Usa Adp

ATHLETE DEVELOPMENT
PROGRAM
Building a Strong Sustainable Foundation

for Long Term Success
Athlete Development Program
Gig Harbor 2012 National Champions
3x USA Olympian Carrie Johnson

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Table of Contents
Page 3 - Foreword
Page 4 - Introduction
Page 5 - Why do we need ADP?
Page 6&7 - Glossary of terms
Page 8 - USA Canoe Kayak Sprint - ADP
Page 9 - Key Factors Influencing ADP
Page 10 - 13 - Critical Windows Accelerated Adaptation
Page 14 - Stages - Athlete Development Program
Page 15 - 17 - Stage 1 FUNdamentals & Foundations
Page 18 - 21 - Stage 2 - Skill Development
Page 22 - 26 - Stage 3 - Learning to Train & Compete
Page 27 - 33 - Stage 4 - Training to Compete
Page 34 37 - Stage 5a - Competing to Excel
Page 34 37 Stage 5b - Competing to Medal
Page 38 - Active for Life
Page 38 - Practical Implications of ADP
Page 38 - Implementation
Page 38 - Conclusion
Page 39 - Credits
Page 39 - References

Foreword
The ADP is part of a long term vision for USA Canoe Kayaks National Sprint Development Program.
USA Canoe Kayak National Sprint Development Programs ADP promotes at its core the concept of training, competing
and recovery based on the developmental age the maturation of an individual.
Canoe kayak is a small sport in number of participants relative to many other high profile Olympic sports within the
United States Olympic Committee. Yet there is a growing confidence that we are on the right track to producing strong
competitive performances on the international scene with our National programs.
National sport organizations within the US are reviewing their athlete development programs and the support services
available. USA Canoe Kayak has been doing the same led by our Board of Directors, Chief Executive Officer and High
Performance Sprint Committee.
The USA Canoe Kayak ADP provides a clear path for athlete development throughout the country in Sprint Canoe. It
identifies the most appropriate methodologies and structures to support both excellence in performance and lifelong
benefits to individuals involved in our sport.
The USA Olympic Committee has a primary objective of podium finishes and supports the sports reaching the podium
accordingly. This is our reality. This is our challenge.
Sprint Canoe Kayak as a sport offers an individual the opportunity to participate with dreams of World and Olympic
competitions but as well the opportunity for personal growth. Our ADP allows both of these priorities through a
measured approach to individual development at the Club level with a National perspective.
USA Canoe Kayak as an organization is committed to embrace a systemic approach to athlete development.
The ADP gives us the framework to build a competitive program within the realistic confines of our budget capabilities.
A special thank you is extended to the Sprint Coaches Association for their insight and leadership in bringing this project
to completion.
I look forward to working with them and our membership to ensure this ADP has the impact that it deserves within the
USA Canoe Kayak National Sprint Development Program.
I also want to acknowledge the direction given at the Coaching and Leadership Conference OKC February 2013 by
Dr Stephen Norris, President of Sport for WinSport, Calgary, Alberta, Canada for his expertise and background in
athlete development.
Mac Hickox
National Sprint Development Director
USA Canoe Kayak
A love of sport is one of the greatest gifts parents can give to their children. But to be active for life should be a goal for
all.
Greg Barton, double gold medalist in the 1988 Olympic Games in Sprint Canoe Kayak was introduced at an early age to
water sport and continues today to model the ideals of sport for life through his active participation in surf ski racing, his
business support of water sport and his family involvement in their local sprint canoe kayak club
.

Introduction
The ADP is to ensure athletes get optimal training, competition, and recovery throughout their career in order to allow
them to reach their athletic potential and enjoy life long participation in canoe kayak and/or other physical activity.
Training, racing and recovery programs in this program are based on an athlete's developmental age and are designed
to optimize development during critical periods of accelerated adaptation to training. ADP also takes into account the
physical, mental, emotional, and cognitive development of all participants.
The ADP recognizes athlete development takes time - there are no short cuts! Children should be encouraged and given
the opportunity to acquire fundamental movement skills and fundamental sport skills, by participating in a wide variety of
sports and physical activity when they are young.
A solid foundation of these movement and sport skills coupled with fitness is critical for everyone, especially athletes
participating in late-specialization sports such as canoe kayak. The ADP also contributes to health and a life-long
enjoyment of canoe kayak and other physical activities.
The ADP defines a clear, seamless development pathway. It gives coaches, administrators, clubs, and others involved
in canoe kayak a clear understanding of how they can best support the athletes for whom they are responsible. It also
gives athletes a clear idea and understanding of what they need to do and when they need to do it in order to excel at
the elite level.
USA Canoe Kayak ADP attempts:
To establish a clear and consistent development pathway for canoe kayak athletes.
To align coaches training, racing, and recovery programs with the principles of growth and maturation.
To allow athletes to achieve optimal performances.
To improve recruitment, development and retention of early entry paddlers.
To assist USA canoe kayak athletes to perform better and more consistently at the elite level, across programs and from year to year.
This document attempts:
To identify critical periods of accelerated adaptation to training and how these relate to canoe kayak.
To outline the ADP general framework for canoe kayak in each stage, including the physical and
psychological objectives and their component elements.
To highlight some of the specific implications for sprint canoe kayak in each stage - competitions,
equipment, coaching, training, mental, technical, tactical/skills, nutrition, flexibility, testing and safety.

Why do we need an ADP?
One goal of USA Canoe Kayak is to have a sustained program of international excellence the ADP is a tool to assist
coaches in developing athletes to reach this goal.
Ryan Dolan, Silver Medal 2008,

Pre Junior Worlds Regatta
Moscow, RU.
Successful athletes who want to continue to do well must continue to learn and improve. If their development stops their
performance will stall. The same is true for the USA Canoe Kayak system. We must continue to learn and improve if we
want to be successful on a consistent basis.
The success of USA Canoe Kayak athletes at the international level has not been consistently strong across the years.
What can we do to bring a consistently strong program year after year? How and to what extent does the existing
system enhance athlete development and performance? How does it interfere? Where can we improve?
The ADP is a tool endorsed by the Sprint Coaches Association to guide certified coaches in developing the athletes
within USA Canoe Kayak.
An ADP will also assist with Club development:
How do we attract participants to the Clubs and retain them?
We need effective and enjoyable programs for all canoe kayak participants.
How is the regatta system meeting the needs of paddlers across all regions of our country and at all stages of
development?
What programs should be developed to encourage athletes with a disability?
Why did the Sprint Coaches Association endorse the Athlete Development Program?
To ensure children are having fun in the Club programs.
To promote acquisition of movement abilities as well as the development of skills and a fitness base.
To support athletes with the demands of school, Club and National Team.
To create a consistent and integrated support system tied to performance.
To create a systematic talent detection of the next generation of international athletes.
To strive for consistent international podium performances.

USA Canoe Kayaks National Development Program stresses that Club coaches consider the principles of
growth and maturation in order to provide athletes with what they need at different stages of their development.
Annual Lake Placid National Junior & Development Team Camp & LPI
Glossary of terms
ABCs: Agility, balance, coordination and speed
Adaptation: refers to a response to a stimulus or a series of stimuli that induces functional changes in the organism..
Adolescence: is a difficult period to define in terms of the time of its onset and termination. During this period, most
bodily systems become adult both structurally and functionally. Structurally, adolescence begins with acceleration in the
rate of growth in stature, which marks the onset of the adolescent growth spurt.
Ancillary Capacities: refers to the knowledge and experience base of an athlete and includes warm-up and cool-down
procedures, stretching, nutrition, hydration, rest, recovery, regeneration, mental preparation, taper and peak.
Chronological age: refers to the number of years and days elapsed since birth. Growth, development, and maturation
operate in a time framework; that is, the childs chronological age. Children of the same chronological age can differ by
several years in their level of biological maturation.
CPKs: catching, passing, kicking and striking with a body part.
KGBs: Kinaesthetic sense, gliding, buoyancy, striking with an implement.
Development: refers to the interrelationship between growth and maturation in relation to the passage of time. The
concept of development also includes the social, emotional, intellectual, and motor realms of the child.
ICF: refers to the International Canoe Federation which governs Sprint Canoe.
Major competition: Any competition that is the main focus of training for the year.
Minor competition: Smaller competitions where athletes can practice their race plans and race day routines against
most of the top competitors in their discipline.
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Modeling: practicing race plans and competition scenarios. Also applies to video the practice of modeling ideal
technique.
Peak height velocity (PHV): refers to the maximum rate of growth in stature during growth spurt. The age of maximum
velocity of growth is called PHV.
Peak strength velocity (PSV): refers to the maximum rate of increase in strength during growth spurt. The age of
maximum increase in strength is called PSV.
Physical literacy: refers to the mastering of fundamental motor skills and fundamental sport skills.
Puberty: refers to the point at which an individual is sexually mature and able to reproduce.
Readiness: refers to the childs level of growth, maturity and development that enables him/her to perform tasks and
meet demands through training and competition.
RJTs: run, jump, throw and strike with an implement.
Trainability: defined as the responsiveness of developing individuals at different stages of growth and maturation to the
training stimulus. - Malina and Bouchard (1991).
Windows of Trainability: refers to a point in the development of a specific behavior, when experience or training has
an optimal effect on development. The same experience, introduced at an earlier or later time, has no effect on or
retards later skill acquisition.
Andrew Field, Gold Medal, 2012 Canada Day Regatta
Alyson Morse, Gold Medal, WK1, Canada Day & LPI - 2012

