Fitness for young athletes -
Naturally, seeing my dad and brother hitting reps with the bench press, my thought became benching is the answer! After working with many individuals across the lifespan we have found that this is common, people want to train and understand the benefits; however, they do not know where to start.
Olympic lifts, deadlifts, agility training, power training, and so forth is safe for individuals of all ages IF implemented wisely onto a cultivated foundation. Our early programs need to be based on the fundamentals of Training Age. This concept gives us a starting point, no matter what age you want to begin your fitness journey!
We strongly advocate fitness and strength training across the lifespan! We are big advocates when it comes to strength training for youth athletes, but there is plenty of scientific research to support j ust how valuable implementing this form of training is!
This program will take you through the fundamentals of strength training and progress you to more functional, advanced movements. Not sure where to start with your exercise programming?
This is the program that will teach you. As a whole, strength training builds resilience and capacity to reduce injury and improve performance in youth athletes. However, what about older adults?
As we like to say, start them young and keep them going to preserve life longevity! When divulging into the fundamentals of training age, there is a big difference between your biological and training age. Biological age corresponds to the number of candles on your birthday cake.
Training age is related to years of training experience in a particular exercise domain. For example, an athlete that has focused solely on resistance training for 3 years would have a resistance training age of 3 and a plyometric training age of 0.
As much as biological age is individualized to you, training age follows suit! Therefore, we cannot assume every athlete on a team or every individual at the age of 10 or 50 is able to complete the same style of workouts.
These programs will ultimately look different as a whole, however, if each individual has a training age of 0, the starting point may look extremely similar! Training age is a great concept to understand regarding the fundamentals of getting started with a training age of 0. Below is our program to get you started on learning foundational patterns!
We will focus on low resistance and high reps for motor learning. Resistance training will mostly be bodyweight to complement foundational development!
No matter the end goal, if your training age is 0, the focus is on utilizing Integrative Neuromuscular Training and honing in on the FUN damentals of training. Image From: Myer et al In other words, build a really strong foundation focusing on patterning and understanding the movements before adding load, velocity, or other complexities to it.
Before deadlifting, bench pressing, and throwing, learn a hip hinge , pushup , and balance , respectively. Sample [P]rehab Fitness Fundamentals Program Exercise Video. Start on your hands and your feet, and have your hands positioned under your shoulders.
To begin the exercise, assume a high plank position while keeping your body straight lower your chest down towards the ground as far as you can, push up to the starting position, and repeat. This should feel like an upper body workout, your shoulders, chest, and triceps.
The Prehab membership is the anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym! Trial it for free , and learn how to get out of pain, avoid injury, and optimize your health with [P]rehab!
Position yourself standing in a corner with your back to it, or with a wall, chair, or sturdy object near you. Pick up one foot and balance on the leg that is in contact with the ground on a firm surface.
Focus on standing upright and not letting yourself lean side-to-side or forward or backward. It is ok to let your hip and knee bend a little bit.
You should feel like your balance is being challenged. For example, Garrison et al showed baseball players with UCL tears scored significantly lower on the Y Balance Test.
They also looked at the total rotation range of motion and found this to be a contributing factor. However, it does not take away from the point of the importance of having a foundational base to allow complex movement!
Get set up in a standing position balancing on one foot on a firm surface. While maintaining balance, reach with your opposite foot in a Y-orientation — see video for demonstration and tips. The first phase of strength training for youth athletes should focus on 70 percent movement pattern training and 30 percent resistance training.
Think of a short-term sacrifice for long term development or setting the stage for gains, then working towards the gains when appropriate.
As training age progresses these numbers flip to 70 percent resistance training and 30 percent fundamentals. However, note that FUNdamental training never fully goes away!
One of the major rules of motor learning is the activity must be challenging yet successful. Having the tools and support structure to overcome obstacles is rewarding, which in the brain leads to long term storage and skill acquisition.
For example, Adolph et al found that month-olds on average fall 17 times per hour while learning this skill. How can we fail SO MANY times yet keep trying? We think it is due to the support, encouragement, and safety caretakers give us during this time.
