Alpine Training Systems Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Late 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 10-15+ 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% 60% 45% 30% 20% 15% Elements Coached Drills 10% 20% 20% 20% 20% 15% 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. Participate in many physical Participate in many sports and Continue to participate in many Continue to participate in Use complementary sports and Use complementary sports and activities. Explore individual activities. Active participation in activities and sports. Begin to complementary sports while activities for variety and to enhance activities for injury prevention, Complementary Sports coordination or balance-based coordination or balance-based identify with primary vs. identifying clear goals in primary aerobic conditioning by increasing avoiding burnout, and to maintain sports. Team sports to build sports. Participation in team sports complementary sports. sport. training volume in all activities. all aspects of physical fitness. teamwork, ethics, and fair play. build teamwork, ethics and fair play. 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. 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. Elements 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. 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. Elements 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 athletic and healthy nutrition Athlete awareness increases about Athlete can identify nutritious from Implement plans for a balanced diet Athlete uses diet planning to Recovery by parents, child, coaches and club. concepts are addressed by parents, importance of nutrition. Healthy non-nutritious food in their diet. to enhance performance. Keep a maximize training and recovery. Proper rest and sleep habits help child, coaches and club. Proper rest sleep habits becomes a component Begin to link nutrition with logbook of all training related Utilize physiologic measures and with recovery and energy and sleep habits are formed. of training and physical fitness. performance. Hydration is activities such as hydration, diet, logbook diary to monitor training. management. monitored. Introduce cool-down, rest, recovery, sleep, and other Maintains and respects all facets of sleep, rest and recovery as part of factors that contribute to or healthy habits and lifestyle. the training plan. diminish physical fitness. Technical Domain General Focus Active start - Learning and fun Adventure stage - Skiing all terrain, Technical stage - Developing Tactical stage - Application of Technical and Tactical Stage - Mastery and