INTRODUCTION
Long-Term Athletic Development (LTAD) was originally designed by Dr Istvan Balyi as a model or framework for optimal training, competition and recovery schedules for each stage of athletic development.
It can take athletes anywhere from 8-12 years to achieve elite status and there are critical points in a young persons development where the effects of training can be maximised (trainability windows). Therefore, it is absolutely essential that we have a framework in place that maximises long-term health and performance – one of the most common recommendations is to avoid early specialisation.
THE 7-STAGE MODEL
The are a number of LTAD models developed by sporting governing bodies from various nations. However, the 7-stage model below is one of the best examples:
- Active Start
- FUNdamentals
- Learning to Train
- Training to Train
- Training to Compete
- Training to Win
- Active for Life
STAGE-1: ACTIVE START
Develop the Foundations of Physical Literacy: Having the motivation, knowledge and understanding that establishes purposeful pursuits as an integral part of your lifestyle.
This phase is targeted at the age group of 0-5 years old.
The key points of this phase are:
- Participation in lots of unstructured and some structures active play.
- Daily movement dispersed throughout the day.
- Develop basic balance, locomotor and ball skills.
- Develop agility, balance, coordination and speed (ABCs) using FUN games and play activities.
- Avoid prolonged inactivity.
STAGE-2: FUNDAMENTALS
Basic Movement Literacy
This phase is appropriate for boys aged 6 to 9 and girls aged 5 to 8. The main objective should be the overall development of the athlete’s physical capacities and fundamental movement skills.
The key points of this phase are:
- Participation in as many sports as possible.
- Develop ABCs (agility, balance, coordination, speed).
- Develop KGBs (kinesthetics, gliding, buoyancy, striking with the body).
- Develop RJT (running, jumping, throwing).
- Develop CKs (catching, kicking, striking with an implement).
- Develop power and endurance with FUN games.
- Introduction of simple rules and sporting ethics.
- Strength training with body weight exercises and small weights – sandbags, medicine balls etc.
- Training programs can be based off the school year.
- Avoid prolonged inactivity.
ABCs, KGBs, RJT and CKs are considered fundamental movement skills.
STAGE-3: LEARNING TO TRAIN
Building Technique!
This phase is appropriate for boys aged 9 to 12 and girls aged 8 to 11. The main objective should be to learn all fundamental sports skills.
The key points of this phase are:
- Develop fundamental movement skills – aim to master the basics.
- Learn general sports skills.
- Develop strength with bodyweight exercises, sandbags and medicine balls – other gym equipment can be used if accessible.
- Continue to develop endurance with games and relays.
- Introduction to basic flexibility and mobility exercises.
- Continue to develop ABCs during warm-ups and in specific SAQ (speed, agility and quickness) sessions.
- Further develop understanding of warm-ups, cool downs, stretching, hydration, nutrition, recovery, relaxation and mindset.
- Basic periodization can be incorporated into the school year.
STAGE-4: TRAINING TO TRAIN
Building the Engine!
This phase is appropriate for boys aged 12 to 16 and girls aged 11 to 15. The main objective should be the overall development of the athlete’s physical capacities (focus on aerobic conditioning) and fundamental movement skills.
The key points of this phase are:
- More emphasis on developing sport-specific skills.
- Develop aerobic base – after onset of Peak Height Velocity (PHV).
- Learn correct resistance training techniques.
- Training programs start to be individualised.
- Develop understanding of how and when to stretch – consider growth of bones, muscles, tendons and ligaments.
- Develop understanding of how to optimise nutrition and hydration.
- Develop understanding of mental preparation and
- Develop understanding of how and when to taper and peak.
- Establish pre-competition, competition and post-competition routines.
- The optimal strength training windows for boys begins 12 to 18 months after PHV.
- There are 2 strength training trainability windows for girls: 1. Immediately after PHV 2. With the onset of Menarche (the first menstrual period).
STAGE-5: TRAINING TO COMPETE
Optimising the Engine!
This phase is appropriate for boys aged 16 to 18 and girls aged 15 to 17. The main objective should be to optimise fitness preparation, sport/event specific skills and performance.
The key points of this phase are:
- Training concentrates on strengths and weaknesses and is far more specific – more emphasis placed on competition-specific training.
- Learn to perform sports-specific skills under a variety of competitive conditions during training.
- Training programs are fully individualised along with key areas of nutrition and sports psychology.
- Use well structured periodization strategies – often a double or triple periodization model is used where it is based around 6 months or 4 months macrocycles rather than a 12 month annual plan.
STAGE-6: TRAINING TO WIN
Maximising the Engine!
This phase is appropriate for boys aged 18+ and girls aged 17+. The main objective should be to maximize fitness preparation and sport/event specific skills as well as performance.
The key points of this phase are:
- All of the athlete’s physical, technical, tactical, mental, personal and lifestyle capacities are well established and the focus of training has shifted towards maximising performance.
- Athletes train to peak for major competitions.
- Well planned periodization strategies are put in place – volume and intensity is varied and planned recovery periods are programmed to prevent overtraining.
STAGE-7: ACTIVE FOR LIFE
Lifelong Health and Fitness.
This phase refers to the activities performed after a player has retired from competition permanently. The aim of this phase is to retain players for coaching, sport administration, officiating or recreational participation in the game.
The key points of this phase are:
•Retain skills and apply in a recreational context. •Keep active through recreational participation – sport as a hobby and passion. •Take on other roles within the sport, coaching, administration, mentoring. •Maintain and develop strength, endurance and mobility – train for health and longevity. •Adjust to non-competitive environment. •Take time for rest and relaxation.
- Keep active through recreational participation – sport as a hobby and passion.
- Retain skills in a recreational context.
- Take on other roles within sport – coaching, administration, mentoring.
- Maintain and develop strength, endurance and mobility – train for long-term health and longevity.
- Adjust to non-competitive environment.
- Take time for rest and relaxation.
A WORD FROM THE AUTHOR
Thanks for reading my article, I hope you found the information useful.
I cover Long-Term Athletic Development (LTAD) and Peak Height Velocity (PHV) in detail in our Programming & Periodization course.
If you are interested in Strength and Conditioning, and are keen to get your hands on heaps of FREE content, sign up to our newsletter below.
Coach Curtis