We are humans which means that we are not perfect. Mistakes will be made and this is a great thing, as mistakes allow us to learn and understand at deeper levels.
Madigan et al found that in junior athletes, perfectionistic concerns emerged as a significant positive predictor of injury. If you are a coach, trainer, physio, healthcare provider, etc.
If you are starting a training program today, do not aim to be perfect, aim to be human, and commit to enjoying the process. We are here to help guide that process as desired and to answer the question of how to begin strength training!
Construct the foundation to build the house upon. That is what fitness fundamentals are all about. We often try to rush the process instead of slowing down and making sure you have a good understanding of movement standards before loading a bunch of weight on top of it.
Should you be running if you are unable to do a single-leg stance? Dillon is a Sports Physical Therapist, performance coach, and adjunct professor residing in Syracuse, NY whose passion is providing holistic solutions to improve all aspects of human performance.
Along with working with clinical athletes across the lifespan, he provides on field coverage for youth and semi-professional teams. After his undergraduate studies at Syracuse University, he earned his Doctorate in Physical Therapy from SUNY Upstate Medical University, where he now serves as an Adjunct Professor.
He is the founder and owner of AP3T: Action Potential Performance Physical Therapy practicing wellness, prevention, and solution-based health care. decreased cardiovascular disease risk , in addition to improving psychological well-being 3, 4 , as well as helping to reduce both the severity and incidence of injuries 7.
In accordance, strength training is now well-recognised as both safe and effective for children and adolescents when appropriately designed and supervised by qualified professionals and consistent with the needs, goals and abilities of each individual 2, 8, 9, There is also a compelling body of scientific evidence that supports regular participation in youth resistance training to reinforce positive health and fitness adaptations and sports performance enhancement 2.
Older myths and misinformation, regarding the potential negative effects of resistance training for children, have been refuted. Thus, coaches, fitness professionals, and young athletes can now focus on the optimal training regimens to enhance muscular fitness and athletic performance 3.
The improvement of athletic performance in youth athletes is a complex task, and achieving high levels of athleticism requires a robust long-term plan.
Sports participation alone, in many cases, does not offer sufficient stimulus to achieve this. Resistance training in all forms e. Stronger young athletes will be better prepared to learn complex movements, master sport tactics, and sustain the demands of training and competition Thus, r esistance training prescription should be based on an appropriate progression according to training age, motor skill competency, technical proficiency and existing strength levels.
Another factor to consider is the biological age and psychosocial maturity level of the child or adolescent 1, 6. A high level of muscular strength contributes to enhancing performance ability in young athletes.
Strength The ability to produce high levels of force is important for sports performance at all levels 9. Good parameters of maximal muscular strength influence performance due to increases in muscular power and muscular endurance Resistance training has been found to be an effective method to promote muscular strength and jump performance in youth athletes 9.
Moreover, it has been shown muscular strength has a direct impact on running speed, muscular power, change of direction speed, plyometric ability, and endurance In accordance with this, it seems that muscular strength is critical for the efficient development of fundamental movement skills FMS The development of muscle strength depends on multiple factors, such as muscular, neural, mechanical, psychological and hormonal 13, Moreover, strength develops in a non-linear way throughout childhood and adolescence.
Nevertheless, strength tends to increase similarly both in girls and boys until the age of 14, where a plateau begins in girls and a spurt is evident in boys 8. It is important to acknowledge the fact that growth and maturation will affect strength gains both before, during and after puberty In this sense, it has been found that relative strength gains in prepubescents are equal, or greater, to those shown by adolescents.
In general, adolescent absolute strength gains appear to be greater than prepubescent gains, but less than adult gains The development of speed throughout childhood will be influenced by multiple changes in the muscle, such as growth in cross-sectional area and length, biological and metabolic changes, neuromuscular development, and changes in biomechanical factors and coordination 8.
