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Training and Conditioning Young Athletes SECOND EDITION Tudor O. Bompa, PhD Sorin O. Sarandan, PhD Library of Congress Cataloging-in-Publication Data Names: Bompa, Tudor O., author. | Sarandan, Sorin O., 1975- author. Title: Training and conditioning young athletes / Tudor O. Bompa, PhD, Sorin O. Sarandan, PhD. Other titles: Conditioning young athletes Description: Second edition. | Champaign, IL : Human Kinetics, [2023] | “This book is a revised edition of Conditioning Young Athletes, published in 2015 by Human Kinetics, Inc.” -- Title page verso. | Includes bibliographical references and index. Identifiers: LCCN 2022028597 (print) | LCCN 2022028598 (ebook) | ISBN 9781718216143 (paperback) | ISBN 9781718216150 (epub) | ISBN 9781718216167 (pdf) Subjects: LCSH: Physical fitness for children. Classification: LCC GV443 .B619 2023 (print) | LCC GV443 (ebook) | DDC 613.7/042--dc23 LC record available at https://lccn.loc.gov/2022028597 LC ebook record available at https://lccn.loc.gov/2022028598 ISBN: 978-1-7182-1614-3 (print) Copyright © 2023 by Tudor Bompa and Sorin Sarandan Copyright © 2015 by Tudor Bompa and Michael Carrera Human Kinetics supports copyright. Copyright fuels scientific and artistic endeavor, encourages authors to create new works, and pro- motes free speech. Thank you for buying an authorized edition of this work and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without written permission from the publisher. You are supporting authors and allowing Human Kinetics to continue to publish works that increase the knowledge, enhance the performance, and improve the lives of people all over the world. To report suspected copyright infringement of content published by Human Kinetics, contact us at [email protected]. To request permission to legally reuse content published by Human Kinetics, please refer to the information at https://US.HumanKinetics.com/ pages/permissions-information. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a com- petent professional person should be sought. This book is a revised edition of Conditioning Young Athletes, published in 2015 by Human Kinetics, Inc. The web addresses cited in this text were current as of June 2022, unless otherwise noted. Senior Acquisitions Editor: Roger W. Earle; Developmental Editor: Amy Stahl; Managing Editor: Shawn Donnelly; Copyeditor: Joanna Hatzopoulos Portman; Proofreader: Erin Cler; Indexer: Rebecca L. McCorkle; Permissions Manager: Hannah Werner; Senior Graphic Designer: Joe Buck; Cover Designer: Keri Evans; Cover Design Specialist: Susan Rothermel Allen; Photograph (cover): Stevica Mrdja / EyeEm / Getty Images; Photographs (interior): part IV by Sorin Sarandan; all others by Human Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: © Human Kinetics, unless otherwise noted; Printer: Versa Press Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to spec- ification. For details, contact the Special Sales Manager at Human Kinetics. 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Training and Conditioning Young Athletes SECOND EDITION Contents Preface vii • Acknowledgments ix Part I Training Considerations 1 Effects of Long-Term Training on Young Athletes . . . . . 3 2 Injuries and Injury Prevention . . . . . . . . . . . . . . . . . . . 7 3 Guidelines for Long-Term Training . . . . . . . . . . . . . . . .15 4 Stages of Long-Term Athletic Development . . . . . . . . .31 Part II Nutrition and Energy System Training 5 Nutrition Considerations . . . . . . . . . . . . . . . . . . . . . . .41 6 Energy System Training for Sport . . . . . . . . . . . . . . . .61 7 Model Training for Team Sports . . . . . . . . . . . . . . . . .81 iv Part III Training Methods 8 Science-Based Strength Training Methodology . . . . . 95 9 Training Methods to Develop Strength and Power . .103 10 Training Methods to Develop Speed . . . . . . . . . . . . .131 11 Training Methods to Develop Agility and Flexibility . 153 12 Training Methods to Develop Specific Endurance . . 