ABC
of sport coaching
for children and youth coaches
01
the principlesof training
start
07
remote training
02
strength training
03
speed training
06
injury prevention
05
psychological coaching
mobility training
04
01
The principles of training
EXTRA
why it pays off to do more than one sport?
1. the principles of training
Train with variety
Strengthen basic skills
Remember to play
Pay attention to the growing body
Material bank
Remember the facts
01
The principles of training
train with variety
Variety preverts injuries from happening, develops different attributes and increases motivation and psychological well-being.
Variety is based on getting enough exercise on a weekly basis.
Enough
Developing and maintaining physical attributes throughout the year.
Year round
Training should be divided evenly between different body parts.
Pay attention to all organ systems
Equal strain shough be applied to upper and lower body, the upper and lower limbs and the right and left side.
Pay attention to all body parts
01
The principles of training
Strengthen basic skills
Basic motor skills
- Consist of balance, locomotor and object control skills
- Are learned mostly before school age and improving them is important
- Should be included in every exercise.
Sports skills
- Require strong basic motor skills
- Learning starts in school age
- Sports analysis tells youwhich attributes and skills are required.
sportsskills 7-15 years old
Strong motor skills are the foundation for developing intoa talented athlete
basic motor skills 2-7 years old
01
The principles of training
pay attention to the growing body
Natural bone growth effects how5-20-year -olds should be coached.
Growth of the musculoskeletal system
Body proportions change as the body grows. The ratio of limbs compared to the rest of the body grows and the body’s centre of gravity becomes lower.
Growth plates
Bones grow at the cartilaginous growth plates, which are prone to physical strain and injuries.
Bones harden
Bones harden within two years after you have stopped growing, especially in the back region.
Strenght
Even though two individuals are the same age, the difference in their physique can be up to 4–5 years in terms of growth.
Speed
Mobility
Differences in development even out with age. This is important to bear in mind, e.g. developmental stage vs. talent.
01
The principles of training
remember to play
Make exercise fun!
Playing can be a way to have fun, improve group cohesion or warm up, but it can also be goal-directed exercise.
Playing motivates children to test their strength, run faster and move until they are running out of breath.
Pick the game according to the goal of the exercise and modify the rules as necessary.
A practical example: Land-Sea-Ship
MLL play bank (in finnish): hundreds of examples of exercise play
Sporttipankki.com (in finnish):a variety of games as videos
01
The principles of training
remember the facts
Specificity
Only the organ systems and tissues that are exercised will develop.
Progressivity
The intensity of exercise must grow progressively in order to see development.
Supercompensation
In order to develop, the body need frequent exercise stimuli and enough time to recover in between them.
Recoverability
Physical performance returns to the baseline if there is a long break in exercise or it is stopped altogether.
Indiviality
The biological stage of development is key, especially with young athletes.
01
The principles of training
EXTRA
more than one sport
Four reasons for doing multiple sports
You will most likely get more versatile physical strain
- Organ systems develop more evenly
- The risk of injury is lower
You develop versatile basic motor skills and sports skills
- There is a positive transfer effect between different sports and from childhood to adulthood
It's easier to maintain motivation with versatile exercise
- The risk of dropping out is lower
- The number of people doing team sports increases, helping to keep the number of reserve players higher
Research shows that the athletes who do multiple sports are more likely to be successful in their main sport as adults
- What makes a master: success in junior sports or in adulthood?
For young people in junior high school, Sports Academy activities are a good way to get versatile exercise.
01
The principles of training
material bank
Exercise videos on YouTube
Suitable for children under 12.
Strengthening basic motor skills
Development of basic motor skills
Links (finnish)
Hundreds of exercise games MLL play bank
Versatile games in videos sporttipankki.com
Child growth and development Terveurheilija -site
What makes a champion: success as a junior or aiming for adult sports? KIHU blogi, Mikko Häyrinen
Children's training and movement Omatoimiset -podcast
Literature
Good exercise for children and young people, Hämäläinen, Danskanen, Hakkarainen, Kalaja ym. VK-kustannus 2015.
02
Strenght training
2. Strength training
The basics of strength training
Typesof strength
Training in practise
over 12
under 12
Material bank
EXTRA
Growth and teenage hormonal changes
02
Strenght training
the basics of strenght training
Why is it necessary to start strength training in childhood?
it enhances strenght output
Versatile strength training develops muscle innervation
it is easier to learn skills
Versatile training improves the coordination of muscles and muscle groups
it reduces the risk of injury
Speed strength training, such as different jumps and weighted ball throws, increases the elasticity of tendons and joints
it gives you more energy during exercise
Strenght endurance training increases the aerobic metabolism of muscles.
What changes in puberty
muscles grow
You gain more muscle mass with basic and maximum strength training as the level of hormones increase
Training intensity can be increased
The anaerobic energy production and lactic acid tolerance of muscles can be increased with strength endurance training.
02
Strenght training
types of strenght
Strength endurance training
Improves muscle endurance and the ability to maintain a certain level of strength during a specific time period.
Maximum strength training
Increases maximum strength primarily by enhancing the nervous system.
Speed strenght training
Enhances the ability of muscles to produce a maximum amount of strength in a short amount of time.
A table of the principles of strength training for children and adolescents
02
Strenght training
under12yo
TRAINING IN PRACTISE
Keep the exercises versatile!
Core exercises
- Animal movement
- Pair exercises
- Static exercises
- Twists and weighted ball throws
Upper limb exercises
- Exercises done leaning forward or backwards
- Climbing and hanging exercises
Lower limb exercises
- Obstacle courses and play
- Leaping exercises
- Animal movement
Always focus on technique and repetitions in children's strength training!
The most efficient pre-puberty combination is exercising 2-3 times per week, doing 2-4 sets and 12-15 repetitions.
02
Strenght training
over12yo
Training in practise
Strenght endurance training
Maximum strenght training
Speed strenght training
More information about safe strength training for young people terveurheilija.fi
Training programs and learning the right technique in application voimanpolku.info
02
Strenght training
EXTRA
Growth and teenage hormonal changes
Increase in hormonal activity
The increase of hormonal activity in teenage is a very efficient time for strength training. It is a waste of growth potential to not use this age-related opportunity to develop. The benefit gained from the increase in hormonal activity carries further than the increased performance in teenage years:
- Exercise in these years benefits muscle growth
- Exercise can increase number of muscle cells and develop muscle memory. This increases the total muscle strength and mass carried into adulthood.
Considering the effects of the growth spurt in strength training
Exercising mobility
Exercising core and hip control
02
Strenght training
material bank
Exercise videos on YouTube
Suitable for children under 12.