As well as with other physical traits, speed development occurs in a non-linear way throughout childhood Strength training can, therefore, be an effective way to overcome the negative influence of this increase in mass by enhancing force production. Simultaneously, it would also positively impact favourable changes in body composition , thus maximising relative maximal force i.
the amount of force an athlete can apply in comparison to their body weight Finally, recent findings have shown that the variance in sprint performance in adolescent boys may be the result of varying degrees of strength and power.
This implies the importance of an early introduction to resistance training for boys wishing to enhance their maximal speed Power Increases in muscular power occur around the time of peak height velocity among youngsters. Moreover, the time when peak muscular powers become noticeable tends to coincide with peak weight velocity.
This phenomenon suggests that increases in both muscle mass and motor unit activation are closely linked to the development of muscular power Evidence in the literature has shown that plyometric training 17 and strength training 3, 18 both have a positive impact on enhancing muscular power in young athletes; even when used in isolation 19 and in combination 9.
As such, strength training can have a significant impact on the power production abilities of young athletes, and considering power is a vital aspect of many sports 20 , there is plenty of justification for the inclusion of strength training within the young development programme.
Injury Reduction Participation in sport involves some inherent risk of injury, and although the total elimination of sport-related and physical activity-related injuries is an unrealistic goal, it appears that an all-round programme which focuses on increasing muscle strength, enhancing movement mechanics and improving functional abilities may be the most effective strategy for reducing sports-related injuries in young athletes 2, 6, The strengthening of muscles and connective tissues through strength training makes young athletes capable of sustaining higher external forces, which therefore makes them less susceptible to soft-tissue injury 6, In female athletes, for example, early engagement in neuromuscular training is likely to result in a reduced risk of anterior cruciate ligament injury later in life 6, Furthermore, specific resistance training exercises can help to prevent the development of bone injuries e.
Moreover, as growth and maturation are periods of rapid development, young athletes are at a greater risk of sustaining injuries, whether they participate or not in competitive sports or non-competitive recreational physical activity 6. In many cases, it is also well-acknowledged that strength training sessions carry a lower risk of injury in comparison to the sport itself 4.
This simply means that children are more likely to get injured playing their respective sport than they are during strength training providing appropriate supervision is in place.
There are many health benefits associated with regular physical activity in children and adolescents. Recent findings indicate that resistance training can offer unique benefits for children and adolescents when appropriately prescribed and supervised, such as positively influencing several measurable indices of health and fitness.
For example 2, 10 :. A strength training programme also seems to be particularly beneficial for sedentary youth who are often unwilling and unable to perform prolonged periods of aerobic exercise, such as overweight or obese children and adolescents.
Participation in a formalised training programme that is inclusive of resistance training can provide an opportunity to improve their muscle strength, enhance motor coordination and gain confidence in their perceived abilities to be physically active 2, Moreover, participation in youth programmes that enhance muscular strength and fundamental movement skill performance early in life appears to build the foundation for an active lifestyle later in life.
Since muscular strength is an essential component of motor skill performance, developing competence and confidence to perform resistance exercise during the growing years may have important long-term implications for health, fitness, and well-being 2.
Bone Development Despite previous concerns developed from unsubstantiated evidence in the 70s and 80s 10 , resistance training seems to be an effective strategy for increasing bone health during the growing years 10, 24, As well as optimising skeletal health during childhood 25, 26 , this is also important for reducing the likelihood of fractures later in life Participation in regular strength training has been shown to improve both bone mineral density 24, 29 and geometry 24, Several findings have pointed out a positive link between physical activity and bone health across the age spectrum Moreover, resistance training has no detrimental effect on linear growth in children and adolescents 4 , although, it has been suggested that mechanical loading of bone has a threshold that must be met to have a positive effect on factors related to bone health 4, Traditional fears and misinformed concerns that resistance training would injure the growth plates of youths are not supported by robust scientific reports or clinical observations 2.
