PROGRESS OF STRENGTH TRAINING AT DIFFERENT AGES UNDER 7 YEARS.
The starting point for children's strength training should be that they will not be able to reach their maximum performance as adults if the stimuli received by the musculoskeletal system have not been sufficient during growth.
However, there are special features in a child’s body that need to be taken into account in strength training.
One such - most notable - is the lower strength of the skeleton.
In other words, its load capacity is lower than that of an adult.
Therefore, the spine area in particular should be treated with strength training.
Intense effort and squat-type jumps, for example, can also cause pain below the knee (so-called Osgood-Schlatter disease).
However, properly dosed and orthodox strength training in children can make the muscles stronger along with the musculature.
Under school age (<7 years), muscle and support system strengthening occurs within the framework of normal play and play. No actual strength training is required.
7-12 years :
From the age of 7-12, speed and speed force-type exercises applied to children can be taken into the program.
Such training should be dynamic and preferably rotational training, which keeps the general alertness to action good.
It is recommended to use your own body in children's strength training.
At the end of the age, exercise balls and other very small extra weights can be used.
At this age, emphasis must also be placed on learning the correct technical performance of different strength exercises.
Girls v.
The changes in hormonal maturation in girls are smaller than in boys, and their intensified strength training can begin around the age of 12 to 13, with an upward trend less than in boys.
Exercises should be of the speed force type, developing the capacity of the entire nervous system in terms of power output.
Adolescence v.
In the early stages of adolescence (13-15 years), height growth accelerates and changes the length / strength ratios of body parts.
There are many structural changes in the growing bone caused by growth and sex hormones that impair its mechanical load.
Strength exercises using your own body are continued, but the main emphasis is on speed strength training.
At this age, the so-called stick gymnastics begins.
Stick exercise leads to the development of muscle strength, the development of balance and improved mobility. Injuries are also very likely to decrease.
16-17 years:
It is not until around the age () that comprehensive strength training begins.
All players who start strength training with weights must be taught the correct lifting techniques.
Hopefully, the stick gym has already taught them in outline.
If the coach does not know how to teach, it is advisable to use the help of a coaching manager or other physical coach.
Individual exercise programs are part of the picture of exercise with weights. The main emphasis is on endurance and speed strength training.
To develop strength:
Individuality.
Tracking (movements / measurements, own previous results).
Perseverance.
Flexibility.
Soccer power = sports muscles.
Rested (after the return day).
Endurance eats strength.
SUSTAINABILITY TRAINING:
Football is a sport of speed endurance based on a good aerobic foundation.
A soccer player needs endurance when he performs numerous high-power but short-duration spurts occasionally, along with a low-power load such as running, jogging, resting or walking for 90min. within.
Endurance training is divided into two different types of exercise.
For energy produced with the help of oxygen, ie aerobic training and anaerobic training produced without oxygen.
Aerobic and anaerobic:
AEROBIC TRAINING - energy is produced with oxygen
BASIC SUSTAINABILITY
about 65%
max heart rate
SPEED RESISTANCE
n%
MAXIMUM SUSTAINABILITY
n%
AEROBIC THRESHOLD
anaerobic
energy production
starts =
low lactic acid,
shortness of breath
ANAEROBIC THRESHOLD
shortness of breath
amount of lactic acid
clearly increases
ANAEROBIC TRAINING - energy is produced without oxygen
SPEED TRAINING
duration: 1 - 5 (-10 sec.)
power: 100%
SPEED DURABILITY TRAINING
duration: 11 - 120 sec.
power: 80 - 100%
AEROBIC RESISTANCE:
Basic endurance exercises form the basis for all aerobic endurance training. Training begins as soon as the season begins.
Basic endurance during the period is a danger of training too hard.
The hardest part of this cycle is keeping your power below the aerobic threshold, which is about 65% of your maximum heart rate.
Good forms of practice are skill training and different types of small games, for example in the 5v5 penalty area.
Speed resistance:
The goal of the pace endurance cycle is to raise the aerobic threshold.
The basic endurance has laid the groundwork, so the endurance period power rises about 70-80% of maximum heart rate.
Continuous exercise can take 20-60 minutes. If the exercise is done in intervals, the total duration is min.
Exercise formats include small games such as 4v4 (30 x 20m), 3v3 (20 x 20m) without goals.
Duration 5x3min. / return 2min.
All skill exercises, interval running or steady hard
Maximum durability:
During exercise, the respiratory and circulatory system is subjected to very heavy stress, which improves the maximum oxygen uptake capacity.
The efficiencies should rise close to the anaerobic threshold, ie 80-90% of the maximum heart rate.
Good practice is games for 3v3 goals and practice area penalty area across.
Duration 5 x 2min. recovery 2-3min. Another game-like maximum endurance workout is a 2v2 finish field with a size of 16 x 16m.
Duration 6 x 90sec. recovery 2-3min.
The danger with these exercises is that the powers will become too great.
Too much lactic acid is harmful in these exercises.
Also keep in mind that children under the age of 14 are not allowed to train for maximum endurance.
ANAEROBIC RESISTANCE:
Anaerobic exercises for the footballer are mainly speed endurance training.
The main goal of speed endurance training is:
Produces energy quickly without oxygen
Withstands even high levels of lactic acid
Quickly recover from heavy performance
Anaerobic endurance training is divided into three different types of periods:
NOTE! 1. No speed endurance training before puberty
2. Sport-type endurance training produces the best results
ANAEROBIC
BASIC SUSTAINABILITY
duration: 15 - 120 sec.
power: 50 - 70%
mainly aerobically
low lactic acid
LACTIC ACID FREE
SPEED RESISTANCE
duration: 6 - 10 sec.
power: 85 - 95%
moderate,
lactic acid does not interfere
speed
LACTIC ACID
duration: 10 - 120 sec.
1. power ranges 75 - 85%
2. submaximal
NK 85 - 95%
3.max 95% - 100%
SUSTAINABILITY PROGRESS AT DIFFERENT AGES:
Childhood (3-6) years Endurance training above all creates good basic endurance and improves aerobic capacity.
Exercising aerobic endurance can be started too late, but never too early.
Children's endurance exercises should be quantitative, not power-intensive.
Endurance training should be varied, playful, fun and stimulate the child’s imagination.
7-12 years:
The rule that the training should focus on the development of basic aerobic endurance and endurance also applies to endurance training for 7-12 year olds.
Exercises are particularly bad for maximum endurance exercises and all speed endurance exercises.
Near the age of 12, you can start preparatory speed endurance exercises, but the exercises should be much shorter than in adults and with longer returns.
Good endurance exercises at this age are all skill exercises, small games and playing with the ball.
To some extent, you can use interval-type exercises.
Good interval exercises for this age group include hips, posts, black man, land sea ship play, etc.
Adolescence v.
During adolescence (around the age of one), the young person's body undergoes the greatest changes, so it makes sense to increase the number and effectiveness of exercises.
The most optimal time to develop sustainability can be considered the time of the growth spurt of adolescence.
In this case, e.g. heart size relative to body weight has been found to be most preferred.
As anaerobic capacity is significantly improved during adolescence and especially on the eve of adulthood, endurance training methods can also be changed to develop lactic anaerobic endurance.
The main focus should continue to be on developing aerobic endurance.
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