athlete development program -...

ATHLETE DEVELOPMENT PROGRAM

“Building a Strong Sustainable Foundation for Long Term Success”

Athlete Development Program

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Gig Harbor – 2012 National Champions

3x USA Olympian Carrie Johnson


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Table of Contents

- Foreword Page 4 - Introduction Page 5 - Why do we need ADP? Page 6&7 - Glossary of terms Page 8 - USA Canoe Kayak Sprint - ADP Page 9 - Key Factors Influencing ADP Page 10 - 13 - Critical Windows – Accelerated Adaptation Page 14 - Stages - Athlete Development Program Page 15 - 17 - Stage 1 – FUNdamentals & Foundations Page 18 - 21 - Stage 2 - Skill Development Page 22 - 26 - Stage 3 - Learning to Train & Compete Page 27 - 33 - Stage 4 - Training to Compete Page 34 – 37 - Stage 5a - Competing to Excel Page 34 – 37 Stage 5b - Competing to Medal Page 38 - Active for Life Page 38 - Practical Implications of ADP Page 38 - Implementation Page 38 - Conclusion Page 39 - Credits Page 39 - References


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Foreword

The ADP is part of a long term vision for USA Canoe Kayak’s National Sprint Development Program. USA Canoe Kayak National Sprint Development Program’s ADP promotes at its core the concept of training, competing and recovery based on the developmental age – the maturation of an individual. Canoe kayak is a small sport in number of participants relative to many other high profile Olympic sports within the United States Olympic Committee. Yet there is a growing confidence that we are on the right track to producing strong competitive performances on the international scene with our National programs. National sport organizations within the US are reviewing their athlete development programs and the support services available. USA Canoe Kayak has been doing the same led by our Board of Directors, Chief Executive Officer and High Performance Sprint Committee. The USA Canoe Kayak ADP provides a clear path for athlete development throughout the country in Sprint Canoe. It identifies the most appropriate methodologies and structures to support both excellence in performance and lifelong benefits to individuals involved in our sport. The USA Olympic Committee has a primary objective of podium finishes and supports the sports reaching the podium accordingly. This is our reality. This is our challenge. Sprint Canoe Kayak as a sport offers an individual the opportunity to participate with dreams of World and Olympic competitions but as well the opportunity for personal growth. Our ADP allows both of these priorities through a measured approach to individual development at the Club level with a National perspective. USA Canoe Kayak as an organization is committed to embrace a systemic approach to athlete development. The ADP gives us the framework to build a competitive program within the realistic confines of our budget capabilities. A special thank you is extended to the Sprint Coaches Association for their insight and leadership in bringing this project to completion. I look forward to working with them and our membership to ensure this ADP has the impact that it deserves within the USA Canoe Kayak National Sprint Development Program. I also want to acknowledge the direction given at the Coaching and Leadership Conference – OKC – February 2013 by Dr Stephen Norris, President of Sport for WinSport, Calgary, Alberta, Canada for his expertise and background in athlete development. Mac Hickox National Sprint Development Director USA Canoe Kayak “A love of sport is one of the greatest gifts parents can give to their children. But to be active for life should be a goal for all.” Greg Barton, double gold medalist in the 1988 Olympic Games in Sprint Canoe Kayak was introduced at an early age to water sport and continues today to model the ideals of sport for life through his active participation in surf ski racing, his business support of water sport and his family involvement in their local sprint canoe kayak club .


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Introduction The ADP is to ensure athletes get optimal training, competition, and recovery throughout their career in order to allow them to reach their athletic potential and enjoy life long participation in canoe kayak and/or other physical activity. Training, racing and recovery programs in this program are based on an athlete's developmental age and are designed to optimize development during critical periods of accelerated adaptation to training. ADP also takes into account the physical, mental, emotional, and cognitive development of all participants. The ADP recognizes athlete development takes time - there are no short cuts! Children should be encouraged and given the opportunity to acquire fundamental movement skills and fundamental sport skills, by participating in a wide variety of sports and physical activity when they are young. A solid foundation of these movement and sport skills coupled with fitness is critical for everyone, especially athletes participating in late-specialization sports such as canoe kayak. The ADP also contributes to health and a life-long enjoyment of canoe kayak and other physical activities. The ADP defines a clear, seamless development pathway. It gives coaches, administrators, clubs, and others involved in canoe kayak a clear understanding of how they can best support the athletes for whom they are responsible. It also gives athletes a clear idea and understanding of what they need to do and when they need to do it in order to excel at the elite level.

USA Canoe Kayak ADP attempts:

To establish a clear and consistent development pathway for canoe kayak athletes.

To align coaches’ training, racing, and recovery programs with the principles of growth and maturation.

To allow athletes to achieve optimal performances.

To improve recruitment, development and retention of early entry paddlers.

To assist USA canoe kayak athletes to perform better and more consistently at the elite level, across pro-grams and from year to year.

This document attempts:

To identify critical periods of accelerated adaptation to training and how these relate to canoe kayak.

To outline the ADP general framework for canoe kayak in each stage, including the physical and psychological objectives and their component elements.

To highlight some of the specific implications for sprint canoe kayak in each stage - competitions, equipment, coaching, training, mental, technical, tactical/skills, nutrition, flexibility, testing and safety.


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Why do we need an ADP? One goal of USA Canoe Kayak is to have a sustained program of international excellence – the ADP is a tool to assist coaches in developing athletes to reach this goal.

Successful athletes who want to continue to do well must continue to learn and improve. If their development stops their performance will stall. The same is true for the USA Canoe Kayak system. We must continue to learn and improve if we want to be successful on a consistent basis. The success of USA Canoe Kayak athletes at the international level has not been consistently strong across the years. What can we do to bring a consistently strong program year after year? How and to what extent does the existing system enhance athlete development and performance? How does it interfere? Where can we improve? The ADP is a tool endorsed by the Sprint Coaches Association to guide certified coaches in developing the athletes within USA Canoe Kayak. An ADP will also assist with Club development:

How do we attract participants to the Clubs and retain them? We need effective and enjoyable programs for all canoe kayak participants. How is the regatta system meeting the needs of paddlers across all regions of our country and at all stages of

development? What programs should be developed to encourage athletes with a disability?

Why did the Sprint Coaches Association endorse the Athlete Development Program?

To ensure children are having fun in the Club programs.

To promote acquisition of movement abilities as well as the development of skills and a fitness base.

To support athletes with the demands of school, Club and National Team.

To create a consistent and integrated support system tied to performance.

To create a systematic talent detection of the next generation of international athletes.

To strive for consistent international podium performances.

Ryan Dolan, Silver Medal 2008, Pre Junior Worlds Regatta – Moscow, RU.


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USA Canoe Kayak’s National Development Program stresses that Club coaches consider the principles of

growth and maturation in order to provide athletes with what they need at different stages of their development.

Glossary of terms

ABC’s: Agility, balance, coordination and speed Adaptation: refers to a response to a stimulus or a series of stimuli that induces functional changes in the organism.. Adolescence: is a difficult period to define in terms of the time of its onset and termination. During this period, most bodily systems become adult both structurally and functionally. Structurally, adolescence begins with acceleration in the rate of growth in stature, which marks the onset of the adolescent growth spurt. Ancillary Capacities: refers to the knowledge and experience base of an athlete and includes warm-up and cool-down procedures, stretching, nutrition, hydration, rest, recovery, regeneration, mental preparation, taper and peak. Chronological age: refers to “the number of years and days elapsed since birth.” Growth, development, and maturation operate in a time framework; that is, the child’s chronological age. Children of the same chronological age can differ by several years in their level of biological maturation. CPK’s: catching, passing, kicking and striking with a body part. KGB’s: Kinaesthetic sense, gliding, buoyancy, striking with an implement. Development: refers to “the interrelationship between growth and maturation in relation to the passage of time. The concept of development also includes the social, emotional, intellectual, and motor realms of the child.” ICF: refers to the International Canoe Federation which governs Sprint Canoe. Major competition: Any competition that is the main focus of training for the year. Minor competition: Smaller competitions where athletes can practice their race plans and race day routines against most of the top competitors in their discipline.

Annual Lake Placid National Junior & Development Team Camp & LPI


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Modeling: practicing race plans and competition scenarios. Also applies to video the practice of modeling ideal technique. Peak height velocity (PHV): refers to the maximum rate of growth in stature during growth spurt. The age of maximum velocity of growth is called PHV. Peak strength velocity (PSV): refers to the maximum rate of increase in strength during growth spurt. The age of maximum increase in strength is called PSV. Physical literacy: refers to the mastering of fundamental motor skills and fundamental sport skills. Puberty: refers to the point at which an individual is sexually mature and able to reproduce. Readiness: refers to the child’s level of growth, maturity and development that enables him/her to perform tasks and meet demands through training and competition. RJT’s: run, jump, throw and strike with an implement. Trainability: defined as “the responsiveness of developing individuals at different stages of growth and maturation to the training stimulus.” - Malina and Bouchard (1991). Windows of Trainability: refers to a point in the development of a specific behavior, when experience or training has an optimal effect on development. The same experience, introduced at an earlier or later time, has no effect on or retards later skill acquisition.