USA Canoe Kayak ADP an Evolving Program
This program to maintain good practice is reviewed constantly to accommodate new information gained from scientific
research and trends in ICF Sprint Canoe.
The ADP should not be viewed as a rigid set of guidelines but rather as a resource and a coaching tool. Coaches
involved with USA Canoe Kayaks National Sprint Development Program should view it as a framework of principles and
progression to be applied to their development and high performance programs.
The USA Canoe Kayak ADP continues to be an important focus for reflection and discussion.
Developmental Age
Coaches of young athletes are to be aware that classifying young performers based on chronological age is not the only
basis for planning and implementing developmental training programs. Participants should progress as they are
developmentally ready and not simply because they have reached a certain age.
Children of the same age can demonstrate a wide variation, not only in terms of their physical and movement skill
development, but also in terms of their psychological, social and emotional development.
Coaches must be aware of the developmental age of the young performers regardless of their age in years. It
is recommended that before the peak height velocity period (PHV) chronological age may be used in setting out
training, competition and recovery schedules and that there is no reason why boys and girls should not train
together.
In relation to late specialization sports (sprint canoe/kayak) it is recommended that there should be no specialization
before the age of 12 years, as this may lead to a lack of balance in overall development, burnout, drop out and
withdrawal from training and competing.
NOTE: During these years sprint canoe/kayak is just one vehicle to help in the development of a young person.
Maturation in Girls and Boys (Adapted and modified from Tanner, 1973)

Key Factors Influencing ADP
Process/Performance Model
Athlete development takes a long time and is not to be confused with short term outcome goals. To reach an Olympic
podium there are no shortcuts, it is a long journey. The ADP encompasses building blocks acquired through a solid
foundation from years of intelligent training and the lessons learned from appropriate levels of competition. It is a
process where the coach/athlete partnership is at the heart of the journey.
Skill Sets Movement and Sport
ABCs of movement agility, balance, coordination and speed; plus fundamental skills of all sports running,
jumping, throwing, kicking, catching and swimming are best acquired through play and organized sport before
adolescence. These basic building blocks are acquired through participation in a variety of activities and although
broad in their scope, they are the basis of an athletes long term complete development. Missing one in the suggested
pre pubescent timeframe is more difficult to acquire in the older years.
Sport Specialization
Canoe kayak is a late specialization sport. The rule of thumb has been 10 years or 10,000 kilometers to reach the
elite levels of our sport. It is healthy for our young U15 participants to be encouraged to take part in a variety of
paddle sports as well as other sports in order to acquire the prerequisite physical skill sets. USA Canoe Kayak Club
leaders & coaches are strongly encouraged to promote a more holistic approach to sport participation in those years.
Acquiring the mental, emotional and cognitive skills is part of the broader picture of developing a young balanced person
who has shown an interest in canoe kayak. Specializing too soon can contribute to injuries and early burnout.
Age Development Versus Chronological
All children follow the same stages of development from their early years through adolescence, but the timing, rate, and
amount of development differs amongst individuals. During late childhood and early adolescence, athletes who are the
same chronological age may be two to three years or more apart developmentally. One basic coaching competency
is to understand these developmental differences and account for them when designing training programs for
these athletes.
Critical Windows
There are critical periods in an athletes development when the body is particularly responsive to specific types
of training. Athletes who miss these critical windows of training can still compete at the highest level, but it will require
more time and effort for them to enhance their genetic capacities to the same level as those who did the right training at
the right time. Physiological systems are always trainable but timing to maximize opportunities during critical windows is
strategic to sport leaders for the benefit of our future National Team athletes.
Organized Planning Training and Competitions
Coaches and our sport leaders are encouraged to provide a framework for athlete training and competing consistent
with the ADP. Different stages of an athletes development require the coach to set an appropriately organized
framework for training, racing and recovery. Different stages of an athletes development have different requirements for
the type, frequency, and level of competition.
Physical Literacy
This term refers to the level of acquisition and development of the fundamental movement skills and fundamental sport
skills FMS + FSS = PHYSICAL LITERACY.
The ABCs of sport performance and movement agility, balance, coordination and speed plus the fundamentals of all
sport skills running, jumping, throwing, catching, passing, kicking, gliding, buoyancy and striking with a body part or
implement.
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Critical Windows
Although all physiological capacities are always trainable, there are critical times in the development of an athlete that
training a specific capacity has the most effect. These critical windows are key opportunities for an athlete to maximize
his/her potential training possibilities in physical and movement skill development. The physical skills include endurance,
strength, flexibility and speed. Fundamental movement skills include agility, balance, coordination and speed.
Endurance and strength windows are based on the development age of an athlete {onset of the growth spurt)
whereas speed, flexibility and movement skills are based on chronological age.
These critical windows of training relate to physical and movement skill development. Coaches cannot lose sight of other
key aspects of maturation, such as the stage of an individuals social and psychological development. All aspects of
individual development must be considered when planning programs and individual sessions, so that opportunities to
achieve are optimised - physically, cognitively, socially and emotionally.
The success of the ADP relies on the involvement of coaches who understand children; can relate to and
communicate with young people; and appreciate how a young persons overall development influences
participation and performance in sport and physical activities.
USA Canoe Kayak coaches working with athletes in the U14 age group are to be certified in the Coach Level or High
Performance One coaching education program. Coaches of U16 athletes are to have as a minimum the High
Performance One. Coaches of U18 are to have High Performance Two and be working on HP3.
Critical Windows for Optimal Training (Balyi & Way, 2005)

PHV
FEMALE
S
Sp
Sp2
Endurance
Skills
Rate of Growth
Strength
Flexibility
Developmental Age
5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 + Chronological Age
PHV
MALE
Flexibility
Endurance
Skills
Sp
Strength
Speed 2
Physical, Mental Cognitive, Emotional Development
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Rate of Growth

Developmental Age there are two critical windows associated with developmental age.
1) Endurance
Before puberty, it is common for young athletes to improve their performance mainly from the efficiency of their
movement skills. This means the energy cost of the activity will decrease. Young athletes maximum oxygen uptake
(max VO2) increases significantly after the onset of PHV (peak height velocity/growth spurt) and tends to peak between
the ages of 12 15 years for girls and 14 to 16 years for boys.
Accelerated adaptation within the aerobic system can be related to the onset of PHV given appropriate
training windows loads in terms of volume and intensity. Training programs designed to improve the aerobic
system of 11 15 year old girls and 12 16 year old boys need to be tailored to individual needs or for practical
considerations they could be grouped with similar young athletes for fitness work after the onset of PHV. To achieve
optimal benefit, the training of the aerobic system must be appropriate to biological maturation and not necessarily
chronological age. Young athletes might be three to four years apart in maturation in their early teenage years.
Training groups based on maturation patterns versus chronological age gives a better likelihood of effective, optimal
benefit being achieved for all involved. If training groups are based on chronological age and subjected to the same
training regime there is greater chance the optimal benefits will be achieved by only a portion of the group.
In relation to the holistic development of performers, coaches should remember that separating young
athletes totally from their chronological peers might have detrimental effects on social and emotional
development.
Fall Kayak Camp Women OTC