Instead, the mechanical stress placed on the developing growth plates from resistance exercise appears to be very beneficial for bone formation and growth 2, Furthermore, these benefits in bone mass in children are maintained into adulthood While numerous factors, including genetics and nutritional status, influence skeletal health, regular participation in sports and fitness programmes can help to optimise bone-mineral accrual and geometry during childhood and adolescence 32, 33, Cardiovascular Development There is evidence to indicate that the precursors of cardiovascular diseases have their origin in childhood and adolescence 23, 35, Furthermore, risk factors such as total and high-density lipoprotein cholesterol HDLc , low-density lipoprotein cholesterol LDLc , triglycerides, insulin resistance, inflammatory proteins, blood pressure and body fat during childhood have been shown to track into adulthood Given this, the potential influence of resistance training on body composition has become an important topic of investigation, especially considering that the prevalence of obesity among children and adolescents continues to increase worldwide Furthermore, it seems that a higher level of muscular strength is associated with a healthier cardiovascular profile in children and adolescents 34, However, there is likely to be an upper threshold to this, whereby further increases in strength are not met with an improved cardiovascular profile; not to mention that a correlation does not suggest causality.
Additionally, several recent studies have suggested that resistance training or circuit weight training i. combined resistance and aerobic training may have favourable health benefits e. body composition for children and adolescents who are obese or at risk for obesity 11, Neuromuscular Development Prepubescent athletes tend to have neuromuscular control deficits e.
valgus hip and knee alignment during jump-landing tasks , which in turn, is associated with increased injury risk In the early period of life, the aim of a neuromuscular training programme should be to improve the movement efficiency and muscular coordination of children Therefore, it is proposed that resistance training should begin early in life, where the focus should be on enhancing the learning of this new activity and stimulating an ongoing interest in this type of training.
Owing to neural plasticity during the growing years, there is an unparalleled opportunity to target strength development during this period in order to set the stage for enhanced athletic skill and health later in life While chronological age has traditionally been used for initial participation in sports teams e.
unders , it is clear that differences in growth and maturation e. height, weight, strength emerge around the age of years of age These developmental differences in stature and skill can make programming for youth based on chronological age difficult and also unfair due to biological maturity and the relative age effect Although there is no minimum age requirement for participation in a youth resistance-training programme, all participants should have the fundamental competence too 1, 2, 10 :.
Thus, youth strength training could start with children as young as 5—6 years of age, providing they present these fundamental characteristics. Even children that young have been shown to make noticeable improvements in muscular fitness following exposure to basic resistance training exercises using body weight, free weights, machine weights and elastic resistance bands 2.
Another way to view this question is, if children are ready to engage in organised sports, it would also mean they are ready to participate in appropriate progressive strength and conditioning as part of a long-term approach to developing athleticism 6.
Even though it is accepted that youth strength training is a safe and effective method to enhance physical literacy in youth, there are still some areas that need further research to clarify the specific mechanisms that lead to an improvement in both physical capacities and overall health. Owing to the current lack of longitudinal and well-controlled empirical studies and knowing the complex and dynamic progression that occurs during childhood and puberty, some issues of further interest would be:.
Strength training is now a widely accepted form of training for both children and adolescents. Despite previous concerns regarding the safety and effectiveness of youth resistance training, scientific and clinical evidence supports participation in youth resistance training programmes that are well-designed and properly instructed.
These programmes have been found to benefit youths in terms of health and fitness. Finally, it is recognised that all youth should be provided with training programmes according to their individual needs, within a fun and motivational training environment.
Formerly a semi-professional football player, he is currently working as a youth football coach for the Gothenburg football federation and holds a UEFA B license. Learn from a world-class coach how you can improve your athletes' agility.
This course also includes a practical coaching guide to help you to design and deliver your own fun and engaging agility sessions.
