Making Your Sports Program Effective
The former terminology of "Warm-up" and "Cool-down" has been renamed to "Pre-training" and "Post-training" phases. So, what is different?
Both phases include an emphasis on developing and/or improving the following:
Pre-training Phase:
General Movement Competencies – Physical attributes – general athleticism
Sport-specific Movement Competencies – Emphasis on those physical components that are essential to the specific sport
Training Session-specific Movement competencies – Physical components needed for the respective technical skills taught or trained in the imminent Training Session. In essence, coaches create a link from the General to the Sport-specific to the Training Session for an ‘Inner Flow’ for better skill learning and technical training to enhance sports performance.
We know that practice or training sessions are time-limited to learning, technical refinement, or whatever needs to be accomplished. Still, the ‘internal flow’ is essential for speeding up the practice tempo, generating extra time for the development of technical and tactical skills, according to experts.
The Pre-training phase must be age-appropriate and up-to-date.
Coaches must be mindful that older and more experienced athletes can follow exercise directions more efficiently and perform independently, whereas younger ones require close supervision, guidance, and constant correction.
Post-training Phase:
The Post-training phase also has a set routine, which includes additional General and Sport-specific movement competencies.
The focus, however, is on the recovery from training and reducing or preventing injuries. Both phases must consist of physical Literacy (ABCs) components and follow the Long-term Athlete Development Model (LTAD).
Additionally, this phase includes enhancement activities such as deep breathing, progressive relaxation, Tai Chi, Yoga, focus and concentration exercises, and mental wellness activities to reduce heart rate, eliminate lactic acid, and promote a healthy recovery.
Program Errors Lead to Weaknesses
Programs can be at risk for failure for various reasons that make programs less effective and subsequently less competent and successful. Here are potential areas of weakness that can be corrected and/or avoided.
Lack of preparation or improper/incorrect preparation
Conflicting or inaccurate information about training principles
Lack of sequential and progressive exercises or challenging activities
Not aligned with Physical Literacy and the LTAD model
*Using risky or contraindicated exercises
These exercises have a higher risk to joint structures and soft tissues.
Other risks include traditional jumping jacks, double-thigh stretch, and the exaggerated backbend, among others.
Lack of adequate time commitment. According to research, 50-60% is usually devoted to competition, 20-40% to tactical, and 10-15% to technical development, with “Zero to Little” percent spent on general athletic and sport-specific development.
Athletes’ Physical Limitations Lead to Weakness
Younger athletes often exhibit certain limitations, as mentioned, and may unveil several other weaknesses, such as:
Weak core strength can lead to overuse of the extremities, muscle imbalance, and increased risk of injury.
Muscle imbalance leads to overuse injuries.
Poor flexibility can lead to inefficient movement and an increased risk of potential injuries.
Improper mechanical technique leads to imbalance and risk of injury.
Deficiencies in kinesthetic and proprioceptive awareness (control) and vestibular abilities lead to a lack of functional strength.
Overuse or overtraining symptoms.
References:
Balyi, I., Way, R., & Higgs, G. (2013). Long-term athlete development: A
guide to developing a philosophy of sport for life. Training frameworks. A consistently successful organization. Champaign, IL: Human Kinetics.
Schloder, M.E. (2025). E.P.P.T. Effective pre- and post-training for age group swimmers. Calgary, Alberta, Canada: www.coachingbest.com