Should not participate in high-intensity competitions and focus on games and diverse training

You should not invest too much practice in a single sport. Basketball, swimming, football and other sports can be fully participated.

Perform various exercises such as running, jumping, pitching, catching, tumbling, balancing, etc.

Focus on developing children's coordination, flexibility, sensitivity and balance

Provide opportunities to compete, but should not focus too much on performance and winning

Conduct skill training in specific sports, such as basketball, such as ball control, defense, and tactics

Focus on developing children's coordination, agility, balance, general strength, and aerobic ability

Continue to emphasize comprehensive development

Target performance and gradually increase the number of competitions and training volume

Carry out corresponding physical and skill training according to the selected special sports. Basketball, for example, conduct speed, strength and anaerobic endurance training.

The training process continuously assesses physical and mental health

Continue to emphasize comprehensive development

basketball

football

badminton

pingpong

swim

Start with the minimum training load, constantly evaluate the child's load adaptation, gradually increase the load, and "act according to your ability"

Even if the children are of the same age, there will be differences between individual children. It is necessary to scientifically assess the physical condition and design the training load.

Dimensions of load assessment include: heart rate, sleep, food intake, training intention, competition intention, and physical fitness test

The training load mentioned in the brain map is based on "universality" and does not take into account the differences between individual children.

training times

Training duration

Rest between sets

Reps per group

training times

Training duration

Rest between sets

training times

Training duration

Rest between sets

Monday, Sunday

Tuesday, Friday

Wednesday Thursday

Saturday

warm up

Comprehensive ability training

Games or skill training 20-30 minutes

tidy

energy regeneration

In the first cycle, an initial training load is set. In the next training cycle, the child's adaptation can be assessed, and the load can be gradually increased by 5%-10%. At the same time, the child's capped load can be assessed in real time.

basic movement skills

simple personal tactics

Coordination (simple)

Flexibility (whole body)

Sensitive (12-13 years old)

Straight line speed (12-13 years old)

Strength Adaptation (12-13 years old)

Average endurance (8-10 years old)

Aerobic endurance (11-13 years old)

Fun competition (10-13 years old)

Skill Automation

Basic team tactics

Coordination (complex)

Flexibility (Special)

sensitive

linear speed

turn around

reaction

strength adaptation

Strength Muscle Endurance (16-17 years old)

Strength Power (16-17 years old)

aerobic endurance

Anaerobic endurance (16-17 years old)

Fun competition (14-15 years old)

District level competition (16-17 years old)

Provincial competition (17 years old)

National/international level competition (17 years old)

Skill Automation-Perfect

Basic team tactics - perfected

Coordination (Complexity)-Perfection

Flexibility (Specialty)-Maintenance

Sensitive-Keep

linear speed

turn around

reaction

strength muscular endurance

strength power

maximum strength

anaerobic endurance

Provincial competition

National/international level competitions