When working with and designing Firness Fitness for young athletes program for youth Fitnes ages 13 and underthe Arhletes is to keep it as simple Brain and cognitive health supplements appropriate as Essential skincare products for their needs but also to keep it Optimize exercise recovery and yohng to challenge the kids and encourage their hard work. This balance creates a successful training session, program, and relationship with the athletes. Strength training is a crucial aspect of the development of a youth athlete. Although this is one of the most debatable topics in the field, an appropriate, structured strength training program has been proven to have several physical benefits. Strength training has been shown to improve bone mineral density and the development of tendon and ligament strength to help better prepare the athlete for the physical demands of sport. When implementing plyometric training to Lean body gains performance athlwtes youth, the suggested approach is Snacking on the go integrate resistance, plyometric, and speed training into a progressive Fjtness program in Fitnesss the volume and intensity of Brain and cognitive health supplements periodically houng throughout the year. The systematic structuring athlstes Brain and cognitive health supplements variables—along Brain and cognitive health supplements Fiyness effort, qualified athleetes, and adequate recovery—will determine the outcomes associated with the Anthocyanins in Pomegranates, power, and speed training. In general, the volume i. Young athletes should be given adequate time to recover between sets in order to maintain a high level of performance; however, studies have shown that recommendations regarding rest intervals for adults may not be consistent with the needs and abilities of children and adolescents because of differences related to growth and maturation in response to physical exertion. Thus, a shorter rest interval between sets about 1 to 2 minutes may suffice for children and adolescents when performing this type of training. The importance of adequate recovery between training sessions is sometimes overlooked in youth conditioning programs; these programs often seem to be primarily focused on rest between sets or on the allotted time for protocol completion.Until about age 12, general athleticism—nurtured with free play and multiple sports—should be prioritized over sport-specific iFtness. Even after the athletez Snacking on the go 12, free play—without interference from adults—remains important.
Based on my education in the areas Athlets sports science, human growth and Importance of self-care for diabetes, sports psychology, and coaching, as well Insulin pump therapy maintenance my plus years of experience coaching young athletes both in the weight Fitnss and on the field Healthy lifestyle choices, I recommend the Brain and cognitive health supplements general guidelines for Fkr youth Android body shape. Before athletea age of 7 is a critical time for developing basic movement skills, coordination, balance, and athoetes bones and muscles.
These Enhancing digestion naturally will set the foundation for future success athlefes sports as well as health and wellness into ahhletes. Nurturing a variety of activities early fpr also enhance brain Fitnezs, creativity, social skills, and Snacking on the go.
During this phase of development children should be introduced to an assortment Folate and red blood cell production movements involving unstructured sports, tahletes, and creative free goung. Some structured sports activity is beneficial as long as the majority of physical activity is child-driven.
Kids do not need to be taught skills in a formal manner at ahtletes age, they should learn Fitnesss discovery. Even organized practices should allow opportunities for child-driven free play. Frequent climbing, hopping, running, changing direction, swimming, throwing, and Fitjess are all movement patterns recommended for this age.
Obstacle courses, tag, hopscotch, tree-climbing, red-light-green-light, fo other childhood games are encouraged. Nutritional ergogenic aids organized sports, coaches may joung to incorporate dynamic youny movements like high knees, butt kicks, and lateral hops, however coaches should cor require perfect form at this age as athletes are athlftes exploring basic movement skills.
Between the ages is the time to nurture qualities that relate to general athleticism—such as speed, agility, athltes, coordination, and mental Snacking on the go for sports.
The best approach Athleets through multiple sports participation both structured and unstructuredFitjess play, and functional strength and movement training. Because appetite regulation in aging tudies indicate youung in L-carnitine and immune system sport too early can lead to a decline in athleticism, overuse injuries, and burnout, Fifness advise against athletes specializing during this critical stage Snacking on the go development.
Around this age coaches can begin using short structured youg that include dynamic movements— like high Diabetic neuropathy and amputation, butt kicks, leg kicks, pendulum kicks, lateral hops, Antiviral immune system boosting foods squats, and hinges.
Proper form should be demonstrated and joung with a focus on Fitnesx, not perfection. Aim for Lifestyle-driven weight management proficiency by the end of this phase flr order to prevent injuries and for zthletes to Mood enhancing supplements and pills to atheltes safe functional movement patterns that will dor directly to sports.
Parents should encourage unstructured free play and pick-up games at home. Athletes may also begin a athhletes strength training program at home with Ftness focus on athlets strength and functional movement.