Chula Vista - 2010
Fall Canoe Camp OTC Lake

Placid - 2012
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2) Strength
For girls, the window for accelerated adaptation to strength training programmes is towards the end and
immediately after PHV; for boys, the critical window is 12 to 18 months after PHV. See reference charts on page
10.
Improvements in strength are possible during pre adolescence or before PHV, but in relative strength versus absolute
strength. Before puberty, strength gains will occur through physical and neurological adaptations, improved coordination
and exercise. Examples are to include fun activities utilizing appropriately weighted medicine balls, Bosu balls, dyna
discs and physio balls. These activities also help to enhance movement skills during these years. Gymnastic activities,
utilizing their own body weight are also helpful in increasing relative strength at this time. Focusing on core stabilization
with movements across multiple planes is fundamental to training throughout development.
There is increasing evidence that impressive performance gains can be achieved with athletes during these critical
windows through monitored progressive strength training programmes that use free weights ( Blimkie and Marion
1994; Fagenbaum (2001). Coaches should know their own limitations. Implement strength training programs utilizing
free weights with trained personnel unless there are coaches experienced, qualified/certified.
Chronological Age there are three critical windows for chronological age.
1) Speed
Two critical windows for accelerated adaptation to speed training have been identified. For girls, these are between the
ages of 6 to 8 years and again from 11 to 13 years. For boys, these are from 7 to 9 years and again between the ages of
13 to 16 years.
The first critical windows identified for both girls (6 to 8) and boys (7 to 9) relate to the central nervous
system (CNS) rather than energy system training. The volume and duration of the training loads are very low for
Speed 1 windows to challenge the CNS less than 5 seconds of effort focusing on speed, agility and quickness with a
full recovery.
During the Speed 2 critical window (girls 11 to 13 and boys 13 to 16) anaerobic alactic (without lactic acid) power
interval training should be initiated (intervals between 5 seconds and 20 seconds).
NOTE: Peak speed velocity (PSV) involves sprinting and changing direction; criss-cross, patterned drills with speed and
leg and arm speed these are multi sport concepts versus sport specific in their nature. The importance for youth is that
they are exposed to this through play and/or sport.
2) Flexibility
Developing flexibility for sprint canoe kayak can be undertaken in the earliest stages of training.
It is important to monitor the flexibility of athletes during and immediately after PHV. Screening for
physique changes in male and female athletes as well as utilizing Functional Movement Screen* to observe
joint imbalance is recommended for Juvenile aged and older athletes within our Club programs.
Dynamic stretching should be incorporated into pre practice warm up routines. Passive / static exercises are
recommended for post workout cool downs.
* Functional Movement Screen is utilized by personal trainers to detect weaknesses, limitations and imbalances.
3) Skills
The critical window for accelerated adaptation to movement skills, sport skills and the development of coordination is
between the ages of 9 12 years for boys and 8 11 for girls. It is strongly encouraged that skills are learned as close
to this window as possible extending into early teenage years rather than late teens or later in life. Acquiring
transferable skills makes it easier for athletes to change and learn new activities or sports later in life.
It is important to note that, if fundamental sport and movement skills are not developed sufficiently by
about 11 or 12 years, young athletes are unlikely to reach their optimal potential. Although skills can be trained
at any age, there is a gradual decline in skill trainability after 11 or 12 years.
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A variety of
entry level
boats are
used by
Clubs.
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Stages of ADP - USA Canoe Kayak
STAGE 2
Skill
Development
Females 10 12
Males 9 -13
STAGE 1
Start
FUNdamentals
Foundations
Girls 6 9
Boys 6 8
STAGE 3
Learning to
Train&Compete
Active for Life
Any age
Females 12 15 +/Males 13 -16+/-
Coach, volunteer,
Master athlete,
Club Director,
recreation,
entrepreneur.
STAGE 4
Training to
Compete
Active Start
Up to 6 years
USA Canoe Kayak
does not have club
programs
Females 15-22+/Males 16-22+/-
STAGE 5a & 5b
Competing to Excel
Females 22-23+/Males 21-23+/Competing to Medal
Both 23 +
This graphic design follows an athlete who begins canoe/kayak between the ages of 6 to 12 years of age through a
Sprint Club and continues through to competition at the highest levels. At any of the stages paddlers also transfer from
other forms of paddle sport or sport in general.
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STAGE 1 FUNdamentals & Foundations

Basic Movement Skills
Ages: Males 6 - 8 and Females 6 - 9
General Physical Objectives
The key focus of this stage is on movement skills and movement sport skills, canoe/kayak literacy, having FUN and
learning to play other sports. USA Canoe Kayak Clubs offer learn to paddle programs assisting in the development of:
General overall athleticism through programs introducing the:
ABCs of athleticism (agility, balance, coordination and speed)
RJT (run, jump, throw)
KGBs (kinesthetics, gliding, buoyancy, striking with implements)
CKs (catching, kicking with body parts)
Training and Performance Targeting the Windows of Trainability

Endurance
Programs should include aerobic activities through fun and games.
Strength
Introduce strength exercises using the paddlers own body weight, as well as medicine and Swiss ball exercises. This
is best done in a game environment.
Speed
First window of speed development for boys aged 7-9 and for girls aged 6-8
Should do speed work at the end of each warm-up on the land
Should do the speed work prior to fatigue - low volume and high intensity
Skills
Optimal window of skill training starts for girls near the end of this stage, between ages 8 -11
Emphasis on motor development to produce paddlers who have a better trainability for long-term canoe/kayak
development see Physical Objectives above and general athleticism
Flexibility
Optimal window of flexibility for girls / boys is at the beginning and continues to the end of this stage ages 6-10.
Testing
Do this in a game environment whenever possible due to the short attention span of young people. Coaches will need to
give careful consideration to practice planning when implementing any testing games.
Due to the windows of trainability, testing should include both dryland and water.
a) Dryland
During this stage an introduction to standing and sitting height measurements begins for the tracking of PHV. This
should be recorded once per year and preferably on the paddlers birthday.
Weight
Agility Challenge
Sit and Reach
b) Water
Emphasis should be on general paddling skills and having fun
Obstacle and slalom courses can be used for fun and a way to observe improvements
See USA Canoe Kayak - Coach Level - Coaching Workbook Appendix for drills.
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General Outcomes for Stage 1

The individual has developed:
Enthusiasm for sport in general developed from positive experiences

Basic locomotive, manipulative, stability skills and spatial awareness
Feel for travel over a surface
Experiencing a variety of sports
Basic game and movement concepts
Ability to do 5 second sprints with changes of direction 5 yard agility drill.
Basic water confidence
Basic movement confidence
Knowledge of basic sports equipment, footwear and clothing
Understanding of simple rules and introducing some ethics of sport
Basic level of concentration and perseverance during sessions
Sprint Canoe Kayak Specific Outcomes

Participants in Club programs should be:
Building water safety awareness and a comfort zone for water activity.
Developing a responsible attitude towards personal safety and the safety of others.
Acquiring basic paddle sport skills balance, steering and propulsion with a variety of equipment that should be
age appropriate.
Paddling effectively in singles and team boats.
Developing physical literacy through canoe/kayak water and land activities.
Having FUN and being enthused with friends about being at their paddle sport club.
Encouraging participants to enrol in other community sporting activities.
Criteria
Objectives
Coaching
Training / Workload
Technical Skills
Safety
Require a good working knowledge of USA Canoe Kayaks ADP.

Sound knowledge of the fundamental movement skills and fundamental sport skills that
make up physical literacy for the participants in this Stage.
Certified at the Coach Level
Day camp setting where a variety of sporting activities are offered OR 1 to 3 sessions per week 45 - 60 minutes per session over a 4, 8 or 12 week period
Participants should not exceed the recommended sessions, in order to promote
athleticism in this stage. Paddlers should be involved in 4 different sports (over the year)
at this stage of their development.
Include learning how to balance and properly control all types of canoes and kayaks
End of this stage, athletes should be able to set up the body properly in the boat, stay in
stroke and to effectively steer a sprint canoe and kayak.
Young athletes are learning movement paddling skills throughout this stage - paddling
forward, backwards, laterally, stopping, starting, standing in boat, getting in and out of
boat from water all done in fun and games.
Appropriately fitted PFDs or similar approved floatation device are stressed.
USA Canoe Kayaks Code of Safety must be followed
Instructors should know basic first aid and have CPR training.
Participants must demonstrate proof of swimming ability
Instructor to athlete ratio of 1:4.
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Criteria
Tactical /
Decision Making
Objectives
Equipment
Competitions
Mental
Nutrition
Ancillary
Capacities
Healthy choices in the area of snacks and proper hydration should be encouraged and
modeled by instructors and available at the Clubs.
Athletes are properly prepared for practice and training clothing, equipment including a
hat, water bottle, sunscreen and change of clothing educate the parents as well.
Learn the basics of a warm-up and cool down for practice.
Windows of
Trainability
Launching and docking a boat properly.

Awareness of potential hazards in the water.
Carrying a boat & caring for the equipment.
Awareness of weather conditions that require safety decisions.
Importance of listening well to group instructions both on the land and water in order to
maximize play and safety.
Late Stage One, athletes should be starting to make tactical decisions on a race course
such as lining up, starting, and propelling their boat down the course within their lane.
Progression of stable boats that are appropriately sized for the young athletes
Appropriately sized paddles length and blade size
Equipment properly sized and in good condition contributes to a positive paddling
experience and contributes to good technique acquisition.
Responsible for the care of equipment coach directed, older athlete modeling &
development of club pride in its inventory and clubhouse storage system.
No periodization in Stage One, however, all programs are structured and monitored.
Half day or evening club jamboree style events ending with a barbecue, with parents
encouraged to take an active part.
Fun races in practice should be promoted before organized events.
Fun events/races limited only by a coachs imagination with major emphasis on FUN.
Select coaches who will work best with this young group of participants.
Participants at this stage are eager to try their hand at paddling in a fun filled supportive
and understanding environment.
Coach understands the importance of a social environment and has the skills to create it.
Coach teaches basic skills in a manner to instil confidence and a willingness to continue
to try and improve on the part of the young participant.
Coach builds self esteem in the young participants.
Coach / athlete relationship is a good fit between the needs of the coach and the needs of
the athletes.
Speed 1 (agility) for girls aged 6-8 and boys 7-9 years of age 5 second bursts with
change of direction land and water drills/games foster appropriate training and
adaptation relays.
Flexibility - both girls and boys ages 6-10 - sit and reach, seated and standing torso twist
are good measures of flexibility in trunk, lower back and hamstrings and can be
incorporated into warm up and cool down.
Growth spurt may occur for some participants, especially females towards the end of this
stage.
*A regular ongoing measurement of standing and seated height should be taken to assist
in identifying PHV.
Endurance based activities should be presented in challenging fun activities such as a
Triathalon - using a team based format paddling singles or doubles as well as a run and
swim component.
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STAGE 2 SKILL DEVELOPMENT

Canoe Kayak Skills
Ages: Males 9 -13 and Females 10 -12
The focus of this stage is on consolidating canoe/kayak skills. It should be noted that both the aerobic and strength
trainability are dependent on the maturation levels of the paddler. For this reason, the timing of training emphasis differs
depending on whether paddlers 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
dryland warm-ups and on water sessions, which incorporate multi-directional and random movements.
Introduce and develop core and joint stability; endurance and flexibility through fun games.
Continue to develop body alignment and teach/challenge motor coordination
Encourage participation in complimentary sports with similar energy systems and/or movement patterns
pulling - for example, swimming, water polo, surf ski, outrigger, dragonboat, as well as soccer.
Growth spurt for girls can start as early as age 10 and for boys as early as age 12.
During rapid growth spurts, athletes may go through an uncoordinated and awkward period. Coaches and
paddlers should be aware and discuss this common tendency.
Advanced ABCs, RJTs, and KGBs, CKs.