Andrew Field, Gold Medal, 2012 Canada Day Regatta

Alyson Morse, Gold Medal, WK1, Canada Day & LPI - 2012


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USA Canoe Kayak ADP – an Evolving Program This program to maintain good practice is reviewed constantly to accommodate new information gained from scientific research and trends in ICF Sprint Canoe. The ADP should not be viewed as a rigid set of guidelines but rather as a resource and a coaching tool. Coaches involved with USA Canoe Kayak’s National Sprint Development Program should view it as a framework of principles and progression to be applied to their development and high performance programs. The USA Canoe Kayak ADP continues to be an important focus for reflection and discussion.

Developmental Age Coaches of young athletes are to be aware that classifying young performers based on chronological age is not the only basis for planning and implementing developmental training programs. Participants should progress as they are developmentally ready and not simply because they have reached a certain age. Children of the same age can demonstrate a wide variation, not only in terms of their physical and movement skill development, but also in terms of their psychological, social and emotional development.

Coaches must be aware of the “developmental age” of the young performers regardless of their age in years. It is recommended that before the peak height velocity period (PHV) chronological age may be used in setting out training, competition and recovery schedules and that there is no reason why boys and girls should not train together. In relation to late specialization sports (sprint canoe/kayak) it is recommended that there should be no specialization before the age of 12 years, as this may lead to a lack of balance in overall development, burnout, drop out and withdrawal from training and competing. NOTE: During these years sprint canoe/kayak is just one vehicle to help in the development of a young person.

Maturation in Girls and Boys (Adapted and modified from Tanner, 1973)


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Key Factors Influencing ADP Process/Performance Model Athlete development takes a long time and is not to be confused with short term outcome goals. To reach an Olympic podium there are no shortcuts, it is a long journey. The ADP encompasses building blocks acquired through a solid foundation from years of intelligent training and the lessons learned from appropriate levels of competition. It is a process where the coach/athlete partnership is at the heart of the journey. Skill Sets – Movement and Sport ABC’s of movement – agility, balance, coordination and speed; plus fundamental skills of all sports – running, jumping, throwing, kicking, catching and swimming are best acquired through play and organized sport before adolescence. These basic building blocks are acquired through participation in a variety of activities and although broad in their scope, they are the basis of an athlete’s long term complete development. Missing one in the suggested pre pubescent timeframe is more difficult to acquire in the older years. Sport Specialization Canoe kayak is a late specialization sport. The rule of thumb has been 10 years or 10,000 kilometers to reach the elite levels of our sport. It is healthy for our young U15 participants to be encouraged to take part in a variety of paddle sports as well as other sports in order to acquire the prerequisite physical skill sets. USA Canoe Kayak Club leaders & coaches are strongly encouraged to promote a more holistic approach to sport participation in those years. Acquiring the mental, emotional and cognitive skills is part of the broader picture of developing a young balanced person who has shown an interest in canoe kayak. Specializing too soon can contribute to injuries and early burnout. Age – Development Versus Chronological All children follow the same stages of development from their early years through adolescence, but the timing, rate, and amount of development differs amongst individuals. During late childhood and early adolescence, athletes who are the same chronological age may be two to three years or more apart developmentally. One basic coaching competency is to understand these developmental differences and account for them when designing training programs for these athletes. Critical Windows There are critical periods in an athlete’s development when the body is particularly responsive to specific types of training. Athletes who miss these critical windows of training can still compete at the highest level, but it will require more time and effort for them to enhance their genetic capacities to the same level as those who did the right training at the right time. Physiological systems are always trainable but timing to maximize opportunities during critical windows is strategic to sport leaders for the benefit of our future National Team athletes. Organized Planning – Training and Competitions Coaches and our sport leaders are encouraged to provide a framework for athlete training and competing consistent with the ADP. Different stages of an athlete’s development require the coach to set an appropriately organized framework for training, racing and recovery. Different stages of an athlete’s development have different requirements for the type, frequency, and level of competition. Physical Literacy This term refers to the level of acquisition and development of the fundamental movement skills and fundamental sport skills – FMS + FSS = PHYSICAL LITERACY. The ABCs of sport performance and movement – agility, balance, coordination and speed – plus the fundamentals of all sport skills – running, jumping, throwing, catching, passing, kicking, gliding, buoyancy and striking with a body part or implement.


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Critical Windows Although all physiological capacities are always trainable, there are critical times in the development of an athlete that training a specific capacity has the most effect. These critical windows are key opportunities for an athlete to maximize his/her potential training possibilities in physical and movement skill development. The physical skills include endurance, strength, flexibility and speed. Fundamental movement skills include agility, balance, coordination and speed. Endurance and strength windows are based on the development age of an athlete {onset of the growth spurt) whereas speed, flexibility and movement skills are based on chronological age. These critical windows of training relate to physical and movement skill development. Coaches cannot lose sight of other key aspects of maturation, such as the stage of an individual’s social and psychological development. All aspects of individual development must be considered when planning programs and individual sessions, so that opportunities to achieve are optimised - physically, cognitively, socially and emotionally. The success of the ADP relies on the involvement of coaches who understand children; can relate to and communicate with young people; and appreciate how a young person’s overall development influences participation and performance in sport and physical activities. USA Canoe Kayak coaches working with athletes in the U14 age group are to be certified in the Coach Level or High Performance One coaching education program. Coaches of U16 athletes are to have as a minimum the High Performance One. Coaches of U18 are to have High Performance Two and be working on HP3.

Critical Windows for Optimal Training (Balyi & Way, 2005)

Sp

Skills

Sp2

Endurance

Flexibility

Strength

5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 + Chronological Age

Developmental Age

FEMALES

PHV

Rate of Growth

MALE

Flexibility

Sp

Skills

Speed 2

Endurance

PHV

Rate of Growth

Physical, Mental – Cognitive, Emotional Development

Strength


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Developmental Age – there are two critical windows associated with developmental age. 1) Endurance

Before puberty, it is common for young athletes to improve their performance mainly from the efficiency of their movement skills. This means the energy cost of the activity will decrease. Young athletes’ maximum oxygen uptake (max VO2) increases significantly after the onset of PHV (peak height velocity/growth spurt) and tends to peak between the ages of 12 – 15 years for girls and 14 to 16 years for boys.

Accelerated adaptation within the aerobic system can be related to the onset of PHV given appropriate training windows loads in terms of volume and intensity. Training programs designed to improve the aerobic system of 11 – 15 year old girls and 12 – 16 year old boys need to be tailored to individual needs or for practical considerations they could be grouped with similar young athletes for fitness work after the onset of PHV. To achieve optimal benefit, the training of the aerobic system must be appropriate to biological maturation and not necessarily chronological age. Young athletes might be three to four years apart in maturation in their early teenage years. Training groups based on maturation patterns versus chronological age gives a better likelihood of effective, optimal benefit being achieved for all involved. If training groups are based on chronological age and subjected to the same training regime there is greater chance the optimal benefits will be achieved by only a portion of the group.

In relation to the holistic development of performers, coaches should remember that separating young athletes totally from their chronological peers might have detrimental effects on social and emotional development.

Fall Kayak Camp – Women – OTC Chula Vista - 2010

Fall Canoe Camp – OTC Lake Placid - 2012


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2) Strength

For girls, the window for accelerated adaptation to strength training programmes is towards the end and immediately after PHV; for boys, the critical window is 12 to 18 months after PHV. See reference charts on page 10. Improvements in strength are possible during pre adolescence or before PHV, but in relative strength versus absolute strength. Before puberty, strength gains will occur through physical and neurological adaptations, improved coordination and exercise. Examples are to include fun activities utilizing appropriately weighted medicine balls, Bosu balls, dyna discs and physio balls. These activities also help to enhance movement skills during these years. Gymnastic activities, utilizing their own body weight are also helpful in increasing relative strength at this time. Focusing on core stabilization with movements across multiple planes is fundamental to training throughout development. There is increasing evidence that impressive performance gains can be achieved with athletes during these critical windows through monitored progressive strength training programmes that use free weights ( Blimkie and Marion – 1994; Fagenbaum (2001). Coaches should know their own limitations. Implement strength training programs utilizing free weights with trained personnel unless there are coaches experienced, qualified/certified.

Chronological Age – there are three critical windows for chronological age. 1) Speed Two critical windows for accelerated adaptation to speed training have been identified. For girls, these are between the ages of 6 to 8 years and again from 11 to 13 years. For boys, these are from 7 to 9 years and again between the ages of 13 to 16 years.

The first critical windows identified for both girls (6 to 8) and boys (7 to 9) relate to the central nervous system (CNS) rather than energy system training. The volume and duration of the training loads are very low for Speed 1 windows to challenge the CNS – less than 5 seconds of effort focusing on speed, agility and quickness with a full recovery. During the Speed 2 critical window (girls 11 to 13 and boys 13 to 16) anaerobic alactic (without lactic acid) power interval training should be initiated (intervals between 5 seconds and 20 seconds). NOTE: Peak speed velocity (PSV) involves sprinting and changing direction; criss-cross, patterned drills with speed and leg and arm speed – these are multi sport concepts versus sport specific in their nature. The importance for youth is that they are exposed to this through play and/or sport.