Core exercises
Upper limb exercises
Lower limb exercises; animal movements
Lower limb exercises, leaps and jumps
Endurance strenght training
Suitable for children both under and over 12.
Maximum strenght training
Speed streght training
Links
More information about safe strenght training for young people terveurheilija.fi
Training programs and technique learning. Application; voimanpolku.info
03
Speed training
3. SPEED TRAINING
How to train speed
Development of speed
Material bank
Types of speed
Exercising in practise
over 12
under 12
EXTRA
Focusing on the exercise
03
Speed training
development of speed
Speed develops naturally as children growDevelopment can be enhanced with exercises where the intensity increases over time In order to develop, you need to move faster than before Running speed develops steadily in the ages between 5 and 11 Reaction speed develops strongly between the ages of 6 and 10.
The effects of puberty
Girls The widening of the hips affects the biomechanics of movement and requires greater hip and core control and strength. Boys The rapid change in the body’s leverages caused by a powerful growth spurt can cause temporary clumsiness and lower movement frequency.
03
Speed training
how to train speed
Intensity
Exercise must be done on the upper limits of the athlete’s level of speed and requires absolute focus.
Recovering
Recovery must be long enough for the athlete to be able to do the whole exercise at full speed.
Recovery stage
Speed should be trained in the beginning of an exercise session when the body is rested.
Motivation and willpower
It takes high motivation and willpower to be able to give everything you've got.
03
Speed training
types of speed
Speed is generally divided into the following main types
Reaction speed
Time from the stimulus to the start of the corresponding movement.
Explosive speed
The ability to produce a movement as quickly as possible.
movement speed
A movement repeated as quickly as possible. For example, the speed of running reflects an individual’s speed of movement.
The following types could also be mentioned
basic speed
The base speed can be seen as a general ability of the nervous system, the basis of which is established in childhood.
Speed skill
How quickly and skillfully a person can respond to changes in the enviroment with changes in movement.
03
Speed training
under12yo
exercising in practice
Speed in a variety of ways through play
- Speed of movement (slow-fast)
- Force control (light-powerful)
- Reaction (sight, hearing, touch)
- Rhythm (music and use of rhythm)
- All directions of movement
- Changes of direction
- Sport-specific training
Practicing speed
- Sprints, relays and races
The rhythm of speed exercises
Make use of the recovery time between sets by doing mobility exercises!
03
Speed training
over12yo
exercising in practice
Start with exercises where you can focus on good body control and the speed of movement- Body control exercises
- Ladder exercises
- Sprints
- Explosive jumps and repetitive jumps
- Reaction speed excercises
As the training progresses, increase the intensity and move on to more specific and "complex" exercises- Sport-specific sub-performances
- Sprints at full intensity
- Combined exercises of different movements
The rhythm of speed exercises
03
Speed training
EXTRA
FOCUSING ON THE EXERCISE
Maintaining speed and technique requires concentration. Sometimes you lose concentration and need to gather your thoughts.
AREAS OF CONCENTRATION Power of concentration - how well you can block out distractions Flexibility of concentration - how well you can concentrate on a new task Maintaining concentration - how well you can cope to concentrate on the exercise or game, even when exhausted and tired DISCTRACTIONS Failure, negativecomments or feedback:Deep breathing and positive reinforcement, "Okay, I can do this, stay focused!" Self-doubt about your abilities:Positive realistic acceptance: "This is a new challenge, I'll get it right." Training fatigue:Deep breathing and motivation: "Hey, if this didn't tire me out, I wouldn't get better."
Please notethat children do not have the same ability to concentrate on training asyoung people or adults.
03
Speed training
MATErial bank
Movement videos on YouTube
Fit for under and over the age of 12
Speed trough play; reaction, regulation and speed of movement
Reaction speed exercises
Ladder exercises
Fit for over the age of 12
Speed training, jump exercises
Speed trough play; reaction, regulation and speed of movement 2
04
Mobility training
4. Mobility training
Principles
Starting points
Types of mobility
Material bank
Exercising in practice
Over 12
Under 12
EXTRA
Planninga mobility exercisesession
04
Mobility training
Starting points
Good mobility is a prerequisite for an effective performance technique
The risk of injury increases if mobility is not adequate for the demands of the sport
Training should be based on sport analysis
- Observe what kind of positions are required in your sport
- At what speeds you need to reach the different positions?
- Which muscles are tensed and which are stretched?
Consider individual needs
- Do the joints need more mobility or mobility control?
- Ability to practice: stretching technique, movement control, body awareness
Consider the stages of growth
- It's important to consider the athlete’s age
- Respect growing bones
- All forms of mobility training are not suitable for growing bodies
04
Mobility training
Principles
Training should be
Is the goal to do warm-up exercises or increase the range of movement?
goal-oriented
Learn about the different forms and methods of mobility and mobility training
Versatile
- Progresses from general to sport-specific
- Is an important part of warm up and cool down
- Practice should be done daily
- Use homework to motivate independent mobility training
programmed
Greater mobility requires better movement control.
responsible
You can’t stretch in advance!
04
Mobility training
types of mobility
Active-dynamic
Continuous movement and the control of movement and coordination between different parts of the body are essential
Passive-dynamic
Stretching is controlled by an external force, such as a coach or the slow mass of the moving body part
Active-static
The muscle that is being stretched relaxes as the opposing muscle contracts
Passive-static
Stretching is done by an external force, such as gravity, the muscles of other parts of the body or, for example, a coach.
04
Mobility training
under12 yo
exercising in practice
Things to consider at this age!
Mobility through play
- Different animal movements
- Perception of different body parts
- Exercise should be fun
Practicing mobility
- Variety of exercises
- Learning stretching techniques
- Preferably active-dynamic stretches
- Light relaxing passive-static stretches during the final stretches
Mobiility training
04
over12 yo
exercising in practice
Things to consider at this age!
Dynamic mobility training Active-static mobility training
Passive-static mobility training Extra tips for mobility training
Also watch the videos from section "Exercising in practice under the age of 12"
Use the GetSet app for more information about sport-specific mobility training
04
Mobility training
planning a mobility Exercise session
EXTRA
1. Joint rotations
- Slowly and in a controlled manner from the extremities towards the centre of the body
2. Aerobic warm-up
- E.g. 5 min. game of tag or jogging
3. Active-dynamic stretches
- From general to sport-specific movements
- Movements imitating the actual exercise
- Take individual needs into consideration
4. Active-static stretches
- Only if required by the exercise itself
- Short duration max. 15 s.