Endurance
Programs should increase emphasis on aerobic development. This should be done through games, relays, and
unstructured play.
Strength
Foundational athletic skills (ABCs) 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 paddlers own body weight as well as medicine
and Swiss balls.
Introduction to proper lifting technique should be incorporated into exercises using body weight and the two types of
balls.
Core strength development with the use of Bosu and Swiss balls plus other new balance apparatus such as Dyna
discs this can be done in a circuit with emphasis on teaching, safety and fun.
Speed
Speed 2 window of trainability for girls is near the end of this stage, ages 11-13.
19

Skill
One of the most important periods of motor development for young athletes.
Window of accelerated adaptation to motor co-ordination.
Optimal window of skill training continues for girls ages 8 -11 and for boys ages 9 -12.
Flexibility
Optimal window for flexibility for both girls and boys continues through Stage 2.
NOTE: Special attention to flexibility for girls due to the onset of PHV.
Testing
The focus of testing/assessment in this stage is to expose the paddlers to various physical dryland testing.
All paddlers are learning to test / assessed / measured at this stage of development.
When implementing testing modalities, ADP factors should be considered, including the physical, mental, and
cognitive aspects of the paddlers stage of development.
a) Dryland Combine Day
Measure standing and sitting height to track PHV. Optimally this should now be recorded every 2 to 3 months, plus
on the paddlers birthday (parents could assist at home).
Weight taken on a monthly basis
Agility Challenge is a simple test to check speed and agility. [5 yards between turning points / sprint to turn /
complete figure of 8 to finish line] This can be done as part of the warm-up and to assist in learning what testing is
about. Results should not be emphasized.
Sit and Reach
Vertical Jump
Bosu ball balance is used primarily as training of balance with a secondary goal of learning to test be creative.
Standing broad jump
Critical speed 40 yd timed sprint
b) Water
Emphasis should be on general paddling skills and having fun
Obstacle courses can be used as games and a way to observe improvements. Increased difficulty should be added
from Stage 1 save those plastic bottles
Introduction to specific distances (100m, 200m, 500m and 1000m). Practice and competition distances can be
paddled and recorded, but it should not be emphasized with the paddlers.
General Psychological Objectives

Introduce mental training skills such as:
Goal setting sheets

Process of setting goals
Realistic practice objectives
Imagery - see themselves paddling
Introduce basics of relaxation, activation,
refocusing, and parking performance concepts.
20
a) Mental Capacities
Introduce mental preparation to compliment the physical capacities discussed above.
Understanding - Role of Practice; Perseverance; Confidence; Concentration
Achieving success and the concept of positive reinforcement
b) Lifestyle and Personal Objectives
Continue to encourage participation in multi-sports.
The inclusion of sport within the paddlers lifestyle should start during this phase.
Participation in complimentary sports, some of which classically include running, swimming, soccer regional
differences may offer other crossover sports such as dragon boat, outrigger, surf ski, mountain biking, and skiing.
Introduce sport cultural and lifestyle habits including - Nutrition, Hydration, Recovery and Regeneration.
NOTE: include both paddler and parental education with respect to these issues.
The paddler learns discipline and structure, as well as relationship between effort and outcome.
Teamwork and group interaction skills remain a focus of development.

A continuation and progression continues in the education of the simple rules and ethics in sport and canoe/kayak.
Target Area
Technical
Coaching
Equipment
Training Load
Objectives
Improving basic paddling strokes.

Forward paddling technique with a feel for how the boat moves / balances.
Feel for how the paddle is used to power and turn the boat and support the paddler.
Feel for how the body upper body, lower body and trunk / core is used to assist in turning,
generating power and balancing.
Development of higher quality technique for quick study athletes
Correct posture.
Late in the stage, paddlers should be encouraged to specialize in canoe or kayak.
Continued sport skills development is encouraged in other activities.
Late in the stage, paddlers should experience a mix of opportunities within paddle sport.
Coach is trained and certified in USA Canoe Kayak Coach Level or High Performance One.
Coach uses USA Canoe Kayak Technical Templates and Tech Chek kayak and canoe.
Coach must have a thorough understanding of USA Canoe Kayaks ADP.
Coach introduces off water paddling skill development during training sessions beginning
with implementation in group warm-ups paddling erg, paddle pool, dock paddling, etc.
Boat progression is individual - tied to balance and proper technique assessment and
monitoring by coach designed for U12.
Care of equipment continues to be emphasized and monitored.
Attention should be paid to early maturation of some athletes and individualize their training
needs Speed 2 window for females age 11-13 5 to 20 second bursts with complete rest.
Early in this stage, athletes / parents see this as a summer only activity this is fine!
Training ranges from 3 to 5 sessions per week - 45 to 60 minutes / session 6 to 8 weeks.
Late in the stage, athletes should be encouraged / identified to continue to have sprint
canoe/kayak as one of their sports.
A modified year round program to maintain contact with the athletes is desirable late in
this stage one session per week on the weekend in the off season.
21

Target Area
Objectives
Competition
Mental
Nutrition
Tactical
Ancillary Capacities
Competition recommendations for this stage - 2 to 4 per year, this includes club and divisional.
NOTE: fun races during practice time should be incorporated into the program, thereby
reducing traveling for competition and increasing available time for training, skill development
and additional activities.
Competition strategies should center/focus on paddling technique performance model.
Coach continues to lead group warm-ups and warm downs with a progression of leadership of
these activities to the paddlers. These activities should still be done in a group setting.
At competitions, emphasis should be on personal bests versus placing/results.
Recommended training to competition ratio is 70% training to 30% competition.
Cognitive Domain athlete begins to understand basic technical aspects of the stroke.
Athletes learn to focus on particular aspect of the stroke.
Athletes are taught to ask for feedback from coach in an effective manner.
Athletes begin to set performance goals unrelated to outcome but directed at technique, tactics
or objectives set.
Athletes learn relevant racing rules and regulations.
Fair play / sportsmanship are reinforced and basic racing rules are introduced.
Respect for officials and their role in competition is fostered and modeled.
Continue to emphasize hydration personal water bottle and snack choices.
Introduction of proper pre-race and race day foods as well as the timing of snacks and meals
throughout the day in relation to practices and races.
Athletes are introduced to racing strategy start, transition to power and a finish.
Incorporate boat set up and warm ups, into a pre race plan.
Paddlers know the length of their paddle, clothing required for competition and time to arrive at
the site on race day.
Learn basics of becoming self reliant / responsible for certain areas of race preparation.
Understand importance of being on time for their events.
22
STAGE 3 LEARN TO TRAIN & COMPETE

Building the Engine & Canoe Kayak Skills
Ages: Males 13 -16+/- and Females 12 -15+/THE SKILL DEVELOPMENT AND LEARNING TO TRAIN/COMPETE
STAGES ARE CRITICAL STAGES OF ATHLETIC PREPARATION

Physical development or building the engine and consolidating sport specific skills are the major emphasis. It should
be noted that both the aerobic and strength trainability are dependent on the maturation levels of the paddler. For this
reason, the timing of training emphasis differs depending on whether paddlers 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 warmups, dryland, and on water.
Continue to develop body alignment and teach/challenge motor coordination.
Participation in complimentary sports with similar energy systems and movement patterns should be encouraged.
PHV for girls occurs at the average age of 12 and for boys at the average age of 14.
During rapid growth spurts, paddlers may go through an uncoordinated and awkward period. Coaches and athletes
should be aware and discuss this as it is a common occurrence that could affect adolescent paddlers.
Early maturing boys and girls could have as much as a 2 to 3 year physiological advantage over late maturing.
Training and Performance Targets of Windows of Trainability

Endurance
Aerobic training continues to be trained but becomes 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).
Teaching of fundamental lifting techniques, with an emphasis on foundational skills as strength training is
introduced.
Exercises include barbell lifting to develop technique.
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 paddler to maintain
proper technique.
Speed
Speed 2 window for girls continues into the beginning of this stage, ages 11-13 and for boys starts ages 13-16.
Skill
Optimal window of skill training for boys (ages 9-12) ends near the beginning of this stage.
Flexibility
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.
23