2) Flexibility Developing flexibility for sprint canoe kayak can be undertaken in the earliest stages of training.

It is important to monitor the flexibility of athletes during and immediately after PHV. Screening for physique changes in male and female athletes as well as utilizing Functional Movement Screen* to observe joint imbalance is recommended for Juvenile aged and older athletes within our Club programs. Dynamic stretching should be incorporated into pre practice warm up routines. Passive / static exercises are recommended for post workout cool downs. * Functional Movement Screen is utilized by personal trainers to detect weaknesses, limitations and imbalances.

3) Skills The critical window for accelerated adaptation to movement skills, sport skills and the development of coordination is between the ages of 9 – 12 years for boys and 8 – 11 for girls. It is strongly encouraged that skills are learned as close to this window as possible – extending into early teenage years rather than late teens or later in life. Acquiring transferable skills makes it easier for athletes to change and learn new activities or sports later in life.

It is important to note that, if fundamental sport and movement skills are not developed sufficiently by about 11 or 12 years, young athletes are unlikely to reach their optimal potential. Although skills can be trained at any age, there is a gradual decline in skill trainability after 11 or 12 years.


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A variety of entry level boats are used by Clubs.


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Stages of ADP - USA Canoe Kayak

This graphic design follows an athlete who begins canoe/kayak between the ages of 6 to 12 years of age through a Sprint Club and continues through to competition at the highest levels. At any of the stages paddlers also transfer from other forms of paddle sport or sport in general.

STAGE 1 Start

FUNdamentals Foundations

Girls 6 – 9 Boys 6 – 8

STAGE 2 Skill

Development Females 10 –12

Males 9 -13

STAGE 3 Learning to

Train&Compete

Females 12 –15 +/- Males 13 -16+/-

Active for Life Any age

Coach, volunteer, Master athlete, Club Director,

recreation, entrepreneur.

STAGE 4 Training to Compete

Females 15-22+/-

Males 16-22+/-

STAGE 5a & 5b Competing to Excel

Females 22-23+/- Males 21-23+/-

Competing to Medal

Both 23 +

Active Start Up to 6 years

USA Canoe Kayak does not have club

programs


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STAGE 1 – FUNdamentals & Foundations

Basic Movement Skills Ages: Males 6 - 8 and Females 6 - 9

General Physical Objectives The key focus of this stage is on movement skills and movement sport skills, canoe/kayak literacy, having FUN and learning to play other sports. USA Canoe Kayak Clubs offer learn to paddle programs assisting in the development of:

General “overall athleticism” through programs introducing the: ABC’s of athleticism (agility, balance, coordination and speed) RJT (run, jump, throw) KGB’s (kinesthetics, gliding, buoyancy, striking with implements) CK’s (catching, kicking with body parts)

Training and Performance – Targeting the “Windows of Trainability”

Endurance • Programs should include aerobic activities through fun and games. Strength • Introduce strength exercises using the paddler’s own body weight, as well as medicine and Swiss ball exercises. This is best done in a game environment. Speed • First window of speed development for boys aged 7-9 and for girls aged 6-8

Should do speed work at the end of each warm-up on the land Should do the speed work prior to fatigue - low volume and high intensity

Skills • Optimal window of skill training starts for girls near the end of this stage, between ages 8 -11 • Emphasis on motor development to produce paddlers who have a better trainability for long-term canoe/kayak development – see Physical Objectives above and “general athleticism” Flexibility Optimal window of flexibility for girls / boys is at the beginning and continues to the end of this stage ages 6-10. Testing Do this in a game environment whenever possible due to the short attention span of young people. Coaches will need to give careful consideration to practice planning when implementing any testing games. Due to the windows of trainability, testing should include both dryland and water.

a) Dryland During this stage an introduction to standing and sitting height measurements begins for the tracking of PHV. This should be recorded once per year and preferably on the paddler’s birthday.

Weight Agility Challenge Sit and Reach

b) Water Emphasis should be on general paddling skills and having fun Obstacle and slalom courses can be used for fun and a way to observe improvements See USA Canoe Kayak - Coach Level - Coaching Workbook Appendix for drills.


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General Outcomes for Stage 1 The individual has developed:

Enthusiasm for sport in general developed from positive experiences Basic locomotive, manipulative, stability skills and spatial awareness Feel for travel over a surface Experiencing a variety of sports Basic game and movement concepts Ability to do 5 second sprints with changes of direction – 5 yard agility drill. Basic water confidence Basic movement confidence Knowledge of basic sports equipment, footwear and clothing Understanding of simple rules and introducing some ethics of sport Basic level of concentration and perseverance during sessions

Sprint Canoe Kayak – Specific Outcomes Participants in Club programs should be:

Building water safety awareness and a comfort zone for water activity. Developing a responsible attitude towards personal safety and the safety of others. Acquiring basic paddle sport skills – balance, steering and propulsion with a variety of equipment that should be

age appropriate. Paddling effectively in singles and team boats. Developing physical literacy through canoe/kayak water and land activities. Having FUN and being enthused with friends about being at their paddle sport club. Encouraging participants to enrol in other community sporting activities.

Criteria Objectives

Coaching

Require a good working knowledge of USA Canoe Kayak’s ADP.

Sound knowledge of the fundamental movement skills and fundamental sport skills that make up physical literacy for the participants in this Stage.

Certified at the Coach Level

Training / Workload

Day camp setting where a variety of sporting activities are offered – OR -

1 to 3 sessions per week – 45 - 60 minutes per session over a 4, 8 or 12 week period

Participants should not exceed the recommended sessions, in order to promote athleticism in this stage. Paddlers should be involved in 4 different sports (over the year) at this stage of their development.

Technical Skills

Include learning how to balance and properly control all types of canoes and kayaks

End of this stage, athletes should be able to set up the body properly in the boat, stay in stroke and to effectively steer a sprint canoe and kayak.

Young athletes are learning movement paddling skills throughout this stage - paddling forward, backwards, laterally, stopping, starting, standing in boat, getting in and out of boat from water – all done in fun and games.

Safety

Appropriately fitted PFD’s or similar approved floatation device are stressed.

USA Canoe Kayak’s Code of Safety must be followed

Instructors should know basic first aid and have CPR training.

Participants must demonstrate proof of swimming ability

Instructor to athlete ratio of 1:4.


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Criteria Objectives

Tactical /

Decision Making

Launching and docking a boat properly.

Awareness of potential hazards in the water.

Carrying a boat & caring for the equipment.

Awareness of weather conditions that require safety decisions.

Importance of listening well to group instructions both on the land and water in order to maximize play and safety.

Late Stage One, athletes should be starting to make tactical decisions on a race course such as lining up, starting, and propelling their boat down the course within their lane.

Equipment

Progression of stable boats that are appropriately sized for the young athletes

Appropriately sized paddles – length and blade size

Equipment properly sized and in good condition contributes to a positive paddling experience and contributes to good technique acquisition.

Responsible for the care of equipment – coach directed, older athlete modeling & development of club pride in its inventory and clubhouse storage system.

Competitions

No periodization in Stage One, however, all programs are structured and monitored.

Half day or evening club jamboree style events ending with a barbecue, with parents encouraged to take an active part.

Fun races in practice should be promoted before “organized events”.

Fun events/races limited only by a coach’s imagination with major emphasis on FUN.

Mental

Select coaches who will work best with this young group of participants.

Participants at this stage are eager to try their hand at paddling in a fun filled supportive and understanding environment.

Coach understands the importance of a social environment and has the skills to create it.

Coach teaches basic skills in a manner to instil confidence and a willingness to continue to try and improve on the part of the young participant.

Coach builds self esteem in the young participants.

Coach / athlete relationship is a good fit between the needs of the coach and the needs of the athletes.

Nutrition

Healthy choices in the area of snacks and proper hydration should be encouraged and

modeled by instructors and available at the Clubs.

Ancillary Capacities

Athletes are properly prepared for practice and training – clothing, equipment including a hat, water bottle, sunscreen and change of clothing – educate the parents as well.

Learn the basics of a warm-up and cool down for practice.

Windows of Trainability

Speed 1 (agility) – for girls aged 6-8 and boys 7-9 years of age – 5 second bursts with change of direction – land and water drills/games foster appropriate training and adaptation relays.

Flexibility - both girls and boys ages 6-10 - sit and reach, seated and standing torso twist are good measures of flexibility in trunk, lower back and hamstrings and can be incorporated into warm up and cool down.

Growth spurt may occur for some participants, especially females towards the end of this stage.

*A regular ongoing measurement of standing and seated height should be taken to assist in identifying PHV.

Endurance based activities should be presented in challenging fun activities such as a Triathalon - using a team based format – paddling singles or doubles as well as a run and swim component.


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STAGE 2 – SKILL DEVELOPMENT

Canoe Kayak Skills Ages: Males 9 -13 and Females 10 -12

General Physical Objectives The focus of this stage is on consolidating canoe/kayak skills. It should be noted that both the aerobic and strength trainability are dependent on the maturation levels of the paddler. For this reason, the timing of training emphasis differs depending on whether paddlers are early, average, or late matures. Attention to the following should be considered:

Continue to develop speed through agility, quickness, and change of direction. This should be done as part of dryland warm-ups and on water sessions, which incorporate multi-directional and random movements.