5. The actual exercise 6. Final cool-down
- Active static (only if required by the sport analysis), isometric and passive -static stretches
- Extended duration.
04
Mobility training
MATERIal bank
Exercising videos on YouTube
Fit for under and over the age of 12
Warm-up
Mobility trough play
Mobility with a ball
Mobility with a stick
Dynamic stretching of the upper limbs
Back mobility exercises
Hip mobility exercises
Dynamic exercises for the lower limbs
Fit for over the age of 12
Functional mobility exercises
Spinal mobility exercises
Links (in finnish)
Voimanpolku, a video bank of mobility exercises
Flexibility training as part of the prevention of sports injuries in adolescents and
children, Kivistö Vilma, Nickels Marianne, Runtti Sanna (2023)
Hänninen, H. "Should stretch", why? TFA 80/20 Podcast.
Van Zandt, D. Flexibility Focus. An evidence-based podcast
05
Psychological coaching
5. PSychological coaching
Psychological skills and how to practice them
Definition
Motivation
Regulation of emotion and alertness
Group phenomena and processes
Promoting well-being and health
Interaction and social relations
Practical tips
Consider in your coaching
Material bank
05
Psychological coaching
definition
What is psychological training and coaching?
Systematic, continuous, an consistent practice and use of mental or psychological skills
- Developing mental performance
- Improving efficiency and performance
- Increasing the pleasure gained from activities
Aiming for a better experience of personal satisfaction and self-esteem
Based on the practice of personal thought patterns and behaviour, and positive and skilful interaction between people
is as important as training physical skills and supports their development!
05
Psychological coaching
definition
Psychological coaching helps
an athlete to learn about themselves
a coach to learn from the athlete
to improve the interaction and cooperation between the athlete and the coach
Psychological basic needs
Personality development
05
Psychological coaching
PSychological skills
Life skills that play a major role in well-being, skills development and success in sport, everyday life and work/studies
Skills, methods and control mechanisms that are learned consciously for the most part
Psychological skills vs. characteristics
Can be practised with different techniques
- Aim is to strengthen mental resources
- Confidence of action and performance whatever the circumstances
When taking action, skills influence
- handling situations and outcomes
What is psychological flexibility?
Psychological skills
- Emotion regulation and emotion management
By practising one skill or using one technique; you are exercising many areas at the same time!
- Consciousness skills & embodiment
05
Psychological coaching
PRACTISING PSYCHOLOGICAL SKILLS
Skills are practiced using different techniques that are interlinked and one technique can practice many different skills at the same time.
Techniques are selected according to the situation and the individual
In order to understand situations, awareness skills are the basis for the use of techniques
Training develops a toolbox to optimise your own activities
Examples of techniques:
- Preparing for performance
- Management of the performance situation
05
Psychological coaching
is
MOTIVAtion
direction of your efforts and activities
strenght and intensity
as a psychological skill, the ability to identify and describe personal motivational factors
Internal vs. external motivation
Building motivation
Situation/surroundings and personality/characteristics of an individual
Different individuals are motivated by different factors
Modifying the environment
The influence of the coach
Changing unwanted motives
05
Psychological coaching
MOTIVAtion
Task orientation or self-orientationRecognize which one is needed, should be fed and used in any situation
Motivational climateHow the environment builds havits for setting targets and giving feedback
Performance motivation vs. competitiveness
Developing performance motivation
What does motivation affect?
- Choice of activity
- Achieving a goal
- Intensity of effort
- Perseverance in the face of failure and adversity
05
Psychological coaching
emotional regulation
The ability to observe, analyse, express, regulate and accept one's emotional states.
A skill that can be learned and practised!
- Observing and influencing mood and stress factors
- The courage to do self-reflection is important!
- Internal and external emotional regulation
Read more mieli.fi
Stress control
- Formation and stages of stress
- How to influence an athlets's stress behaviour
Processing and directing emotions
05
Psychological coaching
REGULATION OF THE STATE OF ALERTNESS
State of alertness = physiological and psychological level of activation, ranging from deep sleep to intense excitement, which can be influenced by the individual
The balance between load and recovery and the identification of these states is crucial
Recovery plays an important role in achieving optimal alertness
Impact of state of alertness on performance
Body awareness - what does it feel like to be over- or under-alert? Awareness and widening of the tolerance window allows you to receive information, learn and structure new things, maintain balance
Increased flexibility and mental resilience
TOLERANCE WINDOW A way to identify the state of your body and mind and observe the impact of your state of alertness on your actions and behaviour.
More about the regulation of the state of alertness in the "Tips for practice" section
05
Psychological coaching
Group phenomena and processes
Characteristics of a group
Group dynamics
Factors that affect a group
- Characteristics of an individual
- Structure of the group (physical and psychological)
- Group phenomena (ways of acting and reacting)
Formation of group
Development of group
The Practical tips section includes:
- setting workable goals for teams
- preventing and strengthening group phenomena
05
Psychological coaching
Promoting health and wellbeing
Injury- The psychology of sports injuries
- Reaction to training and sports injuries
- Psychological skills for recovery
- Prevert injuries and recognize athletes who have a high risk of injury
Overtraining and burnout
- General information and terminology
- The impact of overtraining on the athlete’s performance and mental health
Unhealthy exercise behaviour – eating disorders
05
Psychological coaching
Interaction and social relationships
How you approach, listen and communicate
How to act in different communities and roles
Developing personal skills, social relationships, responsible and ethical behaviour and working effectively
Emotional and interaction skills
Self-awareness
Read moreabout the topic using the links in the material bank!
Self-leadership
Social awareness
Relationships
Responsible decision making
Why are interaction and social relationships important in sports?
- They help create psychologically safe and stimulating learning and physical activity environments
- Functional > include a lot of interaction
- Provide tools for stress management for coaches, trainers and athletes
- In sport and physical activity environments, the practice of emotional and interpersonal skills increases responsibility, goal-awareness and awareness of life skills.
05
Psychological coaching
Things to consider in your coaching
Childhood and adolescence lay the foundations for mental health in adulthood
Ensure a safe environment for growing up, also in sport
Sport strengthens emotional skills, interpersonal skills, psychological skills and self-esteem
Coaches and adults are also often role models
- Pay attention to how you approach and communicate with young people
- What attitudes and practices do you want to pass on?
- What is the example you are setting and what are you doing to communicate it?
Only ask young people to do things you are prepared to commit to
It’s also good to practice your mental skills at any age!
05
Psychological coaching
Practical tips
Examples of different psychological coaching situations
How can I nurture and strengthen the inner motivation of the athlete?
