MTD Junior Runner

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MTD Junior runner

"MTD Juniors is a program that enhances running skills, agility, and speed through fun, guided training for young athletes."

Target Age - 11-14

Tauranga Domain 4:45pm - 5:30pm

The most significant decline in athletic participation occurs between the ages of 12 and 15. During this time, young athletes transition from a stage of enthusiastic competition to facing the challenges of physical growth and development.

As their bodies change—growing bigger and taller—they may experience more frequent injuries, and the combination of these physical and emotional adjustments can become overwhelming, leading many to drop out of sports.

This is why having a coach who can effectively guide young athletes through these critical years is essential. The journey of developing into a competitive athlete during this period is crucial but also fraught with challenges that require careful navigation.

We have 5 key focuses in this group to help with development, injury prevention and avoiding burnout.

MTD Juniors focuses on the following aspects:

1) Proper Technique:

Emphasize the importance of good running form, including posture, foot strike, and arm movement. Correcting bad habits early can reduce the risk of injury and improve efficiency. Our sessions incorporate SAQ drills which refer to Speed, Agility, and Quickness exercises designed to enhance an athlete's overall athletic performance.

Speed: This focuses on the ability to move in a straight line as quickly as possible. Drills targeting speed typically involve sprinting exercises that enhance acceleration, top-end speed, and the ability to maintain speed over a distance.

Agility: This is crucial for runners for several key reasons:

Improved Running Efficiency: Agility helps runners maintain better balance and control, especially when navigating turns, uneven terrain, or obstacles. This efficiency in movement reduces the energy expenditure required to adjust or correct their form, allowing for a smoother and more effective stride.

Injury Prevention: Enhanced agility leads to better body awareness and control, which can help runners avoid awkward movements that might cause injury. Being agile allows runners to quickly adjust their position or stride to prevent falls or missteps, particularly on trails or in crowded race situations.

Enhanced Performance in Races: In competitive running, especially in cross-country or track events, agility can provide a competitive edge. Runners with superior agility can more easily navigate through tight packs of runners, handle sudden changes in pace, and quickly respond to shifts in the race dynamic.

Adaptability to Different Conditions: Agility enables runners to adapt to various surfaces and weather conditions. Whether it's quickly adjusting to slippery ground, muddy trails, or sharp turns, an agile runner can maintain speed and stability, reducing the risk of slipping or losing momentum.

Versatility in Training: Incorporating agility into training helps create a more well-rounded athlete. It enhances overall athleticism, making runners better equipped to handle different types of running events, from sprints to long-distance races, where quick changes in direction or pace might be necessary.

Quickness: Quickness is about the initial burst of speed or how fast an athlete can react and start moving. This involves fast, explosive movements and is essential for reacting quickly to stimuli, such as the start of a race or a sudden change in play. Quickness drills often include reaction-based exercises like sprint starts or footwork drills.

Benefits of SAQ Drills for Young Runners:

Improved Coordination: Helps young athletes develop better body control and coordination.
Injury Prevention: Enhances muscle strength, joint stability, and body mechanics, which can reduce the risk of injuries.
Enhanced Athletic Performance: Boosts overall athleticism, making athletes faster, more agile, and quicker on their feet.
Variety in Training: Keeps training sessions dynamic and engaging, which can help prevent boredom and burnout.

2) Balanced Training:

Whilst the young athlete will want to focus purely on the track and getting faster at his/her chosen discipline – it is important to incorporate a mix of activities like cross-training and strength exercises, especially for the core and lower body. This helps build overall strength and flexibility, reducing injury risks. At our sessions we’ll be doing plenty of core & strength work but we’ll also suggest other exercises to do during the week to compliment his/her running.

3) Gradual Progression:

Avoid rapid increases in training intensity or volume. Gradually build up distance and speed to allow the body time to adapt. This helps prevent overuse injuries and mental burnout.

4) Proper Nutrition and Hydration:

Teach the importance of a balanced diet rich in nutrients to support growth and recovery. Staying hydrated is also crucial, particularly during and after training sessions.

5) Rest and Recovery:

Ensuring adequate rest, including sleep and scheduled rest days. Recovery is essential for physical development and mental well-being, helping to prevent burnout and overtraining.