163 Part IV Selected Exercises for Strength, Power, Agility, Speed, and Flexibility Glossary 275 • References 279 Index 285 • About the Authors 291 v This Page Intentionally Left Blank Preface Coaches and instructors of young athletes could noticeably improve their training methodology if they borrowed a concept used in home construction: Build from the ground up, from a strong foundation, and work your way up to the roof. The stronger the foundation, the more floors you can build. By analogy, the stronger the players’ physical foundation, the higher their chances of growing up to be top athletes. Unfortunately, this simple concept is rarely applied in youth sport. In their desire to quickly produce successful athletes, some sport enthusiasts are eager to start from the roof down. Others may not understand how to apply the concept unless they are exposed to readily available scientific and methodological information. Without a long-term vision and guidelines, the development of young athletes will not improve as expected. In most current training programs for young athletes, the emphasis is mostly on acquiring technical and tactical skills. Although skills are determinants of achieving athletic goals, young athletes must also be exposed to progressive long-term training programs intended to improve athleticism, the ability to perform the fastest moves and actions with the highest power and agility possible and for the longest time needed in the selected sport. The purpose of this book is to discuss and propose a long-term training methodology for young athletes. It aims to offer parents and coaches specific, long-term progressive training programs that will help young athletes realize their athletic dreams. This book shares the best modern methods and exercises to train athletes from under 12 (U12) to physical and technical maturation (U23). Finally, this book is not just a theoretical forum. On the contrary, the information presented in each part is based on the science and best methodology available. Therefore, it is meant to be applied in each stage of athletic development. Throughout the stages of athletic development—from under 12 (U12) through under 23 (U21-23)—we have proposed specific guidelines to follow with your athletes. Nutrition and methods of assessment of your athletes’ improvements are also discussed, illustrat- ing how we did it, and how to follow them. The largest part of the book is dedicated to what methods to use and how to apply them to develop sport-specific strength, power, maximum speed, agility, flexibility, and specific endurance. The final part of the book provides photos of selected exercises to develop these components in the training and conditioning of young athletes. As you will expose your athletes to the best available training methodology, it is essential to follow proven scientific information because it works and it is good for you! We sincerely wish you a successful application of the information we offer. Tudor Olimpius Bompa, PhD, DHC Sorin Octavian Sarandan, PhD vii This Page Intentionally Left Blank Acknowledgments The 2022 date of publication of this book represents an anniversary for me: the 40th anniversary of my professional collaboration with Human Kinetics. These past 40 years have included many years of work on the publication of several books and the opportunity to meet many professionals from this company—professionals with incredible qualities. This is not flattery but rather a reality. A book cannot be published without the contributions of these publishing professionals. Authors are recognized with their names on the book cover, but the behind-the-scenes contributors are not very visible. This is why it is our privilege to make their names known: ■ Roger W. Earle, acquisitions editor. Roger and I have cooperated together on projects for some 25 years. Roger, sincere thanks for your outstanding leadership and guid- ance. To us, Roger was the captain of the Human Kinetics team because we worked together as a team. ■ Amy Stahl, developmental editor. In my mind, I called Amy “my angel” because she took care of everything regarding the manuscript, correcting all my errors I made while working on this book. Amy, sincere thanks for everything you have done to pull the book through to the finish line. ■ Shawn Donnelly, managing editor. Shawn, this is the second book we have worked on together. Thank you for your continued editorial contributions and diligent work. ■ Sincere thanks for the work and contributions made by Joanna Hatzopoulos Port- man, copyeditor; Hannah Werner, permissions editor; Joe Buck, graphic designer; Keri Evans, cover designer; Susan Rothermel Allen, cover design specialist; Laura Fitch, photo asset manager; Jason Allen, photo production manager; Kelly Hendren, art manager; and Matt Harshbarger, illustrator. Tudor Olimpius Bompa Sorin Octavian Sarandan ix