Testing Objectives
As the athletes are developing their physical capabilities within this stage, there is a need to measure performance
improvements in a controlled manner. With an increased focus on physical testing throughout this stage, the emphasis
should generally remain on testing education. This education should emphasize an approach of increased responsibility
to prepare and execute the tests properly. The responsibilities of the paddler include their integration of the personal,
lifestyle, and mental aspects (motivation, Ideal Performance State IPS - relaxation, activation, refocusing, and parking)
to their approach of testing, as well as training. The importance of this approach will greatly increase the validity of the
tests performed now, but more importantly in the stages to come when testing becomes a critical component of
enhancing performance. Testing should be used as part of training, which will ensure that the paddlers focus remains
on their training throughout this critical stage of development. A common pitfall during this stage is for coaches,
paddlers, and parents to rush the focus of testing and competition. The athletes developmental level needs to be
evaluated on an individual basis to ensure the tests are appropriate. Introducing a test too early could put a paddler at
risk for injury, burn out or decrease in self esteem.
a) Dryland
Continue to measure standing and sitting height for the tracking of PHV. Optimally this should now be recorded
every 2 to 3 months, as well as on the paddlers birthday.
PVH measurements should be increased to every month when acceleration in height is noticed. Weight should be
taken on a monthly basis
Agility Challenge - this test should be a tool used for developing motor coordination and speed. At this stage the
paddlers are now becoming comfortable with the test, which should allow them to increase their knowledge of
testing/ preparation. Other forms of agility testing on the land can be introduced for variety and fun.
Critical speed in 40 yd / 800m / 1200m and 4km runs
Bosu Ball balance test - this continues to be more of a training exercise than classic testing method. Emphasis
should be on water testing for balance. NOTE: MB is tossed to athlete in 4 positions shown lower right / upper
right, lower left and upper left.
Seated Medicine Ball Toss with back to the wall

24
Chin ups
b) Water
With an increase in physical trainability comes the increase in specificity on the water canoe or kayak. Emphasis
still remains on the education of testing, which includes the introduction of more specific tests. From this stage on,
testing protocols should include the following:
Time controls over 100m / 200m / 500m / 1000m & 2000m (w turn).
Introduce splits.
Video sessions to monitor technique with use of USA Canoe Kayak Tech Chek.
Relay events 100m & 200m with 3 to 4 legs.
General Psychological Objectives

During this stage there is a progression to specific mental training skills. Along with the development of skills, coaches
and athletes need to be aware of the motor learning issues that accompany the growth spurt. Mental profiling can begin
in this stage, as well as development of appropriate attitudes towards competition. The paddler should focus on being
the best they can be and start to understand and believe in the process/performance model.
a) Mental Training Skills

Visualization exercises the paddler should be able to imagine him/her self paddling and visualize technical
corrections video analysis and the application of USA Canoe Kayak Technical Templates and Tech Chek.
Understanding of Ideal Performance State (IPS) - relaxation, activation, refocusing, and parking.
Continue to set process/performance goals, which should be written down with an increase in detail.
b) Mental Capacities
Goal setting both short and medium term
Practice visualizing improved technique and self confidence
Relaxation (deep breathing)
Patience and control
Concentration
Continue positive reinforcement
c) Lifestyle and Personal Objectives

Athletes begin to understand and apply basic rest and recovery strategies.
Athletes integrate nutrition and hydration into their daily training.
Athletes are encouraged to maintain a record of training and performance (diary/log) coaches should be
monitoring.
Student athletes need to practice time management. This develops with the increase of training and competition,
along with the holistic approach to school, family etc. A balanced lifestyle is very important to monitor by both
coaches and parents academics and athletics do mix, its just a question of motivation.
Coach introduces a published planning and periodization program part of USA Canoe Kayak HP1. This will assist
in the paddlers responsibility for training expectations, recovery, and time management.
Develop sport cultural and lifestyle habits, which include nutrition, hydration, recovery and regeneration and tapering
and peaking. This should include both paddler and parental education through early, mid and late season team
meetings.
Late in this stage, paddlers are tracked as part USA Canoe Kayak National Sprint Development Programs Talent
Identification & Monitoring (TIM). National tests both on the water and land are administered at the clubs and the
results are then forwarded to the National Sprint Development Director to coordinate a National perspective.
Athletes begin to have an understanding of interpersonal skills and learning to work in a team environment.
Athletes learn the importance of positive communication.
Athletes have an awareness of PHV and accompanying windows of trainability.
25
Fall Annual Kayak Camp 2012 OKC
Alyson Morse Gig Harbor Frostbite Camp 2012

The paddlers refine their specific canoe/kayak skills in both singles and team boats through a variety of competitive
settings. Paddlers decision making skills are developed through training at the club and camp settings.
Target Area
Objectives
Coaching
Skills
Equipment
Testing
Single periodization is recommended for this stage of development.

Paddlers maturing early increase their dryland training to take advantage of windows of
trainability endurance (post onset of PHV), Speed 2 (girls 11-13 & boys 13-16) and
strength (girls immediately after PHV & boys 12 to18 months after PHV).
Coaches are to be trained and certified in HP1 minimum - training &/or certified in HP2
Coaches attend National Sprint Development Program training camps.
Coaches attend the Coaching and Leadership Annual Conference in OKC
Coaches train these skills/tactics in a competitive environment - practice and competition.
The priority should be given to providing this in a practice environment, so that the USA
Canoe Kayak ADP principles of Learn to Train & Compete will be accomplished.
Competition skills incorporated into practice and competition include:
Wash riding, long distance turns, start procedures, shooting the boat, pacing plus team
boat skills.
Athletes are introduced to the use of video analysis with Dartfish, Slo Pro, etc.
Dryland training is well structured and includes the use of paddling ergs, Swiss balls,
Bosu balls, Dyna discs and weight s.
At this stage paddlers should own their paddle and be responsible for basic maintenance
of their equipment.
A progression from coach to athlete should start with regard to equipment responsibility.
Individual boat set up should be introduced with the coachs supervision.
The addition of a heart rate monitor, GPS and running shoes and running clothing should
be a priority during this stage. This will greatly assist in increased training, monitoring,
measuring and injury prevention during the windows of trainability.
Athletes should consider purchasing their own boat for singles.
Correct decisions should be made with regard to appropriate clothing for both training and
racing. Performance and environmental factors should be considered when making these
decisions remember there is no such thing as bad weather, just bad gear.
Standing and sitting height measurements should be taken 3 to 4 times per year for PHV.
40 yd run, 1200m, 800m and 4km timed runs taken in conjunction with identified testing
within the YTP.
On water time controls over 100m / 200m / 500m / 1000m & 2000m w turn - part of YTP.
Strength, strength endurance, core strength and Bosu balance test are administered.
26

Target Area
Objectives
Competitions
Training
Ancillary capacities
Safety
Mental
Paddlers focus on the performance model coach must have a strong grasp of that
concept. Key years to develop technical elements and mental capacities.
Paddlers learn coping strategies for the physical and mental challenges of competition.
The recommended number of competitions per year is 6 to 8.
USA Canoe Kayak offers Bantam (U14) and Juvenile (U16) classes the opportunity to
race at the National Championships.
The ICF Junior World Championships and Olympic Hopes Regatta minimum age is 15.
Competition strategies include technique and fun through utilizing different race plans.
Recommended training to competition ratio is 65% training: 35% competition.
Average sessions should be 60-90 minutes in duration and 5 sessions per week early in
this stage. Training becomes a year round activity - recommend 5 sessions on the water
and 2 dryland sessions at the beginning of this stage in season. This is increased to 6
on water and 2 dryland sessions in the middle of the stage. At the end of this stage the
paddler should have progressed to 9 on water and 2 dryland. Recommend paddlers
follow a seasonal schedule in season and off season, regardless of Club location. Early
maturing athletes can increase their dryland training to take advantage of windows of
trainability.
Stage 3 has many different windows of trainability for males and females - most athletes
begin and some may complete PHV during Stage 3 - Learn to Train & Compete..
The first training window will likely be the Speed 2 window for both males (13-16 years)
and females (11-13 years). This speed window should focus on the development of the
anaerobic alactic power through the use of 0-20 second intervals with lots of rest.
The onset of PHV will signal the start of the aerobic capacity window. Athletes at this age
must include dryland aerobic training to supplement on-water aerobic training in order to
avoid overuse injuries.
The onset of menarche for females will signal the start of strength training window,
however since males normally reach their growth spurt after females, some males may
not reach this window during this stage as the onset of the strength window for males is
12-18 months after PHV.
During the off season, athletes at the start of this stage participate in other complimentary
sporting activities (swimming, cross-country skiing, cross-country running, gymnastics,
water polo, surf ski, outrigger, dragonboat, soccer), but at the same time Clubs should
offer 1 - 4 session per week of canoe/kayak specific training so they do not lose touch
with their athletes.
At the end of this stage athletes move to sport specific training and Clubs should offer 4-6
training sessions per week during the off-season.
Individualized pre race warm up and equipment routines, recovery techniques and
nutrition strategies should be implemented.
Spring training and late fall training requires attention to cold weather / water depending
on the club location.
See general psychological objectives above.
Paddlers towards the middle and latter years of this stage see themselves as a paddler
they answer the question What is your sport? Im a paddler!
Kalei K1
K2 Cedric Bond/Ryan Stock
2010 Bochum
27
STAGE 4 TRAINING TO COMPETE

Further building the Engine & Specificity of Canoe or Kayak Skills
Age: Males 16 - 21+/- and Females 15 22+/-
WK4 2009 JWC K. Lee / G. Anderson / C. Ash / M. Smith
MC2 JWC 09 Ian Ross / Ben Hefner

The aim is to continue the physical development of Building the Engine and on competition development. Although the
importance of competition is implemented, the physical development remains a focus as well.
Note: all objectives of the Learning to Train & Compete stage must be achieved before the objectives of Training to
Compete begin. Attention to the following should be considered:
Strength, aerobic, speed, and skill development continue to be measured at Club and National levels. This will
identify the paddlers strengths and weakness, which will allow for the appropriate individual plan.
Coach Identifies individual needs for program development while keeping in mind the relation to windows of
trainability and individual maturation.
Fitness and recovery programs should be tailored to the individual paddler. Continue to develop speed through
anaerobic lactic energy system training for both men and women.
Teach and reinforce USA Canoe Kayak Technical Template elements with paddlers under a variety of competitive
and individual sessions during training. Continue to monitor PHV for both genders in the early part of this stage.

