and technical work.  For example, on a backward multi-directional day, the first 10 minutes of the session should be specific CAMPS designed to prepare the body for backward multidirectional movements.  After a minute water break a good 10-minute plyometric routine should be completed and progressed based on skill level.  Again, a short water break may be given before the athletes start the first 15 – 20 minutes of application drills (i.e. back pedal or back angle pedals).  Chose between 2-3 appropriate technical drills while keeping in mind total technical work time should not exceed 10 minutes within this hour-long session.  Supper-setting 2 minutes of technical work with the application 3-4 times per session seems to elicit the best response for our youth athletes.  Finish the session on application for the last 15-20 minutes for a total of 30-40 minutes of application work during a given session.  Youth athletes respond and adapt well to large amounts of volume work since hormones are higher during that time of development.  Recovery and growth improvement opportunities are optimal if training structure, technical work, and volume levels are most appropriate.