Young kids
- Do you wish to start your kid's sports journey with athletics?
- Want to improve your kid's performance in athletics?
- Do you wish to improve your kid's overall development through athletics?
Event specific
- Are you looking to improve your kid's running form, range of motion, strength, agility targeting a specific sport?
- Do you want to improve performance through strength and conditioning or rehab from specific injuries?
Elite athletes
- Are you looking to migrate your kid from the school/university circuit to being a professional athlete?
- Do you want a professional training plan targeted at a specific event (state/national) or discipline?
Training methodology
TAB adheres to world standards set by the IAAF (International Amateur Athletic Federation) when it comes to designing the programs for young athletes.
TAB follows the time-tested and scientifically-proven stages in the holistic development of young athletes. These stages ensure optimum training that coincides with the needs of the child, prolongs their sports life and prevents career-threatening injuries.
Stage 1: Foundational (6-9 yrs)
Focus on Foundation skills and movements also known as ‘physical literacy’.
– Develop basic fitness and foundation movement skills: Agility, Balance, Coordination (ABC) and Speed.
– Improve movement skills related to body awareness, hand-eye and foot-eye coordination
Stage 2: Multi-Events (9-12 yrs)
Focus on developing athletics skills.
– Learn technical aspects of all disciplines in athletics: Running, Jumping, Throwing.
– Positively develop basic mental skills that underpin performance and continued participation such as the five C’s communication, commitment, control, confidence and concentration.
Stage 3: Event Group Development(12-16 yrs)
Focus on ‘Building the Engine’ or specialization.
– A structured program on specific event group (jumping, throwing, sprinting) rather than ALL events.
– Greater individualisation of fitness and technical training
– Specific targets for each competition with a view to learn basic tactics and mental preparation.
Training Structure
Pre stretch
The first thing stretching does is increase the blood flow to your muscles to prepare them for strenuous activity.
Stretching in the proper way will loosen your muscles and tendons for better flexibility and range of motion during your workouts.
Warm up/Cardio
Warming up helps get the body ready for aerobic activity. A warmup slowly warms up the cardiovascular system and increases blood flow to muscles. A good warmup lowers muscle soreness and lessens injury risk.
A brisk walk or a slow jog is an ideal warmup.
General Conditioning
These routines are targeted towards improving the running biomechanics of the athlete. These include ABC (Agility, Balance, Coordination) drills, vertical jumps, and basic plyometric exercises.
Event Specific Routines
Light to moderate exercises which are directed towards developing event-specific capabilities..
Core
Proper strength and conditioning allow an athlete to strengthen supporting muscles, even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement patterns and enhance coordination and peripheral skills. Increases muscle strength and endurance.
Core routines are specifically designed for injury prevention and can improve balance, stability, and posture while enhancing athletic performance.
Body weight exercises coupled with medicine balls, resistance bands, dumbells, and other simple equipment are part of the strength and conditioning program..
Cool Down
Cooling down is often a neglected part of the training routine. Cooling down after your workout lets the heart rate and blood pressure slowly recover to pre-exercise levels. An ideal cool-down routine helps remove lactic acid from your muscles and prepare your muscles for the next time you exercise.
Deep static stretches (standing, sitting and lying down) with 20 to 30 secs hold are an integral part of our training plan.
Training centers
- University Ground (Marine Lines) – 5:15 to 6:45 PM, MWF
- Godrej Ground (Curry Road) – 6:30 to 7:45 PM, TTS
- Chickoowadi Ground, Borivali West – 7:00 to 8:00 PM, MWF
- Civic Park, Kastur Park, Borivali West – 7:30 to 8:30 PM, MWF