Endurance
Aerobic power training continues 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, technique consolidation, as well as maintenance of the paddlers aerobic base.
Strength
Identify the appropriate plan to meet individual paddlers needs noting that the 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).
28
Develop the fundamentals of lifting technique, with an emphasis on strength exercises using dumbbells. The
introduction to heavy weights can be done in this stage, but it is dependent on the paddler 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 plyometrics, lunges, eccentric movement patterns (SLOW resistance on chin up bar).
Speed
Speed 2 anaerobic alactic (up to 20 seconds) energy system window of trainability for boys ages 13 -16 ends near the
beginning of this stage.
Speed 3 - anaerobic lactic (up to 40 seconds) energy system is trainable in the early part of this stage for paddlers
having completed the growth spurt.
Skill
Development is very sport specific sprint canoe/kayak with a focus on strategies and tactics for racing. Technique is
always addressed along with basic canoe kayak specific skills National Technical Templates for both kayak and canoe
are understood by both coaches and athletes.
Flexibility
Special attention to flexibility for boys and girls during and through PHV should remain in the training regime. 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.
Testing / Measuring Objectives

A continued emphasis is placed on the education of assessment, as well as the increased responsibility to prepare and
execute the tests properly. This includes the integration of the personal, lifestyle, and mental aspects - motivation, IPS to
perform.
There is an increased emphasis on monitoring through the National Sprint Development Program Fitdex Testing, TIM,
National Junior High Performance Squad, National Development and Junior Team camps. The importance of this
progression is related to the increase in the volume and intensity of the paddlers training. A priority of the coach is to
individualize the approach to training programs, as well as identification of the individual strengths and weaknesses of
the paddler.
a) Dryland
Athletes monitor their morning heart rate (HR) for training and recovery. Priority is given to the purchase of a HR/GPS
monitor in this stage.
For paddlers that have not reached their PHV, continued measurements of height for the tracking of PHV are needed.
For these paddlers this should continue to be recorded every 2 to 3 months, as well as on the paddlers birthday.
Weight should be taken on a monthly basis.
Vertical Jump / Medicine ball / Bosu Ball balance test / Critical speed 40 yd sprint / 1200m run / 4km run / Predicted
1RM Bench Pull / 30, 60 & 90 Bench Pull / Max Chin ups.
Functional Movement Screen Test (FMS) to be done by sports medicine staff at the National Development Program
camps in Lake Placid and Chula Vista.
b) On Water
With an increase in physical trainability comes the increase in specificity on the water. The athlete has now identified
sprint canoe and kayak as his/her sport. Competition now becomes an important measure of the training and
commitment of the athlete towards goals established. Testing should be done both as training intervals and time
controls, which means athletes should not have the opportunity to fully rest in preparation for testing, as this will take
away from the continued focus of training - time controls should also be a significant part of a tapering and peaking
cycle. The testing protocols are tied to the Yearly Training Plan (YTP) and include specific distances: 100m, 200m,
500m 1000m, 2000m with turn.
29

Psychological Objectives
During this stage there is a progression to specific mental training skills. Along with the development of skills and the
focus on Training to Compete, coaches and paddlers need to be aware that some paddlers could still experience the
motor learning issues that accompany a growth spurt. Continue to recognize individual athlete needs in developing
plans. Social interaction and team dynamics should be promoted in this stage of development.
Guilia Anderson & Katie Hill 2009 Training for JWC

Andrew Field/Gavin Ross Training for 2013 JWC
a) Mental Training Skills
Monitoring, evaluating & adjusting goals (short & long term).
Continue to set both process/performance and outcome goals using Benchmarks and Time Standards as a
guideline www.usack.org on National Development and Junior Program page.
Use of imagery to see themselves executing technical and tactical moves well.
Introduce individual refocusing skills for practice and competition.
Coach introduces positive self-talk and verbal cues with the paddler.
Coach regularly applies activation exercises in practice.
Continue to develop and introduce individualized approaches to relaxation, activation, and parking IPS.
Introduce and apply more advanced IPS skills in a competition environment.
Introduce progressive muscle relaxation.
b) Mental Capacities
Goal setting both short and long term.
Focus and self-talk/verbal cues. This will help with distraction control and negative thoughts.
Performance routine and pre-competitive preparation plans.
Anxiety control and relaxation.
Personal responsibility and involvement in critical thinking and decision making.
c) Lifestyle and Personal Objectives
Coach must continue to assist the athlete with personal development.
Coaches must use a holistic approach by integrating sprint canoe/kayak, school and life goals.
Economic and independence issues may surface for the family and consequently the athlete. These issues will arise
with the balance and choice of school, relocation, and canoe/kayak demands. Money to support and balance all
issues becomes a determining factor during this stage and with the progression into the next stages.
Sport school options or modified traditional forms of schooling/scheduling of classes can assist in balancing canoe
kayak and education online schooling has become popular for many top U18 athletes.
Optimize canoe/kayak cultural and lifestyle habits, which include nutrition, hydration, recovery and regeneration, as
well as tapering and peaking. This should include both paddler and parental education.
30

Athlete takes more responsibility for monitoring rest and recovery strategies (diary/log).
Injury prevention and recovery utilizing family chiropractor, physio therapist, massage therapy and family MD.
Education in the preparation for different weather and environments (cold, heat & altitude).
Through Talent Identification and Monitoring (TIM), men and women paddlers in consultation with their coach will
begin and continue to make some decisions regarding a distance priority -1000m, 500m or 200m during the mid
and end of this stage.

National Training camps and international racing opportunities become available to identified paddlers on the National
Development, National Junior and U23 levels. Development continues to be a priority in the physical domain
endurance, speed, strength as well as developing technical, tactical and mental capabilities through a variety of
competitive situations.
Target Area
Objectives
Coaching
Technical
Equipment
Skill / Tactical
Speed
Coaches working with athletes at this level are to be trained and certified in USA Canoe
Kayak High Performance Two HP2.
Coaches are to be training in USA Canoe Kayak High Performance Three HP3
coaching education program.
Coaches are attending the Coaching and Leadership Conference held annually in OKC.
Coaches are now applying for International Coaching Experiences (ICE) available
through USA Canoe Kayak National Development & Senior Programs.
Coach / athlete relationship gradually may change to a personal coach role as the athlete
moves towards the National U23 and Senior Team programming and staff.
Personal coaches are encouraged by the National Team staff to stay involved with their
athletes and are given opportunities to attend camps.
Double and multiple periodization yearly training plans (YTP) are being used by coaches
in preparing athletes.
Athlete continues to refine technical aspects through training to maximize racing
performance.
Athletes have a complete understanding of the National Technical Templates and
analyze video sessions on their own as well as with coaches.
Athlete adapts equipment to their personal preferences within the racing guidelines.
Athlete takes responsibility for maintenance of all gear.
Athlete has GPS and heart rate monitor and proper clothing for all training environments
Athlete is comfortable with travel restrictions as they apply to equipment and is able to
pack effectively.
Focused on strategies and tactics for racing.
Athlete learns a variety of tactics and strategies in training that are applied during
competition if you are not measuring, you are not training
Athlete is developing a tactical tool box
Athlete is trained and encouraged to use decision making skills in utilizing appropriate
tactics during competition.
Coach and athlete identify tactical shortcomings and are implementing the required
adjustments.
An individual approach to building speed is taken.
Specificity is very important in its development and implementation.
Both anaerobic alactic and lactic energy systems are now trainable allowing for late
maturation differences.
200m specialist is beginning to surface.
31

Luke Potts LCKC
Cedric Bond Gig
Junior Worlds 2009
Coach Alan Anderson.
Makenzie Sousley
2011 Junior World
Championships
Alyson Morse Jr HP Squad

OTC CV Testing - 2013
Michael Shannon
Senior Physiologist USOC
Wilbert Lam 2011

Junior World
Championships
Brandenburg,
Germany
32

Target Area
Objectives
Mental
Flexibility
Competition
Training
Testing
Monitor, evaluate, and adjust goals.

