LONG-TERM ATHLETE DEVELOPMENT - Skate Canada

5. Windows of Optimal Trainability (5 S’s)
Trainability is the responsiveness (adaptation) to a
training stimulus at different stages of growth and
maturation. All physiological systems are always
trainable, but there are sensitive periods in development
when the body is more responsive to specific training.
Coaches must be aware and make best use of these
sensitive periods of trainability when planning programs.
The generic LTAD model identifies five physiological
factors as a cornerstone for training and performance.
They are referred to as the 5 S’s: speed, strength,
suppleness, stamina, sport skills (Dick, 1985). See Figure
1 (below) for a visual representation. It is important
to note that the trainability of the different systems
for children and youth with a disability is not well
understood. Applying this information to athletes with a
disability is a good example of coaching being an art as
well as a science.
In order to develop skills, suppleness and speed, coaches
can rely on chronological age. To develop stamina and
strength coaches have to take into account the biological
age of the skater.
Stamina (Endurance):
A sensitive period of trainability for stamina occurs
at the onset of Peak Height Velociy. Aerobic capacity
training is recommended before athletes reach PHV and
is determined by developmental age. Aerobic power
should be introduced progressively after growth rate
decelerates.
Females
Speed
Suppleness
C h r o n o l o g i c a l
A g e under D e v e l o p m e n t a l A g e
5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20+
PHV
Males
Suppleness
Speed 1
Skills
Skills
PHV
Speed 2
Stamina
L o n g - Te r m A t h l e t e D e v e l o p m e n t
Strength:
The sensitive period of trainability for strength is
determined by developmental 865 Sheord Road, age Ottawa, and for Ontario females K1J 1H9 is
immediately after PHV or at the onset of menarche,
while for males it is 12 to 18 months after PHV. Speed
strength and endurance strength can be developed
prior to puberty using body weight, lighter weight loads,
medicine balls and exercise/stability balls.
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Strength
1 & 2
Stamina
Speed 2
Rate of Growth
Strength
Rate of Growth
P h y s i c a l , M e n t a l - C o g n i t i v e , E m o t i o n a l D e v e l o p m e n t
9
Speed:
For males, the first period of sensitivity for speed
training occurs between the ages of 7 and 9 years and
the second period occurs between the ages of 13 and 16.
For females, the first period occurs between the ages of
6 and 8 and the second period occurs between the ages
of 11 and 13. The duration of the stimulus is up to five to
six seconds for the first window of trainability and up to
20 seconds for the second window.
Skill:
The period of sensitivity for skill training for males is
between the ages of 9 and 12 while for females it is
between the ages of 8 and 11. This assumes that a
foundation of fundamental movement and motor skills
have been developed prior to these ages, which will help
to increase the trainability of new sport skills.
Suppleness (Flexibility):
The period of sensitivity for suppleness training for both
males and females occurs between the ages of 6 and 10.
Special attention should be paid to flexibility during PHV.
Figure 1. Pacific Sport
Optimal Windows of Trainability
(Balyi and Way, 2005)
PHV = Peak Height Velocity (See
Glossary of Terms Appendix A)