How do I help the athlete to reach the right state of alertness?
How to manage and prevent burnout in sport?
How do I set effective targets for athletes and teams?
How can I support the development of a group or team?
How can I support and communicate, when we can't seem to find a common language?
05
Psychological coaching
material bank
Links (in finnish)
Mieli.fi mental well-being skills in sports coaching: information, material and tools to promote mental well-being for the coaches of young athletes
Mieli.fi Reading list and links – young mind in sport: links to further reading and content on the topic
Mielenterveystalo.fi Information and self-care programmes for young people
Training for instructors and coachesFinnish Olympic Committee Learning Arena
Performance psychology online materialCore performance and health Oy
Emotional and interactional skills for a variety of target groups Gordon's Active Relationships Association
Psychologically safe interaction in coaching, blog, Nelli Hankonen
The most important skills for a coach are emotional and interpersonal skills, blog, Perttu Hautala
Coaching social and emotional skills in youth sports, The Aspen Institute, Jennifer Kahn, Rebecca Bailey, Stephanie Jones
Exercise psychology studies at the Open University
Literature
Suorituskyvyn psykologia Arajärvi & Thesleff, 2020Foundations of sport and exercise psychology Weinberg & Gould, 2019 Toimiva vuorovaikutus Talvio & Klemola, 2017
06
Injury prevention
6. Injury prevention
Stress and rest
Healthy and safe coaching
Injury rehabilitation
Training safety
EXTRA
revised first aid recommendations Peace & Love
Material bank
06
Injury prevention
Healthy and safe coaching
Cut the risk of injury in half with a versatile warm-up thatdevelops movement skills!
Diverse warm-up
- 2–3 times a week
- 15–20 min at a time
- Include muscle conditioning, balance, coordination, agility, jumping and movement control exercises
- Gradually increase the difficulty of the exercises
- Focus on technique and movement control.
Pay attention to the prevention of injuries typical of the sport
You can find a versatile material bank for injury prevention in the GetSet app.
06
Injury prevention
Stress and rest
According to growth and development
It is important to consider biological age and growth stages when applying load. For this reason, the principles of age-appropriate physical training should be mastered.
Versatility
Versatility and diversity in sports hobbies prevent injuries, develops different skills and supports motivation and mental endurance.
Total load
The load of personal life and other sports should be considered on an individual basis when planning training.
Recovery
Adequate sleep, nutrition and rest help the body to recover and thus develop.
06
Injury prevention
Injury rehabilitation
Injuries are divided into two groups based on what caused them.
Acute injuries and stress injuries
It’s always important to address pain and find out what caused it when coaching kids in the growing age.
Address pain
It’s not necessary to stop training altogether. Alternative exercises should be found instead.
Alternative training
A physician will diagnose the causes of injuries and a physiotherapist will provide instructions for rehabilitation.
Consult a professional
The coach is an important motivator for the athlete during rehabilitation.
The important role of the coach
06
Injury prevention
Training safety
TRAINING ENVIRONMENTIt is the coach's responsibility to ensure the safety of the environment and the equipment used. The right level of drills and suitable surfaces are also part of safety.
PROTECTIVE EQUIPMENT The protective equipment required for the sport must be used correctly by the athletes.
COACHES' SKILLSThe club should ensure that coaches have the necessary skills for healthy and safe training.
RULESThe rules of the sport should be thought through and adapted with the safety of children and young people in mind.
06
Injury prevention
EXTRA
peace & love
PEACE: first aid immediately after the injury
Protect – Avoid putting weight on the injured area and limit movement. Elevate – Elevate the injured area higher than the heart. Avoid – Use anti-inflammatories and cold for pain management only with careful consideration. Compress – Mechanical compression reduces swelling and bleeding. Educate – Active rehabilitation speeds healing.
LOVE: further treatment after t he acute phase of the injury
Load – Start as soon as symptoms allow. Optimism – A positive attitude promotes healing. Vascularisation – Support circulation recovery. Exercise stimulates circulation and speeds up healing. Exercise – Begin rehabilitative exercise soon to prevent further injury.
06
Injury prevention
materiaalipankki
Exercise videos in YouTube
Warm-up that activates the neuro-muscular system
Warm-up to develope the neuro-muscular system
Warm-up that develops the neuromuscular system as circuit training or track
Warm-up that develops the neuromuscular system as circuit training
Injury prevention and rehabilitative exercises, lower limbs
Shoulder joint control exercises
Links in finnish
Exercises to prevent sports injuries,
GetSet mobile app
Prevention of sports injuries
Healthy Athlete website
Recommendations for the prevention of sports injuries in children and young people UKK-institute
First aid and treatment of sports injuries UKK-institute
Podcast Sport injuries; vieraana Pinja Hotanen
Kirjallisuutta
Most common traumatic lower extermity injuries and their prevention in young athletes, Bachelor´s Thesis, Rantanen Ossi, Fofonoff Juha, 2019
07
Remote training
7. REMOTE TRAINING
The coaching process
To support planning
Possibilities
Coaching platforms
Things to consider
over 12yo
under 12yo
Material bank
07
Remote training
to support planning
The coaching process
Follow the steps of a good coaching process
Coaching platforms and technology
Use the available coaching platforms or other technology to help with remote coaching
Communication
Use WhatsApp, for example, or various video apps for regular communication
Control the big picture
Physical activity, nutrition and recovery
Coaching models
REMOTE COACHINGCoaching done fully remotely
HYBRID COACHINGA part of the coaching done remotely
07
Remote training
The coaching process
Initial assessment
Collect important information about the team or athlete for coaching purposes. E.g. motivation level, history in the sport, relevant sport-related information.
Goal-setting
One of the most important and most effective ways for a coach to develop a high-quality, successful coaching programme. SMART MODEL
Planning
Planning and programming the training period and individual training sessions.
Coaching
Interaction and communication. Knowing the athlete is important. The coach sets an example.
Monitoring
The coach monitors the daily training and the overall development of the athlete. For example, testing and training diaries.