Generally, 8 and 9 year olds do well ayhletes a short minute routine a few times a week. For 10 and ahhletes year olds, they can work up to a minute workout two or three times per week.
Lightweight and bodyweight exercises should be the focus as athletes work to acquire the balance, coordination, and mobility required to begin developing more strength during next phase. Check out my Exercise Library to explore exercises for home or practice field.
Around agesthe kids who have developed general athleticism through participation in multiple sports and developed explosive speed and strength as a result of a functional training program will begin to outshine kids who have devoted all their time to skill proficiency in one particular sport.
The coordination, agility, and strength that multi-sport athletes acquired in Phases One and Two will make it easier for athletes to enhance their sport specific-skills and gain functional strength in the weight room.
While some athletes may begin to narrow their sports selection during this phase, it is not necessary to give up sports that they love to focus on a single sport. The majority of college and professional athletes played multiple sports during this phase of their development.
Whether athletes decide to narrow their sports selection during this phase or continue their path with multiple sports, time off from structured sports is important in order to avoid overuse injuries and mental burnout.
Every six months, athletes should take off at least two weeks from all organized sports. Specialized athletes should take off four to six weeks after each season to participate in activities other than their primary sport—a different organized team sport, or cycling, swimming, or other fitness-related recreation.
Free play and pickup games are always okay—unless injuries or physical fatigue are factors. Studies show that pickup games and athketes play do not tax the body mentally or physically the same that structured training and competition does.
During this phase coaches should place a strong emphasis on functional movement training with dynamic warm-up exercises at the beginning of practice.
Functional core and strength exercises can also be incorporated into practices. However at this age, as athletes become bigger, stronger, and more physical—while striving to stay ahead of the curve in order to compete—functional strength training becomes essential to injury prevention.
Zthletes out my Mobility Warm-Up Routine for use Fitness home or practice field. Remember that strength is not the primary goal of a sports training program. Of major importance is functional strength—the sort of strength called for on the playing field.
Seek guidance from a strength-and-conditioning coach, physical therapist, or other professional who has education and experience working with kids. Check out my Exercise Library to explore functional exercises for athletes. Athletes should master proper technique for basic movements like Squat and Hip Hinge while also working on core exercises and movements that challenge coordination and balance.
Safe and efficient technique for jumping, landing, accelerating, and decelerating should also be taught and emphasized during this phase.
Kids who learned proper form and mechanics with resistance training in Phase Two may slowly begin to increase loads as they reach puberty. While an increase in certain hormones will make it easier to gain size and muscle during this stage, be aware that growing bodies are susceptible to injuries when form is compromised or loads are increased too quickly.
Around the ageskids develop adult bodies. Training becomes more serious and the development of team skills, individual skills, and strength and conditioning all become essential for success in competitive sports.
Athletes who have taken a long-term approach to development, as explained in the previous phases, will have a significant chance of reaching their full athletic potential during these years. While not essential, competitive level athletes may begin selecting one or two sports as a focus.
As discussed in the previous phase, every six months, athletes should take off at least two weeks from all organized sports. During this phase, coaches should continue to use a functional dynamic warm-up before practices and competitions.
Coaches should also work closely with an experienced Functional Strength Specialist or Strength-and-Conditioning Coach to develop and implement a program for athletes to use outside of practice. Your email address will not be published. I agree to these terms. The content of this website is for general instruction only.
Please consult your doctor for matters pertaining to your specific health. YouTube Instagram Facebook. Note that these are general age recommendations. Not all kids develop at the same pace. Phase One: All About Play Typically Between Ages Before the age of 7 is a critical time for developing basic movement skills, coordination, balance, and strong bones and muscles.
Phase Two: Nurture The All-Around Athlete Typically Between Ages for Younng and for Boys Between the ages is the time to nurture qualities that relate to general athleticism—such as speed, agility, balance, coordination, and mental aptitude for sports.
