Athletics NI Coaching Conference

1. Athletics Northern Ireland Planning for Multi-Skilled Young Athletes Presentation prepared by: Derek Evely Presentation to: Athletics Northern Ireland Date: 11/12/2010

3. “I’m just a volunteer” simply doesn’t cut it.

4. Volunteer coaches need to be more organized than their pro counterparts

5. You can be specific without specialising...

6. Specific: including activities particular to the chosen event / event group

7. Specialising: maximally exploiting all available abilities / energy resources in the pursuit of performance

8. Create logical and creative PROGRESSIONS that range across the various development levels you are working with, and account for the various abilities you are trying to develop. Allow for adaptation…Presentation prepared by: Derek Evely. Date: 11/12/2010

11. A plan is not simply a document that organises your training loads, it also represents your philosophy on training

12. Be creative... but intelligent: study the classics, then do your own thing

13. Create BALANCE… in the program… in the athlete.

14. Refine, refine, refine

15. Document everything – get it on paper

16. Plan on various levels: individual, group, stage and clubPresentation prepared by: Derek Evely. Date: 11/12/2010

17. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

18. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

19. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

20. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

21. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

22. BUILDING THE PLAN Presentation prepared by: Derek Evely. Date: 11/12/2010

24. Strong emphasis on the core (stomach and back) muscles responsible for stability and good posture.

25. Large inventory of exercises that use bodyweight.

26. Special strength exercises should include general jumping routines and medicine ball exercises.

27. This stage may be abbreviated at any age levelPresentation prepared by: Derek Evely. Date: 11/12/2010

29. Intensities should be moderate: 40-60% of BW. Alternatively one can use the concept of “Comfort Loads”

30. Focus on large muscle groups in addition to stabilizing and core musculature - posture.

31. Examples of exercises: lunge variations / step ups / presses with DB’s

32. Special strength exercises should include moderate bounding and jumping exercises and explosive medicine ball throwing.

33. Bounding activities... foot contact is essential!!Presentation prepared by: Derek Evely. Date: 11/12/2010

35. Intensities should be moderate: 40-60% of BW. “Comfort Loads”

36. Focus on large muscle “chains” - prime movers.

37. Examples of exercises: lunge variations / step ups / squat and squat variations / pulling variations.

38. Special strength routines may become slightly more intense and may include hurdle hopping exercises and limited box jumpingPresentation prepared by: Derek Evely. Date: 11/12/2010

40. Focus on large muscle groups and the use of training complexes.

41. Special strength routines include all forms of dynamic and reactive strength.

42. All abilities are now fully trainable.Presentation prepared by: Derek Evely. Date: 11/12/2010

44. Presentation prepared by: Derek Evely. Date: 11/12/2010

45. Presentation prepared by: Derek Evely. Date: 11/12/2010

46. Presentation prepared by: Derek Evely. Date: 11/12/2010

47. QUESTIONS? For further information please contact: Derek Evely, UKA National Performance Centre Director, T: 07540 703268 E: devely@uka.org.uk UKA National Performance Centre, Loughborough University, Loughborough, LE11 3TU