Introduce and develop core and joint stability; endurance and flexibility through fun games. Continue to develop body alignment and teach/challenge motor coordination Encourage participation in complimentary sports with similar energy systems and/or movement patterns –

pulling - for example, swimming, water polo, surf ski, outrigger, dragonboat, as well as soccer. Growth spurt for girls can start as early as age 10 and for boys as early as age 12. During rapid growth spurts, athletes may go through an uncoordinated and awkward period. Coaches and

paddlers should be aware and discuss this common tendency. Advanced ABC’s, RJT’s, and KGB’s, CK’s.


Endurance Programs should increase emphasis on aerobic development. This should be done through games, relays, and

unstructured play.

Strength Foundational athletic skills (ABC’s) are the focus of strength development.

Circuit training as a progression in strength development is encouraged. High repetitions and/or timed sets are suggested when developing programs.

Hopping and bounding exercises can be introduced to aid in strength development

Continue to develop strength using exercises that incorporate the paddler’s own body weight as well as medicine and Swiss balls.

Introduction to proper lifting technique should be incorporated into exercises using body weight and the two types of balls.

Core strength development with the use of Bosu and Swiss balls plus other new balance apparatus such as Dyna discs – this can be done in a circuit – with emphasis on teaching, safety and fun.

Speed Speed 2 window of trainability for girls is near the end of this stage, ages 11-13.


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Skill One of the most important periods of motor development for young athletes.

Window of accelerated adaptation to motor co-ordination.

Optimal window of skill training continues for girls ages 8 -11 and for boys ages 9 -12.

Flexibility Optimal window for flexibility for both girls and boys continues through Stage 2.

NOTE: Special attention to flexibility for girls due to the onset of PHV.

Testing The focus of testing/assessment in this stage is to expose the paddlers to various physical dryland testing.

All paddlers are learning to test / assessed / measured at this stage of development.

When implementing testing modalities, ADP factors should be considered, including the physical, mental, and cognitive aspects of the paddler’s stage of development.

a) Dryland – “Combine Day”

Measure standing and sitting height to track PHV. Optimally this should now be recorded every 2 to 3 months, plus on the paddler’s birthday (parents could assist at home).

Weight taken on a monthly basis

Agility Challenge is a simple test to check speed and agility. [5 yards between turning points / sprint to turn / complete figure of 8 to finish line] This can be done as part of the warm-up and to assist in learning what testing is about. Results should not be emphasized.

Sit and Reach

Vertical Jump

Bosu ball balance is used primarily as training of balance with a secondary goal of learning to test – be creative.

Standing broad jump

Critical speed 40 yd timed sprint

b) Water

Emphasis should be on general paddling skills and having fun

Obstacle courses can be used as games and a way to observe improvements. Increased difficulty should be added from Stage 1 – save those plastic bottles

Introduction to specific distances (100m, 200m, 500m and 1000m). Practice and competition distances can be paddled and recorded, but it should not be emphasized with the paddlers.

General Psychological Objectives Introduce mental training skills such as:

Goal setting sheets Process of setting goals Realistic practice objectives Imagery - see themselves paddling Introduce basics of relaxation, activation,

refocusing, and parking performance concepts.


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a) Mental Capacities

Introduce mental preparation to compliment the physical capacities discussed above.

Understanding - Role of Practice; Perseverance; Confidence; Concentration

Achieving success and the concept of positive reinforcement

b) Lifestyle and Personal Objectives

Continue to encourage participation in multi-sports.

The inclusion of “sport” within the paddler’s lifestyle should start during this phase.

Participation in complimentary sports, some of which classically include running, swimming, soccer – regional differences may offer other crossover sports such as dragon boat, outrigger, surf ski, mountain biking, and skiing.

Introduce “sport” cultural and lifestyle habits including - Nutrition, Hydration, Recovery and Regeneration. NOTE: include both paddler and parental education with respect to these issues.

The paddler learns discipline and structure, as well as relationship between effort and outcome.

Teamwork and group interaction skills remain a focus of development.

Sprint Canoe Kayak – Specific Outcomes A continuation and progression continues in the education of the simple rules and ethics in “sport” and canoe/kayak.

Target Area Objectives

Technical

Improving basic paddling strokes.

Forward paddling technique with a feel for how the boat moves / balances.

Feel for how the paddle is used to power and turn the boat and support the paddler.

Feel for how the body – upper body, lower body and trunk / core is used to assist in turning, generating power and balancing.

Development of higher quality technique for quick study athletes

Correct posture.

Coaching

Late in the stage, paddlers should be encouraged to specialize in canoe or kayak.

Continued sport skills development is encouraged in other activities.

Late in the stage, paddlers should experience a mix of opportunities within paddle sport.

Coach is trained and certified in USA Canoe Kayak Coach Level or High Performance One.

Coach uses USA Canoe Kayak Technical Templates and Tech Chek – kayak and canoe.

Coach must have a thorough understanding of USA Canoe Kayak’s ADP.

Coach introduces off water paddling skill development during training sessions beginning with implementation in group warm-ups – paddling erg, paddle pool, dock paddling, etc.

Equipment Boat progression is individual - tied to balance and proper technique assessment and

monitoring by coach – designed for U12.

Care of equipment continues to be emphasized and monitored.

Training Load

Attention should be paid to early maturation of some athletes and individualize their training needs – Speed 2 window for females age 11-13 – 5 to 20 second bursts with complete rest.

Early in this stage, athletes / parents see this as a summer only activity – this is fine!

Training ranges from 3 to 5 sessions per week - 45 to 60 minutes / session – 6 to 8 weeks.

Late in the stage, athletes should be encouraged / identified to continue to have sprint canoe/kayak as one of their sports.

A “modified” year round program – to maintain contact with the athletes is desirable late in this stage – one session per week on the weekend in the off season.


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Competition

Competition recommendations for this stage - 2 to 4 per year, this includes club and divisional.

NOTE: fun races during practice time should be incorporated into the program, thereby reducing traveling for competition and increasing available time for training, skill development and additional activities.

Competition strategies should center/focus on paddling technique – performance model.

Coach continues to lead group warm-ups and warm downs with a progression of leadership of these activities to the paddlers. These activities should still be done in a group setting.

At competitions, emphasis should be on personal bests versus placing/results.

Recommended training to competition ratio is 70% training to 30% competition.

Mental

Cognitive Domain – athlete begins to understand basic technical aspects of the stroke.

Athletes learn to focus on particular aspect of the stroke.

Athletes are taught to ask for feedback from coach in an effective manner.

Athletes begin to set performance goals unrelated to outcome but directed at technique, tactics or objectives set.

Athletes learn relevant racing rules and regulations.

Fair play / sportsmanship are reinforced and basic racing rules are introduced.

Respect for officials and their role in competition is fostered and modeled.

Nutrition Continue to emphasize hydration – personal water bottle – and snack choices.

Introduction of proper pre-race and race day foods as well as the timing of snacks and meals throughout the day in relation to practices and races.

Tactical Athletes are introduced to racing strategy – start, transition to power and a finish.

Incorporate boat set up and warm ups, into a pre race plan.

Ancillary Capacities

Paddlers know the length of their paddle, clothing required for competition and time to arrive at the site on race day.

Learn basics of becoming self reliant / responsible for certain areas of race preparation.

Understand importance of being on time for their events.


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STAGE 3 – LEARN TO TRAIN & COMPETE

Building the Engine & Canoe Kayak Skills Ages: Males 13 -16+/- and Females 12 -15+/-

“THE SKILL DEVELOPMENT AND LEARNING TO TRAIN/COMPETE STAGES ARE CRITICAL STAGES OF ATHLETIC PREPARATION”

General Physical Objectives Physical development or “building the engine” and consolidating sport specific skills are the major emphasis. It should be noted that both the aerobic and strength trainability are dependent on the maturation levels of the paddler. For this reason, the timing of training emphasis differs depending on whether paddlers are early, average, or late matures. Attention to the following should be considered:

Continue to develop speed through agility, quickness, and change of direction. This should be done as part of warm-ups, dryland, and on water.

Continue to develop body alignment and teach/challenge motor coordination.

Participation in complimentary sports with similar energy systems and movement patterns should be encouraged.

PHV for girls occurs at the average age of 12 and for boys at the average age of 14.

During rapid growth spurts, paddlers may go through an uncoordinated and awkward period. Coaches and athletes should be aware and discuss this as it is a common occurrence that could affect adolescent paddlers.

Early maturing boys and girls could have as much as a 2 to 3 year physiological advantage over late maturing.

Training and Performance – Targets of “Windows of Trainability”

Endurance

Aerobic training continues to be trained but becomes a priority after the onset of PHV.

Aerobic power should be introduced progressively after growth rate decelerates.

Strength

Timing of strength development differs in males and females due to PHV.

Optimal window of trainability for girls is immediately after PHV or at the onset of menarche.

Optimal window of trainability for boys is 12 to 18 months after PHV this is also referred to the period of Peak Strength Velocity (PSV).

