Our Program
VSSC adheres to the Speed Skating Canada Long Term Athlete Development (LTAD) model. Speed Skating Canada’s LTAD framework is athlete centred and built upon the principals of human growth and development. This model stresses the need for an individualized approach to developing young skaters, which is guided by biological maturation and not chronological age. All young people follow the same pattern of growth from infancy through adolescence although there are significant individual differences in both the timing and magnitude of the changes that take place. This framework is based on the physical, mental, emotional, and cognitive development of children and adolescent skaters.
Stage 1: FUNdamentals
Physical Objectives
The focus of this stage is on critical skill and speed skating literacy. Speed Skating Canada’s programs provide a learn to skate program, which consists of
- Speed, power, and endurance through fun and games.
- Introduction to core stability through fun and games.
- General overall athleticism through programs introducing the:
- ABC’s of athleticism (agility, balance, coordination, speed)
- RJT’s (run, jump, throw)
- KGB’s (kinesthesia, gliding, buoyancy, striking with implements)
- CK’s (catching, kicking with body parts)
The 5 S’s of Training and Performance “Windows of Trainability”
Stamina (Endurance)
- Programs should not concentrate on energy system development specifically, but include aerobic activities through fun and games.
Strength
- Introduction to strength exercises using the skaters own body weight, as well as medicine and Swiss ball exercises. Again, implementation should be done using a game environment.
Speed
- First window of speed development for boys aged 7-9.
- First window of speed development for girls aged 6-8.
- Speed should be done at the end of each warm-up.
- Emphasis should be on doing the speed work prior to fatigue — low volume and high intensity.
Skill
- Optimal window of skill training starts for girls near the end of this stage, between ages 8-11.
- Emphasis on motor development to produce skaters who have a better trainability for long-term sport specific development.
Suppleness
- Optimal window for flexibility for both girls and boys is at the beginning of this stage, ages 6-10.
Stage 2: Learn to Train
Physical Objectives
The focus of this stage is on critical skill and speed skating literacy. Further development of all fundamental movement skills is critical during this stage of development. If missed, a significant window of opportunity is lost which will compromise the ability of the young skater to reach their full potential. Attention to the following should be considered
- Learn to speed skate long and short track.
- Develop endurance through fun and games.
- Flexibility exercises introduced through fun and games.
- Speed through agility, quickness, and change of direction. This should be done as part of warm-ups, dryland, and ice sessions. They should also incorporate lateral, multidirectional, and random movements.
- Continued development of core stability through fun games.
- Introduce generic ankle and knee stability, as well as body alignment.
- Development of physical literacy through fun and games.
- Advanced ABC’s, RJT’s, and KGB’s, CK’s.
- PHV in girls could start as early as 9 years old.
The 5 S’s of Training and Performance “Windows of Trainability”
Stamina (Endurance)
- Programs should increase with an emphasis on aerobic development. This should be done through games, relays, and unstructured play.
Strength
- Foundational athletic skills (ABC’s) are the focus of strength development.
- Circuit training as a progression in strength development is encouraged. High repetitions and/or timed sets are suggested when developing programs.
- Hopping and bounding exercises can be introduced to aid in strength development.
- Continue to develop strength using exercises that incorporate the skaters own body weight.
- Introduction to proper lifting technique should be incorporated into exercises using body weight and the two types of balls.
Speed
- Second window of trainability for girls is near the end of this stage, ages 11-13.
Skill
- It should be noted that this stage is one of the most important periods of motor development for children. This generally happens between the ages of 9 and 12.
- This is a window of accelerated adaptation to motor co-ordination.
- Optimal window of skill training continues for girls, but closes at the end of this stage, ages 8-11.
- Optimal window of skill training for boys occurs in this stage, and continues through the end of this stage, age 9-12.
Suppleness
- Optimal window for flexibility for both girls and boys continues through Stage 2.
- Special attention to flexibility for girls due to the onset of PHV
Stage 3: Train to Train
Physical Objectives
The focus of this stage is on physical development or “building the engine”, and on consolidating sport specific skills. It should be noted that both the aerobic and strength trainability are dependent on the maturation levels of the skater. For this reason, the timing of training emphasis differs depending on whether skaters are early, average, or late matures. Attention to the following should be considered:
- Continue to develop speed through agility, quickness, and change of direction. This should be done as part of warm-ups, dryland, and ice sessions, which incorporate lateral, multi-directional, and random movements.
- Ankle, knee, and core stability based on diagnostics.
- Continue to develop body alignment and teach/challenge motor coordination.