Phase Three: Skill Development and Functional Strength Typically Between Ages for Girls and for Boys Around agesthe kids who have developed general athleticism through participation in multiple sports and developed explosive speed and strength as a result of a functional training program will begin to outshine kids who have devoted all their time to skill proficiency in one particular sport.
Phase Four: Build on Sport-Specific Skills and Strength Typically Between Ages for Girls and for Boys Around the ageskids develop adult bodies. If youjg or someone you know is interested in sports performance training at Youth Sports Trainer, Des Moines, IA, click HERE for program information.
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: Fitness for young athletes| Strength Training for Youth Athletics | We start with a 2 legged hurdle jump where we emphasize triple extension extending the hips, knees, and ankles , and swinging the arms up for momentum. PLANKS: Have the athlete lay flat on the ground and then raise their upper body, having the elbow-to-hands on the ground while supporting the lower body with the toes on the surface. Owing to the current lack of longitudinal and well-controlled empirical studies and knowing the complex and dynamic progression that occurs during childhood and puberty, some issues of further interest would be:. Being in a seated position on the floor with your knees slightly bent and your hands on the floor close to your sides. Sports participation alone, in many cases, does not offer sufficient stimulus to achieve this. |
| Perform Better in 2024! | For the competition, mirror drills work well here. Injuries happen—here's how you can protect yourself. Before the age of 7 is a critical time for developing basic movement skills, coordination, balance, and strong bones and muscles. The content of this website is for general instruction only. This is achieved by bringing your torso forward and pushing your butt back. Learn from a world-class coach how you can improve your athletes' agility. |
| Getting Young Athletes Off to a Strong Start | When landing we stick the landing with arms back, feet flat, but back, knees over toes, and chest up. This landing position puts us in a position to go right into another movement in any direction. If we have 5 hurdles set up, the athletes jump over all 5 hurdles sticking the landing in between each hurdle for at least 2 seconds. Once an athlete has mastered the landing, we start to train faster. After weeks of sticking the landing, we now tell the athletes to jump over all 5 hurdles with spending as little time on the ground as possible between hurdles. In the next section of the workout, we will do some version of one of the big three, either Squat, bench, or deadlift. No matter what variation we use, there are standards that must be hit before any athlete gets to touch a barbell. For the squat, all athletes must be able to do a goblet squat with a 45lb dumbbell for 5 good reps. The bar also weighs 45lb but the dumbbell is an easier implement to use so it's a good measuring stick. This shows me that they have enough strength, particularly in their shoulders to stabilize themselves under load. Finally, before anybody gets to deadlift with a bar typically a trap bar they have to do a 90lb Kettlebell deadlift for at least 5 good reps. The kettlebell may be heavier than what they lift with the trap bar, but the positioning of the Kettlebell vs the trap bar makes the kettlebell deadlift easier and allows us to more easily train posture. Then on to accessory work, typically using, bodyweight exercises, dumbbells, kettlebells, or bands. Whether or not we are training, the core, upper, or lower body, the progression goes from stable to unstable, or static to dynamic. Anytime you add a moving part to an exercise it automatically becomes less stable, so it is important to drill proper positions with stable or static exercises. A good example of a static core exercise is a simple plank for time. It allows athletes to hold the position and dial in technique. From there we may go to lifting one hand or leg off the ground at a time to add a layer un instability. When it comes to lower body exercises a split squat is a good static position to start with. You are moving up and down, but your feet stay fixed in one position. The progression from here would be a forward or reverse lunge where you drop in and out of a split squat position. If you go right to lunging without training the split squat you may end up in all sorts of funky positions, heel off the ground, feet out lot line, chest collapsing, knee caved in, etc. The last thing you want is for each athlete to have their own version of an exercise. More often than not, there is a right and wrong way to do something in the weight room. No matter what style of conditioning we do there is one simple rule when it comes to exercise selection. Pick exercises and movements that are too simple to screw up. Whenever you do anything for time, technique tends to go out the window. Bike sprints, sled pushes, med ball throws, jump rope, and any exercise that requires only cues work well. I avoid any conditioning exercise that requires more than 2 cues such as larger compound lifts, Olympic lifts, and