Hong Kong Rugby Football Union

1. Hong Kong Rugby Football Union Long Term Athlete Development (LTAD) (Istvanbalyi, 2004) The Building Blocks Toward Success

3. 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)

4. Hong Kong Rugby Football Union Training to Win 18+ 18y 16y 14y 8y 6y 0y C.Speed/Strength Window (2) – Power 15/16 – 20y B. Endurance Window - Endurance Puberty – Peak Height Velocity (Growth Spurts 12-16/17y) Girls 11y Technical Growth Phase Skills, Tactics, Laws, Positional Experimentation, Endurance / Cognitive A. Speed/Coordination Window (1) Bio-mechanical Hardwiring – Key Foundation Stage (ABC Agility, Balance & Co-ordination - Neurological Window) Girls Ditto Do’s & Don'ts U6 – U8’s

5. 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

6. Hong Kong Rugby Football Union Training to Win 18+ 18y 16y 14y 8y 6y 0y B. Endurance Window – Endurance Base Puberty – Peak High Velocity (Growth Spurts) Do’s & Don'ts U14 -U16 Girls 11y A. Speed Window (1) (Neurological Window) Bio-mechanical Hardwiring – Key Foundation Stage Speed/Agility, SAQ, Hand-Eye Coordination Do’s & Don'ts U6 – U8’s Girls Ditto

7. 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

8. Hong Kong Rugby Football Union Training to Win 18+ 18y 16y 14y 8y 6y 0y C.Speed Window 2 – Power Do’s & Don'ts U16 -U18 B. Endurance Window - Endurance Puberty – Peak High Velocity Do’s & Don'ts U14 -U16 Girls 12y Girls Ditto

9. 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

10. 12, 13, 14 years 24-36 months

11. Hong Kong Rugby Football Union Training to Win 18+ 18y 16y 14y 8y 6y 0y C.Speed Window 2 – Power Do’s & Don'ts U16 -U18 Do’s & Don'ts U12 -U14 Technical Growth Phase Skills, Tactics, Laws, Positional Experimentation, Endurance / Cognitive Do’s & Don'ts U9’s – U11’s

12. 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

13. 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

14. Hong Kong Rugby Football Union Training to Win 18+ 18y 16y 14y 8y 6y 0y C.Speed Window 3 – Power B. Endurance Window (2) - Endurance Puberty – Peak High Velocity Girls 12y Technical Growth Phase Skills, Tactics, Laws, Positional Experimentation, Endurance / Cognitive A. Speed Window (1) (Neurological Window) Bio-mechanical Hardwiring – Key Foundation Stage Speed/Agility, SAQ, Hand-Eye Coordination Girls Ditto 4/5Y

15. Session Duration & Compilation • U6 – U8 (30-45m) • U9 – U11 (40-45m) • U12 – U14 (45-60m)