Teaching of fundamental lifting techniques, with an emphasis on foundational skills as strength training is introduced.

Exercises include barbell lifting to develop technique.

Loading parameters should focus on technique, which starts with low reps and low weight, and then progress to higher reps with low weight. The amount of reps and weight are dictated by the ability of the paddler to maintain proper technique.

Speed

Speed 2 window for girls continues into the beginning of this stage, ages 11-13 and for boys starts ages 13-16.

Skill

Optimal window of skill training for boys (ages 9-12) ends near the beginning of this stage.

Flexibility

Special attention to flexibility for boys and girls during and through PHV. This emphasis on flexibility will promote proper care and development during the rapid growth of bones, tendons, ligaments, and muscles.


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Testing Objectives As the athletes are developing their physical capabilities within this stage, there is a need to measure performance improvements in a controlled manner. With an increased focus on physical testing throughout this stage, the emphasis should generally remain on testing education. This education should emphasize an approach of increased responsibility to prepare and execute the tests properly. The responsibilities of the paddler include their integration of the personal, lifestyle, and mental aspects (motivation, Ideal Performance State – IPS - relaxation, activation, refocusing, and parking) to their approach of testing, as well as training. The importance of this approach will greatly increase the validity of the tests performed now, but more importantly in the stages to come when testing becomes a critical component of enhancing performance. Testing should be used as part of training, which will ensure that the paddler’s focus remains on their training throughout this critical stage of development. A common pitfall during this stage is for coaches, paddlers, and parents to rush the focus of testing and competition. The athletes’ developmental level needs to be evaluated on an individual basis to ensure the tests are appropriate. Introducing a test too early could put a paddler at risk for injury, burn out or decrease in self esteem.

a) Dryland

Continue to measure standing and sitting height for the tracking of PHV. Optimally this should now be recorded every 2 to 3 months, as well as on the paddler’s birthday.

PVH measurements should be increased to every month when acceleration in height is noticed. Weight should be taken on a monthly basis

Agility Challenge - this test should be a tool used for developing motor coordination and speed. At this stage the paddlers are now becoming comfortable with the test, which should allow them to increase their knowledge of testing/ preparation. Other forms of agility testing on the land can be introduced for variety and fun.

Critical speed in 40 yd / 800m / 1200m and 4km runs

Bosu Ball balance test - this continues to be more of a training exercise than classic testing method. Emphasis should be on water testing for balance. NOTE: MB is tossed to athlete in 4 positions shown – lower right / upper right, lower left and upper left.

Seated Medicine Ball Toss with back to the wall Chin ups


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b) Water

With an increase in physical trainability comes the increase in specificity on the water – canoe or kayak. Emphasis still remains on the education of testing, which includes the introduction of more specific tests. From this stage on, testing protocols should include the following:

Time controls over 100m / 200m / 500m / 1000m & 2000m (w turn).

Introduce splits.

Video sessions to monitor technique with use of USA Canoe Kayak Tech Chek.

Relay events 100m & 200m with 3 to 4 legs.

General Psychological Objectives During this stage there is a progression to specific mental training skills. Along with the development of skills, coaches and athletes need to be aware of the motor learning issues that accompany the growth spurt. Mental profiling can begin in this stage, as well as development of appropriate attitudes towards competition. The paddler should focus on being the best they can be and start to understand and believe in the process/performance model.

a) Mental Training Skills

Visualization exercises – the paddler should be able to imagine him/her self paddling and visualize technical corrections – video analysis and the application of USA Canoe Kayak Technical Templates and Tech Chek.

Understanding of Ideal Performance State (IPS) - relaxation, activation, refocusing, and parking.

Continue to set process/performance goals, which should be written down with an increase in detail.

b) Mental Capacities

Goal setting both short and medium term

Practice visualizing improved technique and self confidence

Relaxation (deep breathing)

Patience and control

Concentration

Continue positive reinforcement

c) Lifestyle and Personal Objectives

Athletes begin to understand and apply basic rest and recovery strategies.

Athletes integrate nutrition and hydration into their daily training.

Athletes are encouraged to maintain a record of training and performance (diary/log) – coaches should be monitoring.

Student athletes need to practice time management. This develops with the increase of training and competition, along with the holistic approach to school, family etc. A balanced lifestyle is very important to monitor by both coaches and parents – “academics and athletics do mix, it’s just a question of motivation.”

Coach introduces a published planning and periodization program – part of USA Canoe Kayak HP1. This will assist in the paddler’s responsibility for training expectations, recovery, and time management.

Develop sport cultural and lifestyle habits, which include nutrition, hydration, recovery and regeneration and tapering and peaking. This should include both paddler and parental education through early, mid and late season team meetings.

Late in this stage, paddlers are tracked as part USA Canoe Kayak National Sprint Development Program’s Talent Identification & Monitoring (TIM). National tests both on the water and land are administered at the clubs and the results are then forwarded to the National Sprint Development Director to coordinate a National perspective.

Athletes begin to have an understanding of interpersonal skills and learning to work in a team environment.

Athletes learn the importance of positive communication.

Athletes have an awareness of PHV and accompanying windows of trainability.


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Fall Annual Kayak Camp 2012 – OKC Alyson Morse – Gig Harbor – Frostbite Camp 2012

Sprint Canoe Kayak – Specific Outcomes

The paddlers refine their specific canoe/kayak skills in both singles and team boats through a variety of competitive settings. Paddlers’ decision making skills are developed through training at the club and camp settings.


Coaching

Single periodization is recommended for this stage of development.

Paddlers maturing early increase their dryland training to take advantage of windows of trainability – endurance (post onset of PHV), Speed 2 (girls 11-13 & boys 13-16) and strength (girls immediately after PHV & boys 12 to18 months after PHV).

Coaches are to be trained and certified in HP1 minimum - training &/or certified in HP2

Coaches attend National Sprint Development Program training camps.

Coaches attend the Coaching and Leadership Annual Conference in OKC

Skills

Coaches train these skills/tactics in a competitive environment - practice and competition.

The priority should be given to providing this in a practice environment, so that the USA Canoe Kayak ADP principles of Learn to Train & Compete will be accomplished. Competition skills incorporated into practice and competition include: Wash riding, long distance turns, start procedures, shooting the boat, pacing plus team boat skills.

Athletes are introduced to the use of video analysis with Dartfish, Slo Pro, etc.

Dryland training is well structured and includes the use of paddling ergs, Swiss balls, Bosu balls, Dyna discs and weight s.

Equipment

At this stage paddlers should own their paddle and be responsible for basic maintenance of their equipment.

A progression from coach to athlete should start with regard to equipment responsibility. Individual boat set up should be introduced with the coach’s supervision.

The addition of a heart rate monitor, GPS and running shoes and running clothing should be a priority during this stage. This will greatly assist in increased training, monitoring, measuring and injury prevention during the windows of trainability.

Athletes should consider purchasing their own boat for singles.

Correct decisions should be made with regard to appropriate clothing for both training and racing. Performance and environmental factors should be considered when making these decisions – remember “there is no such thing as bad weather, just bad gear.”

Testing

Standing and sitting height measurements should be taken 3 to 4 times per year for PHV.

40 yd run, 1200m, 800m and 4km timed runs taken in conjunction with identified testing within the YTP.

On water time controls over 100m / 200m / 500m / 1000m & 2000m w turn - part of YTP.

Strength, strength endurance, core strength and Bosu balance test are administered.


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Competitions

Paddler’s focus on the performance model – coach must have a strong grasp of that concept. Key years to develop technical elements and mental capacities.

Paddlers learn coping strategies for the physical and mental challenges of competition.

The recommended number of competitions per year is 6 to 8.

USA Canoe Kayak offers Bantam (U14) and Juvenile (U16) classes the opportunity to race at the National Championships.

The ICF Junior World Championships and Olympic Hopes Regatta – minimum age is 15.

Competition strategies include technique and fun through utilizing different race plans.

Recommended training to competition ratio is 65% training: 35% competition.

Training

Average sessions should be 60-90 minutes in duration and 5 sessions per week early in this stage. Training becomes a year round activity - recommend 5 sessions on the water and 2 dryland sessions at the beginning of this stage “in season”. This is increased to 6 on water and 2 dryland sessions in the middle of the stage. At the end of this stage the paddler should have progressed to 9 on water and 2 dryland. Recommend paddlers follow a seasonal schedule – in season and off season, regardless of Club location. Early maturing athletes can increase their dryland training to take advantage of windows of trainability.

Stage 3 has many different windows of trainability for males and females - most athletes begin and some may complete PHV during Stage 3 - Learn to Train & Compete..

The first training window will likely be the Speed 2 window for both males (13-16 years) and females (11-13 years). This speed window should focus on the development of the anaerobic alactic power through the use of 0-20 second intervals with lots of rest.

The onset of PHV will signal the start of the aerobic capacity window. Athletes at this age must include dryland aerobic training to supplement on-water aerobic training in order to avoid overuse injuries.

The onset of menarche for females will signal the start of strength training window, however since males normally reach their growth spurt after females, some males may not reach this window during this stage as the onset of the strength window for males is 12-18 months after PHV.