07
Remote training
possibilities
To the individual
Makes work- and hobby-related trips easier
Enables more efficient time management
Is cheaper financially
To the sports team
Everyone can take part in the exercises
Complements traditional coaching
Increases both autonomy and co-training
Getting a competent coach
07
Remote training
Coaching platforms
A high-quality coaching platform includes and enables
- Planning the big picture and the individual exerciseExercise videos and guidelines
- Monitoring
- Analysing
- InteractionWays to communicate and motivate
Examples
- SykeTribe
- Coachtools
- Sportyplanner
- GetSet (free)
- Truecoach
Features of platforms
07
Remote training
THINGS TO CONSIDER Under the age of 12
GUIDE CHILDREN TO GROUPS
Strengthening social cohesion through remote coaching
A WIDE RANGE OF PHYSICAL ACTIVITY AND PLAY
Remote coaching supports the acquisition of a wide range of sports skills
SIMPLE AND CLEAR INSTRUCTIONS
Making remote training meaningful, safe and developmental at the same time
ENTHUSIASM FOR SPORTS
Remote coaching helps to increase the athlete's sense of competence, as well as their potential autonomy.
07
Remote training
THINGS TO CONSIDER Over the age of 12
CHALLENGE THE ATHLETE
Remote exercises must not be too easy
INCREASES THE SENSE OF AUTONOMY
The athlete feels that he/she can influence matters concerning him/herself
SUPPORT THE DEVELOPMENT
Remote exercises must not be too difficult
GUIDE ADOLESCENTS TO GROUPS
In remote training, the athlete is guided to groups
CONSIDER THE ENVIRONMENT
The support of the coach, friends and family is important. You should consider the circumstances in remote coaching.
07
Remote training
materiaL bank
Links
Blog: Online Coaching. Remote Coaching 101: Best Apps, Platforms & Software
Suorituskykyvalmentaja podcast: Moderni etävalmennus (in finnish)
Laadukasta valmennusta etänä, thesis, Jesse Jokiniemi 2023 (in finnish)
Platforms
GetSet (free)
SykeTribe
Coachtools
Sportyplanner
Truecoach
The nervous system
- Body control, balance, skill, technique, agility, and speed training
- Games and play
Muscles
- Endurance and strength training, elasticity and movement exercises
Bones, tendons, ligaments
- Strength, endurance and movement training
- Games and play
Lungs, blood circulation and metabolism
- Endurance, speed endurance, muscle endurance and strength endurance exercises
- Games and play
ABC of sports coaching
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Transcript
ABC
of sport coaching
for children and youth coaches
01
the principlesof training
start
07
remote training
02
strength training
03
speed training
06
injury prevention
05
psychological coaching
mobility training
04
01
The principles of training
EXTRA
why it pays off to do more than one sport?
1. the principles of training
Train with variety
Strengthen basic skills
Remember to play
Pay attention to the growing body
Material bank
Remember the facts
01
The principles of training
train with variety
Variety preverts injuries from happening, develops different attributes and increases motivation and psychological well-being.
Variety is based on getting enough exercise on a weekly basis.
Enough
Developing and maintaining physical attributes throughout the year.
Year round
Training should be divided evenly between different body parts.
Pay attention to all organ systems
Equal strain shough be applied to upper and lower body, the upper and lower limbs and the right and left side.
Pay attention to all body parts
01
The principles of training
Strengthen basic skills
Basic motor skills
Sports skills
sportsskills 7-15 years old
Strong motor skills are the foundation for developing intoa talented athlete
basic motor skills 2-7 years old
01
The principles of training
pay attention to the growing body
Natural bone growth effects how5-20-year -olds should be coached.
Growth of the musculoskeletal system
Body proportions change as the body grows. The ratio of limbs compared to the rest of the body grows and the body’s centre of gravity becomes lower.
Growth plates
Bones grow at the cartilaginous growth plates, which are prone to physical strain and injuries.
Bones harden
Bones harden within two years after you have stopped growing, especially in the back region.
Strenght
Even though two individuals are the same age, the difference in their physique can be up to 4–5 years in terms of growth.
Speed
Mobility
Differences in development even out with age. This is important to bear in mind, e.g. developmental stage vs. talent.
01
The principles of training
remember to play
Make exercise fun!
Playing can be a way to have fun, improve group cohesion or warm up, but it can also be goal-directed exercise.
Playing motivates children to test their strength, run faster and move until they are running out of breath.
Pick the game according to the goal of the exercise and modify the rules as necessary.
A practical example: Land-Sea-Ship
MLL play bank (in finnish): hundreds of examples of exercise play
Sporttipankki.com (in finnish):a variety of games as videos
01
The principles of training
remember the facts
Specificity
Only the organ systems and tissues that are exercised will develop.
Progressivity
The intensity of exercise must grow progressively in order to see development.
Supercompensation
In order to develop, the body need frequent exercise stimuli and enough time to recover in between them.
Recoverability
Physical performance returns to the baseline if there is a long break in exercise or it is stopped altogether.
Indiviality
The biological stage of development is key, especially with young athletes.
01
The principles of training
EXTRA
more than one sport
Four reasons for doing multiple sports
You will most likely get more versatile physical strain
You develop versatile basic motor skills and sports skills
It's easier to maintain motivation with versatile exercise
Research shows that the athletes who do multiple sports are more likely to be successful in their main sport as adults
For young people in junior high school, Sports Academy activities are a good way to get versatile exercise.
01
The principles of training
material bank
Exercise videos on YouTube
Suitable for children under 12.
Strengthening basic motor skills
Development of basic motor skills
Links (finnish)
Hundreds of exercise games MLL play bank
Versatile games in videos sporttipankki.com
Child growth and development Terveurheilija -site
What makes a champion: success as a junior or aiming for adult sports? KIHU blogi, Mikko Häyrinen
Children's training and movement Omatoimiset -podcast
Literature
Good exercise for children and young people, Hämäläinen, Danskanen, Hakkarainen, Kalaja ym. VK-kustannus 2015.
02
Strenght training
2. Strength training
The basics of strength training
Typesof strength
Training in practise
over 12
under 12
Material bank
EXTRA
Growth and teenage hormonal changes
02
Strenght training
the basics of strenght training
Why is it necessary to start strength training in childhood?
it enhances strenght output
Versatile strength training develops muscle innervation
it is easier to learn skills
Versatile training improves the coordination of muscles and muscle groups
it reduces the risk of injury
Speed strength training, such as different jumps and weighted ball throws, increases the elasticity of tendons and joints
it gives you more energy during exercise
Strenght endurance training increases the aerobic metabolism of muscles.
What changes in puberty
muscles grow
You gain more muscle mass with basic and maximum strength training as the level of hormones increase
Training intensity can be increased
The anaerobic energy production and lactic acid tolerance of muscles can be increased with strength endurance training.
02
Strenght training
types of strenght
Strength endurance training
Improves muscle endurance and the ability to maintain a certain level of strength during a specific time period.
Maximum strength training
Increases maximum strength primarily by enhancing the nervous system.
