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Freestyle Training System Freestyle Training System Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and growth spurt Post Puberty after Growth Spurt Full Maturation Chronologial Age 2-6 years old 6-10 years old Girls: 9-13 Boys: 10-14 Girls: 11-15 Boys: 12-16 Girls: 12-17 Boys: 14-18 Girls: 16+ Boys: 17+ Time in Sport 1-4 years in sport 2-5 years in sport 4-7 years in sport 5-8 years in sport 6-11 years in sport Training age: 10+ years in sport 50 hours per season 150 hrs/season 220 hours/season 360 hours/season 480 hours/season 540 hours/season Training Volume 1-2 sessions per week 2-3 sessions per week 3-5 sessions per week 4-6 sessions per week 5-7 sessions per week 5-7 sessions per week Summer/Off season None 0-5 days 10 days 20 days 25 days 30+ days Training Coached Freeskiing 75% 65% 45% 30% 20% 15% Coached Drills 10% 20% 20% 20% 20% 15% Elements Coached Gate Training 10% 10% 25% 35% 40% 45% Competition Simulation 5% 10% 10% 15% 20% 25% As much as enjoyable As much as enjoyable As much as enjoyable As much as enjoyable while As much as enjoyable while As much as enjoyable with Freeski with friends and balancing rest, travel and recovery balancing rest, travel and recovery necessary balance of rest, travel and family needs. needs. recovery needs. Trampoline, Tumbling and Continue Trampoline, Tumbling and Complementary Trampoline and Tumbling Classes 1- Water ramp training 15-25 days per Water ramp training of 30-50 days Water ramp training of 40-60 days Gymnastics Training 2-3 days per Gymnastics. Water Ramp Training Training 3 days per week year. per year. per year. week 10-15 days per year Complimentary Sports Participate in many physical Play many sports. Participation in Continue to participate in many Continue to participate in Use complementary sports and Use complementary sports and activities. Introduction to formal formal Gymnastics, Trampoline and activities and sports, and begin to complementary sports while activities for variety, and to enhance activities for injury prevention, Gymnastics, Trampoline and Tumbling training is beneficial. identify with primary vs. identifying clear goals in primary aerobic conditioning by increasing avoiding burnout, and to maintain Tumbling is beneficial. complementary sports (late in this sport. Continue formal gymnastics training volume in all activities. all aspects of physical fitness. phase). Participation in Gymnastics, or TnT. 3-5 days per week of Gymnastics or TnT 3-5 days a week. Focused Trampoline training 4-5 Trampoline and Tumbling training training. Workouts should consist Heavier focus on trampoline, Sport- days a week. Focus changing to with emphasis on technique and of dryland, gymnastics, and specific trampoline training sport Specific skill sets and proper movement patterns. trampoline. foccusing on air awareness and manuevers. consitency. Physical Fitness Domain General Concepts Begin to develop fundamental Increase play to develop and Start to incorporate focused dryland Physical fitness is becoming an Implement periodized training with Multi-year periodized training plans movement skills through play, fun, enhance specific elements of training 1-2 days per week. Enhance integral part of the season. 1-3 varying volumes and intensity. with varying volumes and intensity novel activities. physical fitness in open body awareness, balance, timing of sessions per week. Increase hours Training is now essential to seasonal are essential to prepare for full environments. moevements and spatial of training with varied volumes and programming with 2-3 sessions per competition, training loads and long anticipation through games and intensity. week and off-season fitness plans. term performance. drills. Elements Growth and Body begins to develop into adult- Body continues to develop into Rate of growth increases again in Rate of growth reaches peak (Peak Growth rate slows and stops. Body finishes adolescent growth Development like proportions in terms of how adult-like proportions. Rate of preparation for adolescence. Height Velocity). Bodies reach adult Bodies are adult in proportion and and development. (Body Composition) various body parts relate to each growth slows, strength increases Growth rate may have adverse heights, muscles grow rapidly while muscle to fat ratios. Very little other. Muscle mass increases and and ability to perform fine motor effect on agility, balance and muscle to fat ratios differ between change in height from this point fine motor skills begin to emerge. skills increases. coordination. Weight and height males and females. Heart rate, forward. Muscular, skeletal, cardio increases. cardiac output and respiratory and respiratory functions are fully capacity increases leading to formed