Individual’s yearly sports training programs

Sports training programs for individual's and squads are usually presented as a yearly plan.

The below example is designed for a squad training environment. For example, kids sports such as swimming, running, triathlon and track & field.

A standard squad training session for the majority of the year would include:

  • a short whole squad discussion re this sessions goals and retrospective evaluation / comments on past events, competitions or training sessions
  • warm up
  • kids fitness
  • skill development
  • practice event / competition specific skills
  • cool down
  • a short debrief re the squad’s session and discussion about the approaching competitions
Don’t forget to be continually supportive, encourage participation, and keep the sports training programs fun and enjoyable

Off Season

20 Weeks

  • children should treat and fully recover from any injuries
  • non competitive athletes should engage in other activities (cross training) to freshen up physically and mentally
  • squad members who are very competitive will spend time improving technique and maintaining a moderate level of fitness
  • athletes and sports coaches should reduce the number of squad training sessions conducted each week

Pre Season

12 Weeks

  • meet with club officials and administrators
  • organize sports team equipment
  • schedule sports team training venue and times for the new season
  • meet and greet new and returning squad members and parents - distribute the team code of conduct – have a team meeting to discuss the sports training programs
  • send home a parent letter outlining your goals and expectations and training fees for the upcoming season
  • be friendly and supportive of all squad members
  • set goals for the squad and individual’s
  • identify the competitions and events that are most important for the season
  • begin structuring the training towards preparations for these major events
  • the training program is concentrating on building kid’s fitness and endurance
  • ensure kids understand and can interpret the rules and regulations of the events and competitions
  • practice and perfect the basic skills required to compete
  • build individual enthusiasm and squad harmony in readiness for the upcoming competitions
  • have squad members attend any pre season competitions or events for practice and experience
  • continue teaching and emphasizing sports etiquette

Competition Season

16 Weeks

  • continue to progress towards the goals and major events identified in the pre season
  • continue developing and increasing kids fitness
  • concentrate on the specific fitness demand of the chosen athletes events
  • prepare kid’s for the feeling and appropriate behaviors associated with winning and losing sports events
  • establish pre and post competition routines
  • place a heavy emphasis on teaching, improving and perfecting sports specific skills required to be successful in the competitions
  • analyze competition performance, noting the kid’s weaknesses
  • practice and improve the weaknesses at training
  • continually help the squad focus on the ‘big picture’
  • monitor athlete fatigue. Cut back on training sessions or intensity to help recovery if required
  • continue to build individual enthusiasm and squad harmony
  • continue to educate and use sports etiquette
  • stay positive (about yourself, your training programs and athletes) regardless of the results in the major events / competitions throughout the season


2 – 4 Weeks

  • allow squad training sessions to increase in intensity, decrease volume and increase recovery to help ‘peak’ the squad members
  • encourage athletes to ‘race’ as much as possible to help ‘peak”
  • highly promote sports nutrition and hydration
  • spend time mentally preparing the athletes for the competition
  • emphasize enjoyment and fun as still being the major reason for your athletes competing and training in your squads

Post Season

4 Weeks

  • collect, clean, repair and return sports equipment
  • schedule a sports squad ‘break up party’
  • being positive; review the season with athletes and parents
  • encourage kid’s continued participation in sports
  • review and evaluate the season and sports training programs. What can you improve for next season?
  • have a well earned REST!

  • Many kid’s sports have competitions that are scheduled all year round. Sports coaches, parents and the kid’s themselves need to be realistic and prioritize what part of the year they wish to concentrate their efforts on.

    Burn out and over use injuries are issues that young athletes should not have to deal with when so young from sports training programs. Sports coaches. parents and kids need to know when enough is enough and a break is required.