Continue to set both performance and outcome goals.
Athletes use imagery in refining technical and tactical issues.
During this stage athletes and coaches work on developing all the mental techniques of:
focusing
goal setting process/performance and outcome
handling stressors
relaxing techniques for a competition
energy activation and control
effectively planning for training and for competition
post competition reflection
Individual flexibility routines are refined for practice, competition, and recovery.
Remedial programs may be needed on an individual basis for injury prevention.
Functional Movement Screen (FMS) testing will assist in identifying asymmetrical issues
about a specific joint and prescribe corrective exercises.
International and major competitions available to athletes at Stage 4 - National Team
Trials, Canada Day Regatta, Lake Placid International, National Championships, Junior
World Championships , Olympic Hopes Regatta, Pan Am Championships and National
U23 programs.
Coaches are identifying minor and major competitions within their YTP.
The recommended ratio of training to competition is 50 /50 with race simulation in training
as part of the racing percentage.
Training is designed by the Club coach and monitored by the National Sprint
Development Director or National Senior Team Coach as requested.
National Team Time Standards establish guidelines for athletes and coaches gearing up
for various National Team selection opportunities.
National Development, National Junior and U23 Team training camps are offered at
Olympic Training Centers and identified Level 3 Recognized Clubs to identified athletes
based on approved and posted Selection Criteria.
Average sessions should be 90 - 120 minutes in duration. Training is a year round activity
with 9 to 12 training sessions per week.
Emphasis in practice should be on providing a competitive environment in training.
National Fitdex testing (2X per year) and on water time controls over various distances
within the YTP are administered by Club coaches and the results are forwarded to the
National Sprint Development Director.
Athletes are thereby assessed from a National perspective for Talent ID and monitoring
purposes (TIM)
Testing items may include:
Vertical Jump / Medicine ball / Bosu Ball balance test.
Critical speed 40 yd run / 1200m run / 4km run.
Predicted 1RM Bench Pull / 30, 60 & 90 Bench Pull / Max Chin ups.
Functional Movement Screen Test to be done by sports medicine staff.
On the water testing protocols include the specific distances of: 100m, 200m, 500m
1000m, 2000m (with turn) and are tied to the Yearly Training Plan.
Later in this stage, more specialized testing is carried out on athletes by Integrated
Science Team (IST) - aerobic and anaerobic power and capacity tests.
Athletes should be receiving annual physicals and regular blood analysis as part of the
monitoring process.
Assessments are used to make individualized training recommendations for each athlete
to help improve performance.
33

Target Area
Objectives
Nutrition
Safety
Ancillary Capacities
National Training camp settings provide seminars for coaches and athletes on nutrition
see National Sprint Development Director for electronic versions.
Athletes should be working with a nutritionist to identify any deficiencies and make the
required adjustments.
Coaches and athletes are aware of and follow the seasonal and local regulations in their
training.
Athletes have identified their areas requiring improvement and are making the required
adjustments.
Team USA 2009 Moscow Junior World Championships

[Absent due to illness Ryan Stock]
Team USA 2011 Brandenburg Junior World Championships

[Absent due to illness Bryse Paffile]
34
STAGE 5a COMPETING TO EXCEL

Maximizing the Engine & Sprint Canoe Kayak Specific Skills & Fitness
Age: Males 21-23+/- and Females 22-23+/STAGE 5b COMPETING TO MEDAL
Further Maximizing the Engine, Sprint Canoe Kayak Specific Skills &
Fitness
Age: Males 23 + and Females 23 +
Carrie Johnson 2008
Carrie racing at Duisburg 2007
Physical Objectives
The focus of Stage 5a & 5b is on performance - Maximizing the Engine and refining of technical, tactical and mental
elements. All of the paddlers physical, technical, tactical (including decision making skills), mental, and personal and
lifestyle capacities are fully established but are continually being refined for incremental gains. The focus of training will
shift as the athlete progresses in their competitive performance from Stage 5a Competing to Excel to Stage 5b
Competing to Medal.
Maintenance and improvement of physical capacities.
Continue development of physical capacities and core strength.
Physical preparation tailored to peak for major competitions.
Training and Performance

Strength
Implementation of advanced strength training methods.
Loading parameters include; the execution of advanced lifting techniques (Olympic-style lifting technique). The use
of advanced lifting strategies and weighted explosive exercises are implemented with emphasis on eccentric
contractions (neuromuscular stretch shortening cycle).
35

Speed
An individual approach to building speed is taken. Specificity is very important in its development and
implementation.
Skill
Focused on canoe/kayak strategies and tactics for racing.

Specificity should be a focus at all times.
Technique is always a focus along with canoe or kayak skills.
Flexibility
Individual flexibility routines are refined for practice, competition, and recovery.
Remedial programs may be needed on an individual basis for injury prevention.
Testing Objectives
Testing continues to be a critical component in monitoring adaptation to training and competition. In the Competing to
Excel and Competing to Medal stages, measuring to identify training factors which can separate a top 9 finish from a
podium performance. The types of tests become very specific and sophisticated during these stages. This will ensure a
pathway is in place to support the late entries into the sport.
Dryland & Water
USA Canoe Kayak National Teams Director and National Team staff arrange for an Integrated Science Team (IST)
through USOC Performance Services to be involved as to the types, frequency and support of testing in training and
competition.
William Irving, NTD w Pat Dolan /Dr Sperlich/Ryan Dolan

Maggie Hogan w Dr Sperlich OTC CV - 2011
Psychological Objectives
The importance and role that psychology plays on performance is critical for producing performances at these
stages. Sports psychologists are deployed to assist in maximizing these skills with the paddlers and coaches.
Mental Training Skills
Regular monitoring, evaluating, and adjusting of goals (short and long term).
Individualize and implement visualization techniques for both training and competition.
Individual refocusing strategies in place for Stage 5a, with a progression to the consistent implementation of
strategies for Stage 5b.
Media relations training and distraction management throughout quad preparation Trials, Worlds and Olympics.
36

Refine IPS with the ability to target activation levels during training and competitions in Stage 5a with a progression
to control and target IPS activation levels during training and competitions in Stage 5b.
Continue to set both process/performance and outcome goals.
Mental Capacities
Well developed and refined individual mental training skills.

Refocusing plans/coping strategies.
Will to win with consistent drive, concentration and focus.
Independent decision making and is capable of teamwork and taking advice.
Advanced anxiety control and relaxation.
Lifestyle and Personal Objectives
Increase knowledge of ancillary components.

Maximizing of self monitoring and rest and recovery strategies (diary/log).
Integrated support and network structure IST and USOC Performance Services staff.
Frequent breaks.
Career and canoe/kayak planning sustained.
Optimize in Stage 5a and maximize in Stage 5b the sprint canoe/kayak cultural and lifestyle habits, which include
nutrition, hydration, recovery and regeneration, as well as tapering and peaking.
Individualized management and career planning.
Full integration of canoe/kayak, career, and life goals.
Stage 5b will introduce the paddler to re-setting goals for transition from National Senior Team athlete to life after
canoe/kayak.
Canoe Kayak
During Stages 5a and 5b, the paddlers have specialized (distance and events) and are focused on performance.
Advancement of all skills is always a priority, but the continued mastery of acquired skills and attributes need to be
revised from time to time to keep all components refined and at their maximal capacity and in line with trends in ICF
Sprint Canoe.
In Stage 5a Compete to Excel the athlete is still developing to the point of reaching the A Final on a consistent basis.
Once this goal is achieved the athlete now enters Stage 5b Compete to Medal and is targeting podium finishes on a
consistent basis at the international level.
Tim Hornsby USA Olympian 2013 MK1 200m

37

Target Area
Coaching
Objectives
Technical
Skills/Tactical
Training
Competition
Mental
Equipment
Safety
Athlete is working with National Team coaching staff and may have a personal coach.
National Team Coach are certified at HP3 or equivalent level.
National Team Coach works with National Development Director in facilitating/instructing
coaching seminars at the High Performance2&3 levels within USA Canoe Kayak.
HP2/3 and NT coaches are participating in PD workshops offered by USOC.
NT coaches consult with the athlete to establish technical, tactical, physiological and
psychological expectations/goals for their respective athletes.
Stroke force application analysis is conducted.
Refine technique with coach or self through use of video and software Dartfish /
Coaches Eye App.
Identify competition strategies to ensure the greatest potential for podium performances
including refinements to race plans and performance management. Stressed in a
competitive environment in both training and competition including the maximizing of:
pacing / decision making skills / use of video analysis (coach & athlete self analysis) /
modeling in training and competition / event specific technical and tactical preparation /
specific technical and tactical skills under competition conditions / pre race activation.
Athletes have a full time commitment to year round training.
Frequency of training sessions daily and per week varies according to YTP.
The goals of these stages are to maximize fitness preparation while doing so in a
competitive environment. Performance becomes the primary factor with the focus from
Stage 5a Compete to Excel to Stage 5b Competing to Medal.
Athletes are involved in residency and/or NT training camps domestically or abroad
scheduled year round.
Fall training and at home training periods are either designed by the personal coach in
consultation with the National Team coach or by NT coach.
Athletes are supported by NGB in their efforts to seek training group environments with
athletes from other countries on an individual athlete basis.
Average sessions should be 90 to 120 minutes in duration.
Recommended training to competition ratio is 35% training: 65% competition. Emphasis
in practice should be on providing a competitive environment in training. The 65%
recommended ratio accounts for practice races and race simulation in training.
The competition schedule for Stage 5a Compete to Excel and Stage 5b Compete to
Medal athletes is constructed with the goal of achieving optimal performance at World
Championships, Pan Am Games and Olympic Games.
An appropriate number of selection Trials / World Cups are included as a lead-up to the
major competition of each year.
All aspects of training and competition are individualized.
Double periodization is utilized with multiple peaks for identified competitions.
Focus is on Stage 5a or Stage 5b specific performance objectives.
Competition preparation includes an individualized warm-up and cool-down. Advanced
recovery techniques, equipment routines and nutrition strategies are implemented.
Senior NT athletes compete at the National Championships with their home clubs.
Support staff monitors NT athletes at established points of the YTP sport psychology.
Attention to detail in the training and the performance environment by the athlete, coach
and team in managing distractions.
Mental domain is a KEY area for the Stage 5a Compete to Excel and Stage 5b
Compete to Medal
Athlete and coaches are competent in all aspects of equipment preparation and
maintenance, but the main responsibility rests with the athlete.
Back-up equipment ready and tested to use at any time.
The inherent concerns of international competition.
38