During the off season, athletes at the start of this stage participate in other complimentary sporting activities (swimming, cross-country skiing, cross-country running, gymnastics, water polo, surf ski, outrigger, dragonboat, soccer), but at the same time Clubs should offer 1 - 4 session per week of canoe/kayak specific training so they do not lose touch with their athletes.

At the end of this stage athletes move to sport specific training and Clubs should offer 4-6 training sessions per week during the off-season.

Ancillary capacities Individualized pre race warm up and equipment routines, recovery techniques and

nutrition strategies should be implemented.

Safety Spring training and late fall training requires attention to cold weather / water depending

on the club location.

Mental See general psychological objectives above.

Paddlers towards the middle and latter years of this stage see themselves as a paddler – they answer the question – What is your sport? “I’m a paddler!”

“Kalei” K1 K2 Cedric Bond/Ryan Stock

2010 Bochum


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STAGE 4 – TRAINING TO COMPETE

Further building the Engine & Specificity of Canoe or Kayak Skills Age: Males 16 - 21+/- and Females 15 – 22+/-

WK4 – 2009 JWC – K. Lee / G. Anderson / C. Ash / M. Smith MC2 – JWC ’09 – Ian Ross / Ben Hefner

General Physical Objectives The aim is to continue the physical development of “Building the Engine” and on competition development. Although the importance of competition is implemented, the physical development remains a focus as well. Note: all objectives of the “Learning to Train & Compete” stage must be achieved before the objectives of “Training to Compete” begin. Attention to the following should be considered:

Strength, aerobic, speed, and skill development continue to be measured at Club and National levels. This will identify the paddler’s strengths and weakness, which will allow for the appropriate individual plan.

Coach Identifies individual needs for program development while keeping in mind the relation to windows of trainability and individual maturation.

Fitness and recovery programs should be tailored to the individual paddler. Continue to develop speed through anaerobic lactic energy system training for both men and women.

Teach and reinforce USA Canoe Kayak Technical Template elements with paddlers under a variety of competitive and individual sessions during training. Continue to monitor PHV for both genders in the early part of this stage.


Endurance Aerobic power training continues to be increased. Emphasis on this will continue to increase as it is a major contributor in performance. Aerobic training is still a focus, especially for base building for each season. During the season aerobic training becomes a mode of recovery, technique consolidation, as well as maintenance of the paddler’s aerobic base.

Strength

Identify the appropriate plan to meet individual paddler’s needs noting that the timing of strength development differs in males and females due to PHV.

Optimal window of trainability for girls is immediately after PHV or at the onset of menarche.

Optimal window of trainability for boys is 12 to 18 months after PHV - this is also referred to the period of Peak Strength Velocity (PSV).


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Develop the fundamentals of lifting technique, with an emphasis on strength exercises using dumbbells. The introduction to heavy weights can be done in this stage, but it is dependent on the paddler maintaining proper technique. Loading parameters include: barbell lifting technique with light to moderate loads. Intensity should remain above 6RM (repetition max). Body weight can be used for explosive exercises in conjunction with strength training programs – plyometrics, lunges, eccentric movement patterns (SLOW resistance on chin up bar).

Speed Speed 2 – anaerobic alactic (up to 20 seconds) energy system window of trainability for boys ages 13 -16 ends near the beginning of this stage. Speed 3 - anaerobic lactic (up to 40 seconds) energy system is trainable in the early part of this stage for paddlers having completed the growth spurt.

Skill Development is very sport specific – sprint canoe/kayak – with a focus on strategies and tactics for racing. Technique is always addressed along with basic canoe kayak specific skills – National Technical Templates for both kayak and canoe are understood by both coaches and athletes.

Flexibility Special attention to flexibility for boys and girls during and through PHV should remain in the training regime. This emphasis on flexibility will promote proper care and development during the rapid growth of bones, tendons, ligaments, and muscles. Individual flexibility routines are refined for practice, competition, and recovery.

Testing / Measuring Objectives A continued emphasis is placed on the education of assessment, as well as the increased responsibility to prepare and execute the tests properly. This includes the integration of the personal, lifestyle, and mental aspects - motivation, IPS to perform. There is an increased emphasis on monitoring through the National Sprint Development Program – Fitdex Testing, TIM, National Junior High Performance Squad, National Development and Junior Team camps. The importance of this progression is related to the increase in the volume and intensity of the paddlers’ training. A priority of the coach is to individualize the approach to training programs, as well as identification of the individual strengths and weaknesses of the paddler.

a) Dryland Athletes monitor their morning heart rate (HR) for training and recovery. Priority is given to the purchase of a HR/GPS monitor in this stage. For paddlers that have not reached their PHV, continued measurements of height for the tracking of PHV are needed. For these paddlers this should continue to be recorded every 2 to 3 months, as well as on the paddler’s birthday. Weight should be taken on a monthly basis. Vertical Jump / Medicine ball / Bosu Ball balance test / Critical speed 40 yd sprint / 1200m run / 4km run / Predicted 1RM Bench Pull / 30”, 60” & 90” Bench Pull / Max Chin ups. Functional Movement Screen Test (FMS) – to be done by sports medicine staff at the National Development Program camps in Lake Placid and Chula Vista.

b) On Water With an increase in physical trainability comes the increase in specificity on the water. The athlete has now identified sprint canoe and kayak as his/her sport. Competition now becomes an important measure of the training and commitment of the athlete towards goals established. Testing should be done both as training intervals and time controls, which means athletes should not have the opportunity to fully rest in preparation for testing, as this will take away from the continued focus of training - time controls should also be a significant part of a tapering and peaking cycle. The testing protocols are tied to the Yearly Training Plan (YTP) and include specific distances: 100m, 200m, 500m 1000m, 2000m with turn.


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Psychological Objectives During this stage there is a progression to specific mental training skills. Along with the development of skills and the focus on Training to Compete, coaches and paddlers need to be aware that some paddlers could still experience the motor learning issues that accompany a growth spurt. Continue to recognize individual athlete needs in developing plans. Social interaction and team dynamics should be promoted in this stage of development.

Guilia Anderson & Katie Hill 2009 – Training for JWC Andrew Field/Gavin Ross – Training for 2013 JWC

a) Mental Training Skills

Monitoring, evaluating & adjusting goals (short & long term).

Continue to set both process/performance and outcome goals – using Benchmarks and Time Standards as a guideline – www.usack.org on National Development and Junior Program page.

Use of imagery to see themselves executing technical and tactical moves well.

Introduce individual refocusing skills for practice and competition.

Coach introduces positive self-talk and verbal cues with the paddler.

Coach regularly applies activation exercises in practice.

Continue to develop and introduce individualized approaches to relaxation, activation, and parking – IPS.

Introduce and apply more advanced IPS skills in a competition environment.

Introduce progressive muscle relaxation.

b) Mental Capacities

Goal setting both short and long term.

Focus and self-talk/verbal cues. This will help with distraction control and negative thoughts.

Performance routine and pre-competitive preparation plans.

Anxiety control and relaxation.

Personal responsibility and involvement in critical thinking and decision making.

c) Lifestyle and Personal Objectives

Coach must continue to assist the athlete with personal development.

Coaches must use a “holistic approach” by integrating sprint canoe/kayak, school and life goals.

Economic and independence issues may surface for the family and consequently the athlete. These issues will arise with the balance and choice of school, relocation, and canoe/kayak demands. Money to support and balance all issues becomes a determining factor during this stage and with the progression into the next stages.

“Sport school” options or modified traditional forms of schooling/scheduling of classes can assist in balancing canoe kayak and education – online schooling has become popular for many top U18 athletes.

Optimize canoe/kayak cultural and lifestyle habits, which include nutrition, hydration, recovery and regeneration, as well as tapering and peaking. This should include both paddler and parental education.

http://www.usack.org/


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Athlete takes more responsibility for monitoring rest and recovery strategies (diary/log).

Injury prevention and recovery – utilizing family chiropractor, physio therapist, massage therapy and family MD.

Education in the preparation for different weather and environments (cold, heat & altitude).

Through Talent Identification and Monitoring (TIM), men and women paddlers in consultation with their coach will begin and continue to make some decisions regarding a distance priority -1000m, 500m or 200m – during the mid and end of this stage.

Sprint Canoe Kayak – Specific Outcomes National Training camps and international racing opportunities become available to identified paddlers on the National Development, National Junior and U23 levels. Development continues to be a priority in the physical domain – endurance, speed, strength – as well as developing technical, tactical and mental capabilities through a variety of competitive situations.


Coaching

Coaches working with athletes at this level are to be trained and certified in USA Canoe Kayak High Performance Two – HP2.

Coaches are to be training in USA Canoe Kayak High Performance Three – HP3 coaching education program.

Coaches are attending the Coaching and Leadership Conference held annually in OKC.

Coaches are now applying for International Coaching Experiences (ICE) available through USA Canoe Kayak National Development & Senior Programs.

Coach / athlete relationship gradually may change to a personal coach role as the athlete moves towards the National U23 and Senior Team programming and staff.

Personal coaches are encouraged by the National Team staff to stay involved with their athletes and are given opportunities to attend camps.

Double and multiple periodization yearly training plans (YTP) are being used by coaches in preparing athletes.