with capacity for heavier greater tolerance for exercise. exercise or training loads. Endurance Foundations of endurance is Continue to establish foundations of Develop aerobic conditioning with High duration, low intensity Develop understanding of the Develop and/or maintain established through sustained endurance through sustained scheduled activities along with activities such as running, inverse relationship between appropriate energy systems for activity and play. activity and play. Add duration to increased time spent in games and swimming, biking or hiking are volume and intensity. Maintain a success in discipline. activities and games. Manage training incorporated into the training plan. sport specific and training duration of activity by introducing Include team sports and multi plane endurance level. time-structured games and activities such as soccer, basketball, activities. utlimate frisbee, etc. Mobility Explore activities and games that Introduce and practice mobility Introduce range of motion, mobility Incorporate daily flexibility training. Practice a variety of core stability Incorporate varied and sport- use a variety of body management, exercises through unorganized play drills, general exercise preparation Limit the loss of mobility, functional exercises. Incorporate mobility specific core stability exercises. locomotro and object control skills. and some structured activities. and coordination through semi strength, balance and coordination training specific to the sport or structured play. during growth spurt through multi discipline. joint and whole body exercises. Strength Explore whole body movements Continue with whole body activities Implement structured body weight Majority of time spent in Practice safety and competence Master Olympic lifts and which encourage range-of-motion and exercises. Introduce more exercises with proper technique to movement, mobility, warm up and with free weight techniques. As supplemental lifting exercises. Elements and exploration of movement targeted focus on specific body develop overall strength. mechanics. Short duration (20 min) technique is mastered, increase Utilize eccentric training for options. movements. in structured strength and power external loads with focus on whole overload. movements. Light resistance work body movements while addressing including bands, med balls, etc. any imbalances. Power Fast movements developed by Use fun playful activities to enhance Appropriate volume and intensity of Practice Olympic lifting technique Continue to incorporate full body Strength and Power programs running, jumping and throwing. body awareness, spatial awareness body-weight training. Use dynamic with no weight. Target all major movements while increasing become more planned and and object manipulation. exercises and movements in muscle groups with body weight volume in jumping, etc. Add periodized. Workouts become more Incorporate activities that develop multiple planes to enhance power exercises. Add light weights for duration to strength portion of the individualized. Still fun but quickness (0-10 sec bursts). movements. biologically advanced athletes. workout with continued emphasis purposeful in developing the needs Continue jumping exercises and on mobility, movement, mechanics of the individual athlete. introduce limited plyometric and warm up. training. Motor Skills Create a foundation for agility, Increase ABC through fluidity of Incorporate multi-plane movements Limit the loss of flexibility, Use sport specific exercises and Increase difficulty of balance drills balance and coordination (ABC) movement and range-of-motion in that increase ABC and range of functional strength, balance and more complicated ABC drills to for precision of motor control. through participation in multiple simple activities. motion across all planes of coordination during growth spurt. enhance range of motion that Increase flexibility exercises sports or physical activities. movement. Begin to use focused Use mobility training along with target sport specific movements consistent with specific demands of exercises to target specific agility, balance and coordination patterns. the sport. movements. through growth spurt. Nutrition, Hydration, Well rounded nutrition is practiced Basic nutrition concepts are Athlete awareness increases about Athlete can identify nutritious from Athlete utilizes and plans for a Athlete uses diet planning to Recovery by parents, child coaches and club. addressed by parents, child, nutrition, and sleep becomes a non-nutritious food in their diet, balanced diet to enhance maximize training and recovery. coaches and club. component of training and physical and begin to link nutrition with performance.
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