Speed strenght training
Enhances the ability of muscles to produce a maximum amount of strength in a short amount of time.
A table of the principles of strength training for children and adolescents
02
Strenght training
under12yo
TRAINING IN PRACTISE
Keep the exercises versatile!
Core exercises
Upper limb exercises
Lower limb exercises
Always focus on technique and repetitions in children's strength training!
The most efficient pre-puberty combination is exercising 2-3 times per week, doing 2-4 sets and 12-15 repetitions.
02
Strenght training
over12yo
Training in practise
Strenght endurance training
Maximum strenght training
Speed strenght training
More information about safe strength training for young people terveurheilija.fi
Training programs and learning the right technique in application voimanpolku.info
02
Strenght training
EXTRA
Growth and teenage hormonal changes
Increase in hormonal activity
The increase of hormonal activity in teenage is a very efficient time for strength training. It is a waste of growth potential to not use this age-related opportunity to develop. The benefit gained from the increase in hormonal activity carries further than the increased performance in teenage years:
Considering the effects of the growth spurt in strength training
Exercising mobility
Exercising core and hip control
02
Strenght training
material bank
Exercise videos on YouTube
Suitable for children under 12.
Core exercises
Upper limb exercises
Lower limb exercises; animal movements
Lower limb exercises, leaps and jumps
Endurance strenght training
Suitable for children both under and over 12.
Maximum strenght training
Speed streght training
Links
More information about safe strenght training for young people terveurheilija.fi
Training programs and technique learning. Application; voimanpolku.info
03
Speed training
3. SPEED TRAINING
How to train speed
Development of speed
Material bank
Types of speed
Exercising in practise
over 12
under 12
EXTRA
Focusing on the exercise
03
Speed training
development of speed
Speed develops naturally as children growDevelopment can be enhanced with exercises where the intensity increases over time In order to develop, you need to move faster than before Running speed develops steadily in the ages between 5 and 11 Reaction speed develops strongly between the ages of 6 and 10.
The effects of puberty
Girls The widening of the hips affects the biomechanics of movement and requires greater hip and core control and strength. Boys The rapid change in the body’s leverages caused by a powerful growth spurt can cause temporary clumsiness and lower movement frequency.
03
Speed training
how to train speed
Intensity
Exercise must be done on the upper limits of the athlete’s level of speed and requires absolute focus.
Recovering
Recovery must be long enough for the athlete to be able to do the whole exercise at full speed.
Recovery stage
Speed should be trained in the beginning of an exercise session when the body is rested.
Motivation and willpower
It takes high motivation and willpower to be able to give everything you've got.
03
Speed training
types of speed
Speed is generally divided into the following main types
Reaction speed
Time from the stimulus to the start of the corresponding movement.
Explosive speed
The ability to produce a movement as quickly as possible.
movement speed
A movement repeated as quickly as possible. For example, the speed of running reflects an individual’s speed of movement.
The following types could also be mentioned
basic speed
The base speed can be seen as a general ability of the nervous system, the basis of which is established in childhood.
Speed skill
How quickly and skillfully a person can respond to changes in the enviroment with changes in movement.
03
Speed training
under12yo
exercising in practice
Speed in a variety of ways through play
Practicing speed
The rhythm of speed exercises
Make use of the recovery time between sets by doing mobility exercises!
03
Speed training
over12yo
exercising in practice
Start with exercises where you can focus on good body control and the speed of movement- Body control exercises
- Ladder exercises
- Sprints
- Explosive jumps and repetitive jumps
- Reaction speed excercises
As the training progresses, increase the intensity and move on to more specific and "complex" exercises- Sport-specific sub-performances
- Sprints at full intensity
- Combined exercises of different movements
The rhythm of speed exercises
03
Speed training
EXTRA
FOCUSING ON THE EXERCISE
Maintaining speed and technique requires concentration. Sometimes you lose concentration and need to gather your thoughts.
AREAS OF CONCENTRATION Power of concentration - how well you can block out distractions Flexibility of concentration - how well you can concentrate on a new task Maintaining concentration - how well you can cope to concentrate on the exercise or game, even when exhausted and tired DISCTRACTIONS Failure, negativecomments or feedback:Deep breathing and positive reinforcement, "Okay, I can do this, stay focused!" Self-doubt about your abilities:Positive realistic acceptance: "This is a new challenge, I'll get it right." Training fatigue:Deep breathing and motivation: "Hey, if this didn't tire me out, I wouldn't get better."
Please notethat children do not have the same ability to concentrate on training asyoung people or adults.
03
Speed training
MATErial bank
Movement videos on YouTube
Fit for under and over the age of 12
Speed trough play; reaction, regulation and speed of movement
Reaction speed exercises
Ladder exercises
Fit for over the age of 12
Speed training, jump exercises
Speed trough play; reaction, regulation and speed of movement 2
04
Mobility training
4. Mobility training
Principles
Starting points
Types of mobility
Material bank
Exercising in practice
Over 12
Under 12
EXTRA
Planninga mobility exercisesession
04
Mobility training
Starting points
Good mobility is a prerequisite for an effective performance technique
The risk of injury increases if mobility is not adequate for the demands of the sport
Training should be based on sport analysis
Consider individual needs
Consider the stages of growth
04
Mobility training
Principles
Training should be
Is the goal to do warm-up exercises or increase the range of movement?
goal-oriented
Learn about the different forms and methods of mobility and mobility training
Versatile
programmed
Greater mobility requires better movement control.
responsible
You can’t stretch in advance!
04
Mobility training
types of mobility
Active-dynamic
Continuous movement and the control of movement and coordination between different parts of the body are essential
Passive-dynamic
Stretching is controlled by an external force, such as a coach or the slow mass of the moving body part
Active-static
The muscle that is being stretched relaxes as the opposing muscle contracts
Passive-static
Stretching is done by an external force, such as gravity, the muscles of other parts of the body or, for example, a coach.
04
Mobility training
under12 yo
exercising in practice
Things to consider at this age!
Mobility through play
Practicing mobility
Mobiility training
04
over12 yo
exercising in practice
Things to consider at this age!
Dynamic mobility training Active-static mobility training
Passive-static mobility training Extra tips for mobility training
Also watch the videos from section "Exercising in practice under the age of 12"
Use the GetSet app for more information about sport-specific mobility training
04
Mobility training
planning a mobility Exercise session
EXTRA
1. Joint rotations
- Slowly and in a controlled manner from the extremities towards the centre of the body
2. Aerobic warm-up- E.g. 5 min. game of tag or jogging
3. Active-dynamic stretches- From general to sport-specific movements
- Movements imitating the actual exercise
- Take individual needs into consideration
4. Active-static stretches- Only if required by the exercise itself
- Short duration max. 15 s.
