Skills Matrix

The physical and training practices in this domain have been framed in terms best practices to apply at each ofthe LTAD stages. Practices include workout types and training frequencies to use at different stages as well as the underlying knowledge and skills required to train as a competitive athlete - tapering, recovery and regeneration, etc. 

Active Start FUNdamentals Learn to Train
Aerobic Cross Training
Participating in multiple sports/physical activities year round Participating in 2-3 sports in addition to orienteering
Participating in at least 1 other aerobic sport
Participating in various activities at elevated heart rate for incrementally longer duration
Long Slow Distance Training
Participating in various activities at elevated heart rate for incrementally longer duration
Periodically going for a steady paced run in heart rate zone 1 or 2
Hill Training Workouts
Running up hills as part of games and fun activities
Planning Training
Periodically going for a steady paced run in heart rate zone 1 or 2
Periodization of Training
Participating in multiple sports/physical activities year round Participating in 2-3 sports in addition to orienteering
Participating in at least 1 other aerobic sport
Sleep

Sleep is the number one factor in recovering and regenerating from training and competition and plays a huge role in performance.  Sleep practices include getting enough sleep, ensuring the quality of the sleep one is getting, and routines and practices that help regulate and improve one's sleep.

Getting adequate sleep of 11-13 hrs/night plus an afternoon nap Getting adequate sleep of 10-11 hrs/night plus 30 min nap between 2-4pm Getting adequate sleep of 9.5-10 hrs/night plus 30 min nap between 2-4pm
Reducing or eliminating screen time before trying to sleep Establishing a pre-bedtime routine that includes avoiding screen time Maintaining a good pre- and post-sleep routine
Avoiding caffeine intake Establishing predictable meal times and routines Maintaining predictable meal times and routines
Avoiding caffeine intake Limiting and monitoring caffeine intake