Technical

Athlete continues to refine technical aspects through training to maximize racing performance.

Athletes have a complete understanding of the National Technical Templates and analyze video sessions on their own as well as with coaches.

Equipment

Athlete adapts equipment to their personal preferences within the racing guidelines.

Athlete takes responsibility for maintenance of all gear.

Athlete has GPS and heart rate monitor and proper clothing for all training environments

Athlete is comfortable with travel restrictions as they apply to equipment and is able to pack effectively.

Skill / Tactical

Focused on strategies and tactics for racing.

Athlete learns a variety of tactics and strategies in training that are applied during competition – “if you are not measuring, you are not training”

Athlete is developing a “tactical tool box”

Athlete is trained and encouraged to use decision making skills in utilizing appropriate tactics during competition.

Coach and athlete identify tactical shortcomings and are implementing the required adjustments.

Speed

An individual approach to building speed is taken.

Specificity is very important in its development and implementation.

Both anaerobic alactic and lactic energy systems are now trainable – allowing for late maturation differences.

200m specialist is beginning to surface.


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Luke Potts – LCKC Cedric Bond – Gig

Junior Worlds 2009 Coach Alan Anderson.

Makenzie Sousley 2011 Junior World

Championships

Wilbert Lam 2011 Junior World

Championships Brandenburg,

Germany

Alyson Morse – Jr HP Squad OTC CV – Testing - 2013

Michael Shannon Senior Physiologist USOC


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Mental

Monitor, evaluate, and adjust goals.

Continue to set both performance and outcome goals.

Athletes use imagery in refining technical and tactical issues.

During this stage athletes and coaches work on developing all the mental techniques of: focusing goal setting – process/performance and outcome handling stressors relaxing techniques for a competition “energy” activation and control effectively planning for training and for competition post competition reflection

Flexibility

Individual flexibility routines are refined for practice, competition, and recovery.

Remedial programs may be needed on an individual basis for injury prevention.

Functional Movement Screen (FMS) testing will assist in identifying asymmetrical issues about a specific joint and prescribe corrective exercises.

Competition

International and major competitions available to athletes at Stage 4 - National Team Trials, Canada Day Regatta, Lake Placid International, National Championships, Junior World Championships , Olympic Hopes Regatta, Pan Am Championships and National U23 programs.

Coaches are identifying minor and major competitions within their YTP.

The recommended ratio of training to competition is 50 /50 with race simulation in training as part of the racing percentage.

Training

Training is designed by the Club coach and monitored by the National Sprint Development Director or National Senior Team Coach – as requested.

National Team Time Standards establish guidelines for athletes and coaches gearing up for various National Team selection opportunities.

National Development, National Junior and U23 Team training camps are offered at Olympic Training Centers and identified Level 3 Recognized Clubs to identified athletes based on approved and posted Selection Criteria.

Average sessions should be 90 - 120 minutes in duration. Training is a year round activity with 9 to 12 training sessions per week.

Emphasis in practice should be on providing a competitive environment in training.

Testing

National Fitdex testing (2X per year) and on water time controls over various distances within the YTP are administered by Club coaches and the results are forwarded to the National Sprint Development Director.

Athletes are thereby assessed from a National perspective for Talent ID and monitoring purposes (TIM)

Testing items may include: Vertical Jump / Medicine ball / Bosu Ball balance test. Critical speed 40 yd run / 1200m run / 4km run. Predicted 1RM Bench Pull / 30”, 60” & 90” Bench Pull / Max Chin ups. Functional Movement Screen Test – to be done by sports medicine staff. On the water testing protocols include the specific distances of: 100m, 200m, 500m

1000m, 2000m (with turn) and are tied to the Yearly Training Plan.

Later in this stage, more specialized testing is carried out on athletes by Integrated Science Team (IST) - aerobic and anaerobic power and capacity tests.

Athletes should be receiving annual physicals and regular blood analysis as part of the monitoring process.

Assessments are used to make individualized training recommendations for each athlete to help improve performance.


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Nutrition

National Training camp settings provide seminars for coaches and athletes on nutrition – see National Sprint Development Director for electronic versions.

Athletes should be working with a nutritionist to identify any deficiencies and make the required adjustments.

Safety Coaches and athletes are aware of and follow the seasonal and local regulations in their

training.

Ancillary Capacities Athletes have identified their areas requiring improvement and are making the required

adjustments.

Team USA – 2009 Moscow – Junior World Championships

[Absent due to illness – Ryan Stock]

Team USA – 2011 Brandenburg – Junior World Championships [Absent due to illness – Bryse Paffile]


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STAGE 5a – COMPETING TO EXCEL

Maximizing the Engine & Sprint Canoe Kayak Specific Skills & Fitness Age: Males 21-23+/- and Females 22-23+/- STAGE 5b – COMPETING TO MEDAL

Further Maximizing the Engine, Sprint Canoe Kayak Specific Skills & Fitness Age: Males 23 + and Females 23 +

Carrie Johnson 2008 Carrie racing at Duisburg 2007

Physical Objectives The focus of Stage 5a & 5b is on performance - “Maximizing the Engine” and refining of technical, tactical and mental elements. All of the paddlers physical, technical, tactical (including decision making skills), mental, and personal and lifestyle capacities are fully established but are continually being refined for incremental gains. The focus of training will shift as the athlete progresses in their competitive performance from Stage 5a “Competing to Excel” to Stage 5b “Competing to Medal”.

Maintenance and improvement of physical capacities. Continue development of physical capacities and core strength. Physical preparation tailored to peak for major competitions.

Training and Performance Strength

Implementation of advanced strength training methods.

Loading parameters include; the execution of advanced lifting techniques (Olympic-style lifting technique). The use of advanced lifting strategies and weighted explosive exercises are implemented with emphasis on eccentric contractions (neuromuscular stretch shortening cycle).


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Speed

An individual approach to building speed is taken. Specificity is very important in its development and implementation.

Skill

Focused on canoe/kayak strategies and tactics for racing.

Specificity should be a focus at all times.

Technique is always a focus along with canoe or kayak skills.

Flexibility

Individual flexibility routines are refined for practice, competition, and recovery.

Remedial programs may be needed on an individual basis for injury prevention.

Testing Objectives Testing continues to be a critical component in monitoring adaptation to training and competition. In the “Competing to Excel” and “Competing to Medal” stages, measuring to identify training factors which can separate a top 9 finish from a podium performance. The types of tests become very specific and sophisticated during these stages. This will ensure a pathway is in place to support the late entries into the sport.

Dryland & Water USA Canoe Kayak National Teams Director and National Team staff arrange for an Integrated Science Team (IST) through USOC Performance Services to be involved as to the types, frequency and support of testing in training and competition.

William Irving, NTD w Pat Dolan /Dr Sperlich/Ryan Dolan Maggie Hogan w Dr Sperlich – OTC CV - 2011 Psychological Objectives

The importance and role that psychology plays on performance is critical for producing performances at these stages. Sports psychologists are deployed to assist in maximizing these skills with the paddlers and coaches.

Mental Training Skills

Regular monitoring, evaluating, and adjusting of goals (short and long term).

Individualize and implement visualization techniques for both training and competition.

Individual refocusing strategies in place for Stage 5a, with a progression to the consistent implementation of strategies for Stage 5b.

Media relations training and distraction management throughout quad preparation – Trials, Worlds and Olympics.


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Refine IPS with the ability to target activation levels during training and competitions in Stage 5a with a progression to control and target IPS activation levels during training and competitions in Stage 5b.

Continue to set both process/performance and outcome goals. Mental Capacities

Well developed and refined individual mental training skills.

Refocusing plans/coping strategies.

Will to win with consistent drive, concentration and focus.

Independent decision making and is capable of teamwork and taking advice.

Advanced anxiety control and relaxation. Lifestyle and Personal Objectives

Increase knowledge of ancillary components.

Maximizing of self monitoring and rest and recovery strategies (diary/log).

Integrated support and network structure – IST and USOC Performance Services staff.

Frequent breaks.

Career and canoe/kayak planning sustained.

Optimize in Stage 5a and maximize in Stage 5b the sprint canoe/kayak cultural and lifestyle habits, which include nutrition, hydration, recovery and regeneration, as well as tapering and peaking.

Individualized management and career planning.

Full integration of canoe/kayak, career, and life goals.

Stage 5b will introduce the paddler to re-setting goals for transition from National Senior Team athlete to life after canoe/kayak.

Canoe Kayak

During Stages 5a and 5b, the paddlers have specialized (distance and events) and are focused on performance. Advancement of all skills is always a priority, but the continued mastery of acquired skills and attributes need to be revised from time to time to keep all components refined and at their maximal capacity and in line with trends in ICF Sprint Canoe. In Stage 5a “Compete to Excel” the athlete is still developing to the point of reaching the ‘A’ Final on a consistent basis. Once this goal is achieved the athlete now enters Stage 5b “Compete to Medal” and is targeting podium finishes on a consistent basis at the international level.

Tim Hornsby – USA Olympian 2013 – MK1 200m


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Coaching

Athlete is working with National Team coaching staff and may have a personal coach.

National Team Coach are certified at HP3 or equivalent level.

