LTAD is a process that involves developing a planned training, competition and recovery regime that allows performers to fulfill their long-term sporting potential. Experts in the field believe that it takes 10,000 hours of extensive practice to excel in anything, which equates to about 10 years hard work.

Developing athletes should base their training around what is termed the peak height velocity (PHV) or growth spurt. In boys this usually occurs between the ages of 13 and 18 but everyone is different. Training should be specific to the individual and should be based on biological age not chronological age. People mature and develop at different rates and although missing a window of opportunity is not disastrous, it may mean that your genetic potential is never reached.

• The best time to develop skills is before your growth spurt
• The best time to develop your aerobic system is just after your growth spurt
• The best time to develop your strength is 12-18 months after your growth spurt

FUNdamentals (Age 6-9): school, club

The emphasis is placed on enjoyment and participation in as many different sports as possible. This is a key time to develop basic running, jumping, throwing, kicking and catching skills as well as agility, balance and co-ordination.

Learning to Train (9-12): school, club

This should involve learning general sports skills as well as continuing to develop fundamental movement skills. Conditioning should be based around game play and body-weight exercises. Players can be introduced to the concept of training.

Training to Train (12-16): school, club, school of rugby

This should involve general conditioning and functional fitness for rugby. The growth spurt should be monitored to allow for windows of opportunity to be maximised. Core skills can be developed and game sense and mental skills introduced.

Training to Compete (16-18): school, club, county, academy

Sport specific technical skills can be practiced under competitive conditions and tactical preparation becomes more advanced. Conditioning programmes should be individualised around the growth spurt.

Training to Win (18+): university, club, county, senior academy

Players are introduced to adult programs as their growth allows. It is important to optimise technical, tactical and skill performance in competition with frequent physical and mental breaks to allow the training done to take effect.