5. The actual exercise 6. Final cool-down04
Mobility training
MATERIal bank
Exercising videos on YouTube
Fit for under and over the age of 12
Warm-up
Mobility trough play
Mobility with a ball
Mobility with a stick
Dynamic stretching of the upper limbs
Back mobility exercises
Hip mobility exercises
Dynamic exercises for the lower limbs
Fit for over the age of 12
Functional mobility exercises
Spinal mobility exercises
Links (in finnish)
Voimanpolku, a video bank of mobility exercises
Flexibility training as part of the prevention of sports injuries in adolescents and children, Kivistö Vilma, Nickels Marianne, Runtti Sanna (2023)
Hänninen, H. "Should stretch", why? TFA 80/20 Podcast.
Van Zandt, D. Flexibility Focus. An evidence-based podcast
05
Psychological coaching
5. PSychological coaching
Psychological skills and how to practice them
Definition
Motivation
Regulation of emotion and alertness
Group phenomena and processes
Promoting well-being and health
Interaction and social relations
Practical tips
Consider in your coaching
Material bank
05
Psychological coaching
definition
What is psychological training and coaching?
Systematic, continuous, an consistent practice and use of mental or psychological skills
Aiming for a better experience of personal satisfaction and self-esteem
Based on the practice of personal thought patterns and behaviour, and positive and skilful interaction between people
is as important as training physical skills and supports their development!
05
Psychological coaching
definition
Psychological coaching helps
an athlete to learn about themselves
a coach to learn from the athlete
to improve the interaction and cooperation between the athlete and the coach
Psychological basic needs
Personality development
05
Psychological coaching
PSychological skills
Life skills that play a major role in well-being, skills development and success in sport, everyday life and work/studies
Skills, methods and control mechanisms that are learned consciously for the most part
Psychological skills vs. characteristics
Can be practised with different techniques
When taking action, skills influence
What is psychological flexibility?
Psychological skills
By practising one skill or using one technique; you are exercising many areas at the same time!
05
Psychological coaching
PRACTISING PSYCHOLOGICAL SKILLS
Skills are practiced using different techniques that are interlinked and one technique can practice many different skills at the same time.
Techniques are selected according to the situation and the individual
In order to understand situations, awareness skills are the basis for the use of techniques
Training develops a toolbox to optimise your own activities
Examples of techniques:
05
Psychological coaching
is
MOTIVAtion
direction of your efforts and activities
strenght and intensity
as a psychological skill, the ability to identify and describe personal motivational factors
Internal vs. external motivation
Building motivation
Situation/surroundings and personality/characteristics of an individual
Different individuals are motivated by different factors
Modifying the environment
The influence of the coach
Changing unwanted motives
05
Psychological coaching
MOTIVAtion
Task orientation or self-orientationRecognize which one is needed, should be fed and used in any situation
Motivational climateHow the environment builds havits for setting targets and giving feedback
Performance motivation vs. competitiveness
Developing performance motivation
What does motivation affect?
05
Psychological coaching
emotional regulation
The ability to observe, analyse, express, regulate and accept one's emotional states.
A skill that can be learned and practised!
Read more mieli.fi
Stress control
Processing and directing emotions
05
Psychological coaching
REGULATION OF THE STATE OF ALERTNESS
State of alertness = physiological and psychological level of activation, ranging from deep sleep to intense excitement, which can be influenced by the individual
The balance between load and recovery and the identification of these states is crucial Recovery plays an important role in achieving optimal alertness
Impact of state of alertness on performance
Body awareness - what does it feel like to be over- or under-alert? Awareness and widening of the tolerance window allows you to receive information, learn and structure new things, maintain balance
Increased flexibility and mental resilience
TOLERANCE WINDOW A way to identify the state of your body and mind and observe the impact of your state of alertness on your actions and behaviour.
More about the regulation of the state of alertness in the "Tips for practice" section
05
Psychological coaching
Group phenomena and processes
Characteristics of a group
Group dynamics
Factors that affect a group
Formation of group
Development of group
The Practical tips section includes:
05
Psychological coaching
Promoting health and wellbeing
Injury- The psychology of sports injuries
Overtraining and burnout
Unhealthy exercise behaviour – eating disorders
05
Psychological coaching
Interaction and social relationships
How you approach, listen and communicate
How to act in different communities and roles
Developing personal skills, social relationships, responsible and ethical behaviour and working effectively
Emotional and interaction skills
Self-awareness
Read moreabout the topic using the links in the material bank!
Self-leadership
Social awareness
Relationships
Responsible decision making
Why are interaction and social relationships important in sports?
05
Psychological coaching
Things to consider in your coaching
Childhood and adolescence lay the foundations for mental health in adulthood Ensure a safe environment for growing up, also in sport
Sport strengthens emotional skills, interpersonal skills, psychological skills and self-esteem
Coaches and adults are also often role models
Only ask young people to do things you are prepared to commit to
It’s also good to practice your mental skills at any age!
05
Psychological coaching
Practical tips
Examples of different psychological coaching situations
How can I nurture and strengthen the inner motivation of the athlete?
How do I help the athlete to reach the right state of alertness?
How to manage and prevent burnout in sport?
How do I set effective targets for athletes and teams?
How can I support the development of a group or team?
How can I support and communicate, when we can't seem to find a common language?
05
Psychological coaching
material bank
Links (in finnish)
Mieli.fi mental well-being skills in sports coaching: information, material and tools to promote mental well-being for the coaches of young athletes
Mieli.fi Reading list and links – young mind in sport: links to further reading and content on the topic
Mielenterveystalo.fi Information and self-care programmes for young people
Training for instructors and coachesFinnish Olympic Committee Learning Arena
Performance psychology online materialCore performance and health Oy
Emotional and interactional skills for a variety of target groups Gordon's Active Relationships Association
Psychologically safe interaction in coaching, blog, Nelli Hankonen
The most important skills for a coach are emotional and interpersonal skills, blog, Perttu Hautala
Coaching social and emotional skills in youth sports, The Aspen Institute, Jennifer Kahn, Rebecca Bailey, Stephanie Jones
Exercise psychology studies at the Open University
Literature
Suorituskyvyn psykologia Arajärvi & Thesleff, 2020Foundations of sport and exercise psychology Weinberg & Gould, 2019 Toimiva vuorovaikutus Talvio & Klemola, 2017
06
Injury prevention
6. Injury prevention
Stress and rest
Healthy and safe coaching
Injury rehabilitation
Training safety
EXTRA
revised first aid recommendations Peace & Love
Material bank
06
Injury prevention
Healthy and safe coaching
Cut the risk of injury in half with a versatile warm-up thatdevelops movement skills!