National Team Coach works with National Development Director in facilitating/instructing coaching seminars at the High Performance2&3 levels within USA Canoe Kayak.

HP2/3 and NT coaches are participating in PD workshops offered by USOC.

NT coaches consult with the athlete to establish technical, tactical, physiological and psychological expectations/goals for their respective athletes.

Technical

Stroke force application analysis is conducted.

Refine technique with coach or self through use of video and software – Dartfish / Coaches Eye App.

Skills/Tactical

Identify competition strategies to ensure the greatest potential for podium performances including refinements to race plans and performance management. Stressed in a competitive environment in both training and competition including the maximizing of: pacing / decision making skills / use of video analysis (coach & athlete self analysis) / modeling in training and competition / event specific technical and tactical preparation / specific technical and tactical skills under competition conditions / pre race activation.

Training

Athletes have a full time commitment to year round training.

Frequency of training sessions daily and per week varies according to YTP.

The goals of these stages are to maximize fitness preparation while doing so in a competitive environment. Performance becomes the primary factor with the focus from Stage 5a “Compete to Excel” to Stage 5b “Competing to Medal”.

Athletes are involved in residency and/or NT training camps domestically or abroad scheduled year round.

Fall training and “at home” training periods are either designed by the personal coach in consultation with the National Team coach or by NT coach.

Athletes are supported by NGB in their efforts to seek “training group” environments with athletes from other countries on an individual athlete basis.

Average sessions should be 90 to 120 minutes in duration.

Recommended training to competition ratio is 35% training: 65% competition. Emphasis in practice should be on providing a competitive environment in training. The 65% recommended ratio accounts for practice races and race simulation in training.

Competition

The competition schedule for Stage 5a “Compete to Excel” and Stage 5b “Compete to Medal” athletes is constructed with the goal of achieving optimal performance at World Championships, Pan Am Games and Olympic Games.

An appropriate number of selection Trials / World Cups are included as a lead-up to the major competition of each year.

All aspects of training and competition are individualized.

Double periodization is utilized with multiple peaks for identified competitions.

Focus is on Stage 5a or Stage 5b specific performance objectives.

Competition preparation includes an individualized warm-up and cool-down. Advanced recovery techniques, equipment routines and nutrition strategies are implemented.

Senior NT athletes compete at the National Championships with their home clubs.

Mental

Support staff monitors NT athletes at established points of the YTP – sport psychology.

Attention to detail in the training and the performance environment by the athlete, coach and team in managing distractions.

Mental domain is a “KEY” area for the Stage 5a “Compete to Excel” and Stage 5b “Compete to Medal”

Equipment Athlete and coaches are competent in all aspects of equipment preparation and

maintenance, but the main responsibility rests with the athlete.

Back-up equipment ready and tested to use at any time.

Safety The inherent concerns of international competition.


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MEET SOME of the USA CANOE KAYAK CLUB COACHES

Coach Anderson – Gig Harbor Coach Saleh – SCKC now OKC Coach Barlow – San Diego

Coach Queitzsch – SCKC Coach Ulmer – Gig Harbor Coach Sousley – Gig Harbor

Coach Ciur – LCKC Coach Henderson – Cascade Coach Bransfield - SCKC


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STAGE 6 – ACTIVE for LIFE – MASTERS

The goal of this stage is to keep participants involved in any form of paddle sport for life – sprint, dragon boat, surf ski, outrigger, marathon, downriver, slalom, stand up paddling, sea kayaks and any other crafts for recreation and or camping. The key is fitness for life as a lifestyle utilizing our rivers, lakes and oceans. Participants enter the Active for Life stage at any age. Some people enter this stage from the paddle sport competitive scene, while others may never have been competitive paddlers and just enjoy the recreational and fitness aspects. Entrepreneurial opportunities are pursued by some former athletes and find themselves giving back to paddle sport through their companies. Participants in this stage have the potential to be valuable members of a Club through roles as volunteers, coaches, officials and directors.

Coach Chris Barlow – ’92 Olympian Coach Blane Chong – Fit for Life

PRACTICAL IMPLICATIONS

USA Sprint Canoe Kayak has at its core a “Club based approach”.

Club coaches are now trained with a sport specific approach to coaching education - Coach Level, High Performance One, High Performance Two and High Performance Three - and are engaged more than ever through the Sprint Coaches Association in our sport’s governance decisions. Yet we must do a better job in the preparation of our athletes for international competition. Technical template skills must be taught in a more uniform manner so that our athletes coming up through the system are using a common paddling technique. The frequency of training opportunities at the Club level for athletes wishing to compete on the international scene has had a positive change but is not uniform across the country. Through the USA Canoe Kayak ADP, the critical windows of development must be recognized by all of our coaches, athletes, officials and directors to ensure our growing yet still limited number of members have the opportunity to be the best they can be! As our membership recruiting drives bring in new members, Clubs will need to provide appropriately sized boats and equipment for athletes as they move through the Skill Development stages. These young athletes will require smaller boats and paddles of the appropriate length and blade size to have a positive paddling experience. Establishing a new Under 12 category will go a long way to providing young athletes the appropriate competition experience.


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IMPLEMENTATION Shared Vision USA Canoe Kayak is excited to share this ADP vision of the National Sprint Development Program. Implementation of USA Canoe Kayak’s ADP has already begun – creation of a four tiered Coaching Education program; formation of a Sprint Coaches Association (SCA) and the ongoing process of revamping our National Championships. With a collective approach and philosophy to ADP goals and principles, USA Canoe Kayak assists Clubs in providing paddlers with the optimal environment for their development and enjoyment of our sport. Coaches from Clubs across the country have been instrumental in the initial review of this program and continue to have input. The official launch of the USA Canoe Kayak ADP occurred in Oklahoma City, February, 2010. The second review occurred at the Coaching and Leadership Conference – OKC – February, 2013.

CONCLUSION This document provides an overview of USA Canoe Kayak’s ADP; defines the principles on which the ADP is based; outlines the framework, key aims and elements of each stage; and highlights some of the practical implications for the USA Sprint Canoe Kayak. It is an opportunity for us to assess what we are doing at the present time with a look at how we might make some improvements for all of our members in the future. This is an evolving program.

Andrew Field, Alyson Morse – 2013 Junior High Performance Squad + Coach Sousley


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Credits

A special thank you is extended to the following Club coaches: Shaun Caven, Alan Anderson, Jon Sousley, Graham Ulmer, Aasim Saleh, Claudiu Ciur, Kalen Lee, Blane Chong, Dan Henderson, Chris Barlow, Heather Fenske, Marsh Jones, Kathleen McNamee, Chris Queitzsch, Neil Bransfield and Zsolt Szadovszki, for their tireless efforts in developing athletes within USA Sprint Canoe and Kayak.

Dr Stephen Norris, WinSport Canada for your Athlete Development Program presentations, guidance and support at the Coaching and Leadership Conference, OKC 2013

The USOC Performance Services Staff and USOC Olympic Training Centers for continuing to provide support and expertise that is world class and always appreciated.

Greg Barton, Epic Kayaks Inc; Michael Martinov, Braca-Sport USA / Nelo USA; and Joe Galea, Seals for their generosity in supporting the National Sprint Development Program.

Finally to all of the athletes, parents, volunteers, officials, directors and USA Canoe Kayak staff, your efforts in support of sprint canoe/kayak is appreciated.

Thank you to the athletes whose photos are included in this document – they have been included to motivate others who will follow.

Jolin Bevin and Joel Guay thank you for making available many of the photos.

References Balyi, I. Sport System - Building and Long Term Athlete Development in Canada. Balyi, I. Cardinal, C. Higgs, C. Norris, S. and Way, R. Canadian Sport for Life: Long Term Athlete Development Resource Paper, Canadian Sport Centres, 2005 Balyi, I. and Way, R. “Long Term Planning of Athlete Development”. The Training to Train Phase.” B.C. Coach, 1995. Bar-Or, O. “The child and the Adolescent Athlete” Blackwell Science Ltd, Oxford, UK, 1996 Bloom, B. “Developing Talent in Young People”. New York: Ballantines, 1985. Dick, F. W. “Sports Training Principles” 4th Ed. A & C Black, London, 2002. Long Term Athlete Development models used in Canada and Britain. Malina, R.M. and Bouchard, C. “Growth, Maturation, and Physical Activity”. Champaign, Ill.: Human Kinetics, 1991. Robertson, S. and Way, R.: “Long Term Athlete Development” Coaches report Vol. 11 #3 Rushall, B. “The Growth of Physical Characteristics in Male and Female Children”. In Sports Coach, Volume 20 Summer 1998 Sample, B. “Its Gotta Be Fun”! Ottawa, Ontario, 1984 Sanderson, L. “Growth and Development Considerations for the Design of Training Plans for Young Athletes”. Ottawa CAC, SPORTS Volume 10 #2 1989. Stafford, I. “Coaching for Long Term Athlete Development”. The National Coaching Foundation, Leeds, 2005.


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Claire Kim – Silver Medal & Bailey Nurmia - Bronze Medal with Coach Caven

2010 Bochum Regatta, Germany

“Friendships through Paddling”

athlete development program -...

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