Support Services Programme - Reaching Your Potential
Generic Movement Programme
Lets Get Moving!
Controlled and precise movement and execution of sport specific skills is critical to success in all sports. The Generic Movement Programme for S1and S2 pupils develops the fundamental skills that are key to an athlete’s development in sport. Through a structured fundamental movement skills programme, the Strength & Conditioning team at the Glasgow School of Sport aim to ensure that each pupil develops a wide array of skills that will enhance sport specific development in later years. The Generic Movement Programme is the foundation of the long-term player development pathway in place at the School of Sport, without which pupils would not be able to realise their true potential in sport.
 |
||
Squat Jumps |
High Knees |
Plyometric Box Jumps |
The Generic Movement Programme encompasses elements of balance, movement, agility, flexibility, strength, power, speed, coordination and endurance. These elements of skill and fitness provide the foundation for success in any sport.
One of the benefits at the School of Sport is that coaches from other sports work alongside the strength and conditioning team drawing on additional expertise.
The pictures below show S1 and S2 pupils taking part in a generic movement session led by Philippa Musikant - High Performance Gymnastics coach with Kevin Watson - High Performance Strength and Conditioning Coach.
Conditioning Programme
Conditioning involves the physical preparation of performers and aims to enhance performance in the specific sport. Conditioning training methods depend on the physiological demands of the sport, the age of the performers, availability of equipment and time of the season. The structure of the conditioning programmes will fit within a more generalised approached to development of performance over a number of years. The following approach is used:
1st and 2nd Year
• ABCs of athleticism – speed, agility, balance and speed
• ABCs of running, jumping and throwing
• Base aerobic development
• Flexibility and core stability basics
• Key time for motor skill development
• Linear, lateral and multidirectional speed
• Emphasis on non-sport specific conditioning
• Conditioning through FUN games
• Body weight strength training
• No specific periodisation but well structured programmes
3rd and 4th Year
• Key aerobic development
• Technical introduction to weight training – strength development occurs when technically competent
• Anaerobic development
• Key flexibility development particularly through the major growth spurt
• Single or double periodisation to meet the competition goals of the performer
• Move towards more sport specific conditioning
• Complex movement, balance and agility skills
5th and 6th Year
• Double or triple periodisation to meet the competition goals of the performer
• Sport specific and position specific conditioning
• Strength development through weight training
• Continued aerobic development
• Complex movement, balance and agility skills in pressure situation
Strength Programme
3rd Year
During third year the main objective of the strength-training programme is to learn a wide range of exercises, know their function and be able to perform each exercise with technical efficiency.
Learning Outcomes
1. To know the purpose and to be able to demonstrate the following exercises:
a. Front Squat
b. Back Squat
c. Overhead Squat
d. Power Snatch
e. Power Clean
f. Front Press
g. Press Behind Neck
h. Push Press
i. Romanian Dead Lifts
2. To understand basic strength training principles
3. To cope with 2 strength training sessions per week
4. To commence on a basic strength training programme.
4th Year
As the pupils progress into fourth year, a sport specific periodised programme will be implemented. In addition to this, each athlete’s individual needs will be considered and the programmes adjusted accordingly.
Learning Outcomes
1. To know and understand the main coaching points of the following exercises:
a. Front Squat
b. Back Squat
c. Overhead Squat
d. Power Snatch
e. Power Clean
f. Front Press
g. Press Behind Neck
h. Push Press
i. Romanian Dead Lifts
2. To begin to understand the concept of periodisation
3. To comfortably complete an annual periodised programme, consisting of 2 complex training sessions per week.
4. To learn to push the boundaries of their comfort zone.
5th and 6th Year
Senior pupils will follow individual periodised complex training plans. This will promote further strength, power and speed development and ultimately enhance performance. Technique will be continually monitored, however it is hoped the athletes will be able to identify technical faults and begin to develop an idea of how to correct them.
Learning Outcomes
1. To be able to analyse and give appropriate coaching points to an individual executing the following exercises:
a. Front Squat
b. Back Squat
c. Overhead Squat
d. Power Snatch
e. Power Clean
f. Front Press
g. Press Behind Neck
h. Push Press
i. Romanian Dead Lifts
2. To understand the concept of periodisation.
3. To be able to write a basic periodised programme.
4. To motivate self and others during sessions.
5. To learn to modify programme depending on physical state.