- Participation in complementary sports with similar energy systems and movement patterns should be encouraged (ie inline skating).
- Growth spurt for girls can start as early as age 10.
- PHV for girls occurs at the average age of 12.
- PHV for boys occurs at the average age of 14.
- Growth spurt for boys could start as early as age 12.
- During rapid growth spurts, skaters may go through an uncoordinated and awkward period. Coaches and skaters should be aware and discuss this as it is a common occurrence that could affect adolescent skaters.
- Early maturing boys could have as much as a 4 year physiological advantage over late maturers.
The 5 S’s of Training and Performance “Windows of Trainability”
Stamina (Endurance)
- Aerobic training continues to be trained but should be a priority after the onset of PHV.
- Aerobic power should be introduced progressively after growth rate decelerates.
Strength
- Timing of strength development differs in males and females due to PHV.
- Optimal window of trainability for girls is immediately after PHV or at the onset of menarche.
- Optimal window of trainability for boys is 12 to 18 months after PHV, this is also referred to the period of Peak Strength Velocity (PSV).
- The progressions of fundamentals are focused on the teaching of lifting technique, with an emphasis on foundational athletic skills.
- Introduction to strength training with light implements.
- Exercises include barbell lifting to develop technique. This can be done with a broomstick and light dumbbells.
- Loading parameters should focus on technique, which starts with low reps and low weight, and then progress to higher reps with low weight. The amount of reps and weight are dictated by the ability of the skater to maintain proper technique.
Speed
- Second window of trainability for girls continues into the beginning of this stage, ages 11-13.
- Second window of trainability for boys starts near the beginning of this stage, ages 13-16.
Skill
- Optimal window of skill training for boys (9-12 years old) ends near the beginning of this stage.
Suppleness
- Special attention to flexibility for boys and girls during and through PHV. This emphasis on flexibility will promote proper care and development during the rapid growth of bones, tendons, ligaments, and muscles.
Stage 4.1: Learn to Compete
Physical Objectives
The focus of this stage is on continued physical development “Optimizing the Engine”, and on competitive development. Although the focus of competition is implemented in this stage, the physical development remains an important focus. It should be noted that all objectives of the “Training to Train” stage must be achieved before the objectives of “Learning to Compete” can begin. Attention to the following should be considered:
- Strength, aerobic, speed, and skill development continue with diagnostics. This will identify the skater’s strengths and weakness, which will allow for the appropriate plan to meet individual skater’s needs.
- Identification of individual needs for program development in relation to windows of trainability and individual maturation.
- Fitness and recovery programs should be tailored to the individual skater.
- Continue to develop speed through agility, quickness, and change of direction. This should be done as part of warmups, dryland, and ice sessions. Programming should also include lateral, multi-directional, and random movements.
- Ankle, knee, and core stability based off of diagnostics.
- Continue to develop body alignment and teach/challenge motor coordination.
- Teach skaters, who are now proficient in basic and speed skating specific skills, to perform those skills under a variety of competitive conditions during training.
- PHV in girls could start as late as 15 years old.
The 5 S’s of Training and Performance “Windows of Trainability”
Stamina (Endurance)
- Aerobic power can continue to be increased. Emphasis on this will continue to increase as it is a major contributor in performance.
- Aerobic training is still a focus, especially for base building for each season. During the season aerobic training becomes a mode of recovery, as well as maintenance of the skater’s aerobic base.
Strength
- For the appropriate plan to meet individual skater’s needs.
- Timing of strength development differs in males and females due to PHV.
- Optimal window of trainability for girls is immediately after PHV or at the onset of menarche.
- Optimal window of trainability for boys is 12 to 18 months after PHV, this is also referred to the period Peak Strength Velocity (PSV).
- Progressions of fundamentals are to develop lifting technique, with an emphasis on strength exercises using dumbbells. The introduction to heavy implements can be done in this stage, but it is dependent on the skater maintaining proper technique.
- Loading parameters include; barbell lifting technique with light to moderate loads. Intensity should remain above 6RM (repetition max). Body weight can be used for explosive exercises in conjunction with strength training programs..
Speed
- Second window of trainability for boys ends near the beginning of this stage, ages 13-16..
Skill
- Development is very sport specific and is focused on strategies and tactics for racing.
- Technique is always a focus along with basic sport specific skills.
Suppleness
- Special attention to flexibility for boys and girls during and through PHV. This emphasis on flexibility will promote proper care and development during the rapid growth of bones, tendons, ligaments, and muscles.
- Individual flexibility routines are refined for practice, competition, and recovery.