MEET SOME of the USA CANOE KAYAK CLUB COACHES
Coach Anderson Gig Harbor
Coach Queitzsch SCKC
Coach Ciur LCKC
Coach Saleh SCKC now OKC Coach Barlow San Diego
Coach Ulmer Gig Harbor
Coach Henderson Cascade
39
Coach Sousley Gig Harbor
Coach Bransfield - SCKC
STAGE 6 ACTIVE for LIFE MASTERS

The goal of this stage is to keep participants involved in any form of paddle sport for life sprint, dragon boat, surf ski,
outrigger, marathon, downriver, slalom, stand up paddling, sea kayaks and any other crafts for recreation and or
camping. The key is fitness for life as a lifestyle utilizing our rivers, lakes and oceans.
Participants enter the Active for Life stage at any age. Some people enter this stage from the paddle sport competitive
scene, while others may never have been competitive paddlers and just enjoy the recreational and fitness aspects.
Entrepreneurial opportunities are pursued by some former athletes and find themselves giving back to paddle sport
through their companies. Participants in this stage have the potential to be valuable members of a Club through roles as
volunteers, coaches, officials and directors.
Coach Chris Barlow 92 Olympian
Coach Blane Chong Fit for Life
PRACTICAL IMPLICATIONS
USA Sprint Canoe Kayak has at its core a Club based approach.
Club coaches are now trained with a sport specific approach to coaching education - Coach Level, High Performance
One, High Performance Two and High Performance Three - and are engaged more than ever through the Sprint
Coaches Association in our sports governance decisions.
Yet we must do a better job in the preparation of our athletes for international competition. Technical template skills must
be taught in a more uniform manner so that our athletes coming up through the system are using a common paddling
technique. The frequency of training opportunities at the Club level for athletes wishing to compete on the international
scene has had a positive change but is not uniform across the country.
Through the USA Canoe Kayak ADP, the critical windows of development must be recognized by all of our coaches,
athletes, officials and directors to ensure our growing yet still limited number of members have the opportunity to be the
best they can be!
As our membership recruiting drives bring in new members, Clubs will need to provide appropriately sized boats and
equipment for athletes as they move through the Skill Development stages. These young athletes will require smaller
boats and paddles of the appropriate length and blade size to have a positive paddling experience.
Establishing a new Under 12 category will go a long way to providing young athletes the appropriate competition
experience.
40

IMPLEMENTATION
Shared Vision
USA Canoe Kayak is excited to share this ADP vision of the National Sprint Development Program. Implementation of
USA Canoe Kayaks ADP has already begun creation of a four tiered Coaching Education program; formation of a
Sprint Coaches Association (SCA) and the ongoing process of revamping our National Championships.
With a collective approach and philosophy to ADP goals and principles, USA Canoe Kayak assists Clubs in providing
paddlers with the optimal environment for their development and enjoyment of our sport.
Coaches from Clubs across the country have been instrumental in the initial review of this program and continue to have
input.
The official launch of the USA Canoe Kayak ADP occurred in Oklahoma City, February, 2010. The second review
occurred at the Coaching and Leadership Conference OKC February, 2013.
CONCLUSION
This document provides an overview of USA Canoe Kayaks ADP; defines the principles on which the ADP is based;
outlines the framework, key aims and elements of each stage; and highlights some of the practical implications for the
USA Sprint Canoe Kayak. It is an opportunity for us to assess what we are doing at the present time with a look at how
we might make some improvements for all of our members in the future. This is an evolving program.
Andrew Field, Alyson Morse 2013 Junior High Performance Squad + Coach Sousley
41

Credits
A special thank you is extended to the following Club coaches: Shaun Caven, Alan Anderson, Jon Sousley, Graham
Ulmer, Aasim Saleh, Claudiu Ciur, Kalen Lee, Blane Chong, Dan Henderson, Chris Barlow, Heather Fenske, Marsh
Jones, Kathleen McNamee, Chris Queitzsch, Neil Bransfield and Zsolt Szadovszki, for their tireless efforts in
developing athletes within USA Sprint Canoe and Kayak.
Dr Stephen Norris, WinSport Canada for your Athlete Development Program presentations, guidance and support at
the Coaching and Leadership Conference, OKC 2013
The USOC Performance Services Staff and USOC Olympic Training Centers for continuing to provide support and
expertise that is world class and always appreciated.
Greg Barton, Epic Kayaks Inc; Michael Martinov, Braca-Sport USA / Nelo USA; and Joe Galea, Seals for their
generosity in supporting the National Sprint Development Program.
Finally to all of the athletes, parents, volunteers, officials, directors and USA Canoe Kayak staff, your efforts in
support of sprint canoe/kayak is appreciated.
Thank you to the athletes whose photos are included in this document they have been included to motivate others
who will follow.
Jolin Bevin and Joel Guay thank you for making available many of the photos.
References
Balyi, I. Sport System - Building and Long Term Athlete Development in Canada.
Balyi, I. Cardinal, C. Higgs, C. Norris, S. and Way, R. Canadian Sport for Life: Long Term Athlete Development
Resource Paper, Canadian Sport Centres, 2005
Balyi, I. and Way, R. Long Term Planning of Athlete Development.
The Training to Train Phase. B.C. Coach, 1995.
Bar-Or, O. The child and the Adolescent Athlete Blackwell Science Ltd, Oxford, UK, 1996
Bloom, B. Developing Talent in Young People. New York: Ballantines, 1985.
Dick, F. W. Sports Training Principles 4th Ed. A & C Black, London, 2002.
Long Term Athlete Development models used in Canada and Britain.
Malina, R.M. and Bouchard, C. Growth, Maturation, and Physical Activity. Champaign, Ill.: Human Kinetics, 1991.
Robertson, S. and Way, R.: Long Term Athlete Development Coaches report Vol. 11 #3
Rushall, B. The Growth of Physical Characteristics in Male and Female Children. In Sports Coach, Volume 20 Summer
1998
Sample, B. Its Gotta Be Fun! Ottawa, Ontario, 1984
Sanderson, L. Growth and Development Considerations for the Design of Training Plans for Young Athletes. Ottawa
CAC, SPORTS Volume 10 #2 1989.
Stafford, I. Coaching for Long Term Athlete Development. The National Coaching Foundation, Leeds, 2005.
42
Claire Kim Silver Medal & Bailey Nurmia - Bronze Medal with Coach Caven
2010 Bochum Regatta, Germany
Friendships through Paddling
43

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ATHLETE DEVELOPMENT

Building a Strong Sustainable Foundation

Athlete Development Program

Gig Harbor 2012 National Champions

3x USA Olympian Carrie Johnson

Athlete Development Program

Athlete Development Program

Athlete Development Program

Athlete Development Program

Ryan Dolan, Silver Medal 2008,

Athlete Development Program

Athlete Development Program

Andrew Field, Gold Medal, 2012 Canada Day Regatta

Athlete Development Program

Athlete Development Program

Athlete Development Program

Critical Windows for Optimal Training (Balyi & Way, 2005)

Physical, Mental Cognitive, Emotional Development

Athlete Development Program

Fall Kayak Camp Women OTC

Fall Canoe Camp OTC Lake

Athlete Development Program

Athlete Development Program

Athlete Development Program

Stages of ADP - USA Canoe Kayak

Females 12 15 +/Males 13 -16+/-

Females 15-22+/Males 16-22+/-

Athlete Development Program

STAGE 1 FUNdamentals & Foundations

Training and Performance Targeting the Windows of Trainability

Athlete Development Program

General Outcomes for Stage 1

Enthusiasm for sport in general developed from positive experiences

Sprint Canoe Kayak Specific Outcomes

Require a good working knowledge of USA Canoe Kayaks ADP.

Athlete Development Program

Launching and docking a boat properly.

Athlete Development Program

STAGE 2 SKILL DEVELOPMENT

Training and Performance Targeting the Windows of Trainability

Foundational athletic skills (ABCs) are the focus of strength development.

Athlete Development Program

General Psychological Objectives

Goal setting sheets

Athlete Development Program

Sprint Canoe Kayak Specific Outcomes

Improving basic paddling strokes.

Athlete Development Program

Athlete Development Program

STAGE 3 LEARN TO TRAIN & COMPETE

General Physical Objectives

Training and Performance Targets of Windows of Trainability

Athlete Development Program

Seated Medicine Ball Toss with back to the wall

Athlete Development Program

General Psychological Objectives

a) Mental Training Skills

c) Lifestyle and Personal Objectives

Athlete Development Program

Fall Annual Kayak Camp 2012 OKC

Alyson Morse Gig Harbor Frostbite Camp 2012

Sprint Canoe Kayak Specific Outcomes

Single periodization is recommended for this stage of development.