Hong Kong Rugby Football Union
Long Term Athlete Development
(LTAD)
(Istvanbalyi, 2004)
The Building Blocks Toward Success
Hong Kong Rugby Football Union
1.Young children have poorly developed spatial perception.
They are poor at judging speeds and distances. This improves with age and training.
2 Until biological maturity children are more vulnerable to injuries around the growth
plate of developing bones and also at the insertion of tendons into bones. Excessive plyometrics
and high-volume and high-intensity work on hard surfaces must be controlled.
This is important in Hong Kong when many of our young rugby players will be involved in
numerous sports and cross-country often involves running on concrete.
3During the growth phase bone grows more quickly than muscle and children become less
flexible this increases injury risk especially around tendon insertions and areas of rapid growth.
4 Again during the growth phase centre of gravity changes and skills often need to be re-learnt.
Dr. D Owens (HKRFU Hon Medical Director)
Hong Kong Rugby Football Union
Training to Win 18+
18y
C. Speed/Strength Window (2) – Power 15/16 – 20y
16y
B. Endurance Window - Endurance
Puberty – Peak Height Velocity (Growth Spurts 12-16/17y)
Girls 11y
14y
Technical Growth Phase
Skills, Tactics, Laws, Positional Experimentation,
Endurance / Cognitive
8y
A. Speed/Coordination Window (1)
Bio-mechanical Hardwiring – Key Foundation Stage
(ABC Agility, Balance & Co-ordination - Neurological Window)
Girls Ditto
6y
0y
Do’s & Don'ts
U6 – U8’s
Do’s & Don’ts U5 – U9
Speed Window 1 – Key Hardwiring Phase
Children learn through medium of ‘PLAY’ (WINDOW)
(Coach – Guiding Philosophy)
Do’s
•Other sports/activities……………….Other Coaches
• Skipping, Hopping, Jumping…….Swerve, Change of Pace (3-5sec)
•Skills - Pick-up/put-down, Static passing
Lateral passing, Running and passing
Go Forward, Pass Back, Support & Continuity
•Games Like – Simon Says, Relays, Ball Tag, Stuck in the Mud, Tag
• Sessions should last 30 - 45 minutes, grids with 6-8 players max in
each grid (HK - 2 Session Approach)
Don'ts
• Technical competency,
• Tactical understanding
• Laws & Rules (other than basic)
• Sustained levels of concentration/energy - Change stimulus constantly
• Position Specific
Hong Kong Rugby Football Union
Training to Win 18+
18y
16y
B. Endurance Window – Endurance Base
Puberty – Peak High Velocity (Growth Spurts)
Girls 11y
Do’s & Don'ts
U14 -U16
14y
8y
A. Speed Window (1) (Neurological Window)
Bio-mechanical Hardwiring – Key Foundation Stage
Speed/Agility, SAQ, Hand-Eye Coordination
Girls Ditto
6y
0y
Do’s & Don'ts
U6 – U8’s
Do’s & Don’ts U 14 -16 - CHALLENGE 1 (Ind/Unit) WINDOW
(Game Sense) – Coach Teacher-Challenges
Do’s – Basics of passing, catching, tackling, kicking, contact skills, etc.
• proficiency - 2 v 1’s, 3 v 2
• Position specific understanding/skills
• Unit understanding (attack and defence)
• Team tactics (attack & defence)
• Individual Responsibilities
• Unorthodox (skill) – Independent thinkers & apply vicarious experiences
• Small sided, game based activities, individual & unit challenges
• Understanding outweighs Application……..work to speed of middle group
• Expand Aerobic Base, Build Core Strength & Flexibility
Don’ts
•Talk, Talk, Talk…..They come to DO not listen
•Drills/Fitness ‘swich-off’ – Subliminal fitness & training
•Differentiate too early (skill/ability)
•Plyometrics - Bounding
Hong Kong Rugby Football Union
Training to Win 18+
18y
C. Speed Window 2 – Power
16y
B. Endurance Window - Endurance
Puberty – Peak High Velocity
Girls 12y
14y
8y
Girls Ditto
6y
0y
Do’s & Don'ts
U16 -U18
Do’s & Don'ts
U14 -U16
Do’s & Don’ts U16’s 18’s – CHALLENGE 2 (Team) WINDOW
Coach – Challenges - Facilitates
Do’s –
• Mastery of some skills
• More complex decision making activities
• Individual & Unit understanding (attack and defence)
• Game Plan, Patterns of Play (attack & defence)
• Select appropriate tactical options
• Concepts of periodised training, recovery & pre-hab
• Understanding outweighs application……..Middle Band
Dont’s
• Remember – still young adults, fun, games and
challenges are important
Power Strength
(9 to 18 months)
Endurance
(9 to 18 months)
Peak Growth
12, 13, 14 years
24-36 months
Hong Kong Rugby Football Union
Training to Win 18+
18y
C. Speed Window 2 – Power
Do’s & Don'ts
U16 -U18
16y
Technical Growth Phase
Do’s & Don'ts
U12 -U14
Skills, Tactics, Laws, Positional Experimentation,
Endurance / Cognitive
Do’s & Don'ts
U9’s – U11’s
14y
8y
6y
0y
Do’s & Don’ts U9 -11 FUN & CHALLENGE (WINDOW)
(Coach-Teaches)
Do’s
• Basic mastery of passing, catching, kicking
• ABC’s (Agility before Contact)
• Ball presentation skills
• Tackling techniques
• Spatial awareness games
• Expand knowledge of the laws
• Games – Keep ball games (rugby netball/basketball,
touch variations, small sided contact games)
• Sessions – Approx 40-45 minutes
Don’ts
• Over coach – tactics/technical
• Bad Habits – Short term fixes, cause long term problems
Do’s & Don’ts U12 -14 – EXPLORE/UNDERSTAND WINDOW
(Coach - Teacher)
Do’s
• Understand U9-11 Window – ABC’s, ball presentation, etc
• Explore through games
• Basic positional understanding (forwads/backs)
• Decision making (create space, preserve space)
• Grasp - 2 v 1, 3 v 2
• Spin pass
• Hand off
• Passing out of contact
• Grasp - Concept of team/unit work
• Sessions – Approx 50 minutes
Dont’s
Over structure (patterns/game plans)
Expect & encourage errors, don’t inhibit
Hong Kong Rugby Football Union
Training to Win 18+
18y
C. Speed Window 3 – Power
16y
B. Endurance Window (2) - Endurance
Puberty – Peak High Velocity
Girls 12y
14y
Technical Growth Phase
Skills, Tactics, Laws, Positional Experimentation,
Endurance / Cognitive
8y
A. Speed Window (1) (Neurological Window)
Bio-mechanical Hardwiring – Key Foundation Stage
Speed/Agility, SAQ, Hand-Eye Coordination
Girls Ditto
6y
4/5Y
0y
Session Duration & Compilation
•U6 – U8 (30-45m)
•U9 – U11 (40-45m)
•U12 – U14 (45-60m)