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Athletic Development Programme 2020

Programme Information

The Wakatipu High School Athletic Development Programme (ADP) encompasses the learning of fundamental movement patterns required for strength and conditioning training based on long term athletic development models. The ADP aims to ensure all students are capable and proficient to operate in a performance training environment, which involves being physically prepared for the increased load, volume and intensity and being competent in all advanced gym movements. 

The programme begins with movement competencies based around safety and progressions and progresses to lifting movements with modified equipment and minimal resistance. Correct technique is constantly reinforced and each student athlete is progressed through developmentally appropriate drills for their age and competence. A limiting factor in almost all sports is speed, so during the ADP full movement skills to promote explosive power development will be taught. 

The Wakatipu High School ADP is open to all students at school. It is an opportunity for students to access extra knowledge and support and improve personal performance in their chosen sports. The ADP is offered each term and is designed to run over the course of three terms a year for students with modular progressions taking place over time.

Contact
Please enquiries please contact: Brad Fleming

Seniors: Term 1-3
Juniors: Term 2-4


Programme Details
Location: Fitness Studio at WHS
Sessions: Two one hour active sessions per week. Every second Friday morning is a mobility session for all athletes.
Times: Morning and afternoon session times are available. Morning session begins at 7:20am and afternoon at 3:45pm.
Length: 8 weeks. Week 4-11
Numbers: 12 maximum per group
Cost: Approx $150 per term (TBC)
Trainer: Brad Fleming (Sports Coordinator)

Programme Overview
Term 1
 
Senior Programme
Movement competency 
 
Testing
 
R.A.M.P warm up
 
Lifting technique/certification
 
Commence lifting programme
 
Recovery protocols
 
Athlete reporting
 
8 weeks 
 
2-3 sessions per week 
Term 2
 
Senior Programme
Testing start and finish 
 
Term 2 lifting - Bronze Programme
 
Athlete reporting
 
2-3 sessions per week
Term 3
 
Senior Programme
Testing start and finish 
 
Term 3 lifting - Silver Programme
 
Athlete reporting
 
2-3 sessions per week
Term 2
 
Junior Programme
Movement competency 
 
Testing
 
R.A.M.P warm up
 
Body weight proficiency
 
Body-weight circuits
 
Recovery protocols
 
Athlete reporting
 
2-3 sessions per week
Term 3
 
Junior Programme
Movement competency 
 
Testing
 
R.A.M.P warm up
 
Body weight technique proficiency
 
Body-weight circuits
 
Recovery protocols
 
Athlete reporting
 
2-3 sessions per week
Term 4
 
Junior Programme
Advance to lifting certificate
 
Lifting programme - Copper Programme
RAMP stands for:
  • R – Raise body temperature which can be done by doing 5-10min pulse raiser exercises - cardio equipment/ladders/speed drills/low impact games.
  • A – Activate the most important muscles which include; glutes, shoulders, neck, ankles, quads and core muscles as well as postural back muscles. Re-hab/pre-hab exercises, balance/stabilisation work, band work, glute activation.
  • M – Mobilise the body to have a better range of motion while exercising and competing. Shoulder broomstick work, hips, T-spine squat depth.
  • P – Potentiate the main muscles to be used during that particular session. This can be done by doing a submaximal lift if lifting relatively heavy or by doing a few repetitions of the exercises to be used during the session.
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Address
47-49 Red Oaks Drive
Frankton, Queenstown 9300
03 4427370
2023 Term Dates
Term 1: Monday 30 January to Thursday 6 April
Term 2: ​Monday 24 April to Friday 30 June
Term 3: Monday 17 July to Friday 22 September
Term 4: Monday 9 October to Wednesday 13 December​
Report an absence
To report a student absence, please complete this form, call the school office at ​03 442 7370 or email attendance@wakatipu.school.nz

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  • Home
  • About Us
    • Our School >
      • Principal's Message
      • Our Values
      • Board of Trustees
      • Strategic Plan
    • Our Staff >
      • Our Staff
      • Vacancies
      • Reader/Writers
    • Facilities >
      • Library
      • Uniform Shop
      • School Cafe
    • Finance
    • School News
    • Calendar and Key Dates
    • Policies and Processes
    • Complaints
  • Academic
    • Curriculum and Timetable >
      • Ākonga Profile
      • NCEA
      • Timetable
      • Assessments
      • Course Options
    • Mathematics
    • Science
    • English
    • Social Sciences
    • Arts
    • Languages
    • Technology
    • Health & PE
    • Student Learning Services
    • Gifted Education
  • Extracurricular
    • Student Leadership
    • House Competition
    • Sports
    • Arts and Culture
    • Outdoor Recreation
    • Duke of Edinburgh
    • Stars Programme
  • Attending WHS
    • Prospectus
    • Enrolment
    • Kaupapa Māori at WHS
    • Wellbeing
    • Support >
      • Pastoral Support
      • Financial Support
      • Guidance Support
    • Rules and Expectations
    • Reporting Bullying
    • BYOD
    • Online Safety Hub
    • Uniform Requirements
    • Careers
    • Stationery
    • Lockers
    • Buses
  • International
    • International Home
    • Homestay Hosts
    • Curriculum and Activities
    • Living
    • Prospectus
    • Enrolments
  • Community
    • WHS Foundation
    • Branches Trust
  • Contact
    • Contact us
    • Parking