Diverse warm-up
Pay attention to the prevention of injuries typical of the sport
You can find a versatile material bank for injury prevention in the GetSet app.
06
Injury prevention
Stress and rest
According to growth and development
It is important to consider biological age and growth stages when applying load. For this reason, the principles of age-appropriate physical training should be mastered.
Versatility
Versatility and diversity in sports hobbies prevent injuries, develops different skills and supports motivation and mental endurance.
Total load
The load of personal life and other sports should be considered on an individual basis when planning training.
Recovery
Adequate sleep, nutrition and rest help the body to recover and thus develop.
06
Injury prevention
Injury rehabilitation
Injuries are divided into two groups based on what caused them.
Acute injuries and stress injuries
It’s always important to address pain and find out what caused it when coaching kids in the growing age.
Address pain
It’s not necessary to stop training altogether. Alternative exercises should be found instead.
Alternative training
A physician will diagnose the causes of injuries and a physiotherapist will provide instructions for rehabilitation.
Consult a professional
The coach is an important motivator for the athlete during rehabilitation.
The important role of the coach
06
Injury prevention
Training safety
TRAINING ENVIRONMENTIt is the coach's responsibility to ensure the safety of the environment and the equipment used. The right level of drills and suitable surfaces are also part of safety.
PROTECTIVE EQUIPMENT The protective equipment required for the sport must be used correctly by the athletes.
COACHES' SKILLSThe club should ensure that coaches have the necessary skills for healthy and safe training.
RULESThe rules of the sport should be thought through and adapted with the safety of children and young people in mind.
06
Injury prevention
EXTRA
peace & love
PEACE: first aid immediately after the injury
Protect – Avoid putting weight on the injured area and limit movement. Elevate – Elevate the injured area higher than the heart. Avoid – Use anti-inflammatories and cold for pain management only with careful consideration. Compress – Mechanical compression reduces swelling and bleeding. Educate – Active rehabilitation speeds healing.
LOVE: further treatment after t he acute phase of the injury
Load – Start as soon as symptoms allow. Optimism – A positive attitude promotes healing. Vascularisation – Support circulation recovery. Exercise stimulates circulation and speeds up healing. Exercise – Begin rehabilitative exercise soon to prevent further injury.
06
Injury prevention
materiaalipankki
Exercise videos in YouTube
Warm-up that activates the neuro-muscular system
Warm-up to develope the neuro-muscular system
Warm-up that develops the neuromuscular system as circuit training or track
Warm-up that develops the neuromuscular system as circuit training
Injury prevention and rehabilitative exercises, lower limbs
Shoulder joint control exercises
Links in finnish
Exercises to prevent sports injuries, GetSet mobile app
Prevention of sports injuries Healthy Athlete website
Recommendations for the prevention of sports injuries in children and young people UKK-institute
First aid and treatment of sports injuries UKK-institute
Podcast Sport injuries; vieraana Pinja Hotanen
Kirjallisuutta
Most common traumatic lower extermity injuries and their prevention in young athletes, Bachelor´s Thesis, Rantanen Ossi, Fofonoff Juha, 2019
07
Remote training
7. REMOTE TRAINING
The coaching process
To support planning
Possibilities
Coaching platforms
Things to consider
over 12yo
under 12yo
Material bank
07
Remote training
to support planning
The coaching process
Follow the steps of a good coaching process
Coaching platforms and technology
Use the available coaching platforms or other technology to help with remote coaching
Communication
Use WhatsApp, for example, or various video apps for regular communication
Control the big picture
Physical activity, nutrition and recovery
Coaching models
REMOTE COACHINGCoaching done fully remotely
HYBRID COACHINGA part of the coaching done remotely
07
Remote training
The coaching process
Initial assessment
Collect important information about the team or athlete for coaching purposes. E.g. motivation level, history in the sport, relevant sport-related information.
Goal-setting
One of the most important and most effective ways for a coach to develop a high-quality, successful coaching programme. SMART MODEL
Planning
Planning and programming the training period and individual training sessions.
Coaching
Interaction and communication. Knowing the athlete is important. The coach sets an example.
Monitoring
The coach monitors the daily training and the overall development of the athlete. For example, testing and training diaries.
07
Remote training
possibilities
To the individual
Makes work- and hobby-related trips easier
Enables more efficient time management
Is cheaper financially
To the sports team
Everyone can take part in the exercises
Complements traditional coaching
Increases both autonomy and co-training
Getting a competent coach
07
Remote training
Coaching platforms
A high-quality coaching platform includes and enables
Examples
Features of platforms
07
Remote training
THINGS TO CONSIDER Under the age of 12
GUIDE CHILDREN TO GROUPS
Strengthening social cohesion through remote coaching
A WIDE RANGE OF PHYSICAL ACTIVITY AND PLAY
Remote coaching supports the acquisition of a wide range of sports skills
SIMPLE AND CLEAR INSTRUCTIONS
Making remote training meaningful, safe and developmental at the same time
ENTHUSIASM FOR SPORTS
Remote coaching helps to increase the athlete's sense of competence, as well as their potential autonomy.
07
Remote training
THINGS TO CONSIDER Over the age of 12
CHALLENGE THE ATHLETE
Remote exercises must not be too easy
INCREASES THE SENSE OF AUTONOMY
The athlete feels that he/she can influence matters concerning him/herself
SUPPORT THE DEVELOPMENT
Remote exercises must not be too difficult
GUIDE ADOLESCENTS TO GROUPS
In remote training, the athlete is guided to groups
CONSIDER THE ENVIRONMENT
The support of the coach, friends and family is important. You should consider the circumstances in remote coaching.
07
Remote training
materiaL bank
Links
Blog: Online Coaching. Remote Coaching 101: Best Apps, Platforms & Software
Suorituskykyvalmentaja podcast: Moderni etävalmennus (in finnish)
Laadukasta valmennusta etänä, thesis, Jesse Jokiniemi 2023 (in finnish)
Platforms
GetSet (free)
SykeTribe
Coachtools
Sportyplanner
Truecoach
The nervous system
- Body control, balance, skill, technique, agility, and speed training
- Games and play
Muscles- Endurance and strength training, elasticity and movement exercises
Bones, tendons, ligaments- Strength, endurance and movement training
- Games and play
Lungs, blood circulation and metabolism