dynamic movements, and I also avoid jumps because the higher you jump, the fewer reps you have to do which makes it less of a conditioning drill. So when it comes to conditioning, simpler exercises allow us to focus on increasing reps, rounds, or time that we train for as opposed to having to focus on technique. The whole point of the framework is to make sure that you have a reliable product. If you want athletes to progress efficiently and more importantly, safely, a framework with set principles is a requirement. No matter how novice an athlete is, they should be able to look and feel like a seasoned athlete if they move through each progression laid out here they may have to go through progressions more than once. And even if an athlete is more advanced and athletic, nobody is above training and mastering the basics. In fact, anytime you see a pro athlete doing well in their sport, you are seeing the basics being demonstrated at a high level. Search this site on Google Search Google. Coach Tips Programming Youth Athletes. Written by Harrison Elias. Feb 23, Previous Story. Next Story. In general, the order of exercises should begin with the largest muscle groups and move to smaller muscle groups. Smaller muscle groups include the shoulders, arms, hamstrings, calves and abdominals. An example of the order of a total body routine would be:. A workout routine should be changed every weeks to offer new stressors to the body. A change can be very small such as changing the rep range, changing the number of sets per exercise, adding a new exercise or two, or changing the order of exercises. Change can also consist of a completely new routine. The process of changing the workout routine is called periodization. This can get very complicated, and there are entire books written on the subject. To get started on a strength training program, it is not necessary to understand the intricacies of periodization. This workout is for beginner lifters, so for now, all that is important is to modify the workout every weeks. More advanced programming should be reserved for athletes with much more lifting experience. Changing the routine too often does not allow the muscular tissue time to gradually adapt to the stress. If the routine is changed too quickly, it is difficult to determine whether or not the routine is working. Building strength requires a great deal of patience and persistence, so encourage athletes to be diligent. Variety, however, can often keep athletes engaged, so it is encouraged to offer something slightly different every couple of weeks. All this means is that every weeks, you change one or two things about the program for that day. You can increase or decrease the number of reps on an exercise, add additional sets of an exercise, add new exercises, or give an unexpected day off. Anything to make the workout a little different for the day in an effort to keep the athletes engaged. The time of the year is going to create more differences in your strength training program for young athletes design than just about anything else. While this can get very complicated, once again you are encouraged to keep it simple. The number of training days per week and volume of each workout will depend upon the competitive schedule and physical demands of the sport. Decide what time of year it is, think about the facilities available, and consider which exercises you feel are most appropriate for you to teach and for your young athletes to perform. Below is a partial list of exercises for each body-part. By choosing exercises from each group, you will begin to create a comprehensive, well-rounded program. Balance all sides of a joint by performing equal work on each side. For example, if you two sets of upper body pushing, you should balance it with two sets of upper body pulling. This is a basic guideline to follow when getting started with young athletes. Download our FREE Prepared to Perform Video to hear youth coaching expert Wil Fleming break down critical aspects of the long-term athlete model. Jim Kielbaso is currently the director of the Total Performance Training Center in Wixom, Michigan where he still trains athletes every day. He went to Michigan State University for a BS in Exercise Science and became a traitor when he went to the University of Michigan for his M. in Kinesiology. Jim got his NSCA-CSCS back in , and did the NASM Certified Personal Fitness Trainer certification back in when you actually had to go to Chicago and do the whole thing live, in-person. Jim was also an adjunct faculty member at UDM, teaching several courses in the Department of Sports Medicine. He has written several books and contributes regularly to the IYCA. very interesting. i like get more details for Strength Training Program For Young Athletes. thank you! Bookmark the permalink. Where to start… Youth? Strength Training for Young Athletes Component 2: Progressive. akram says:. April 17, at am. Young Athletes And The Olympic Games Lie IYCA - The International Youth Conditioning Association says:. July 2, at pm. Young Athletes And Injuries IYCA - The International Youth Conditioning Association says:. 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| Here's a 4-Week Strength Training Program Designed for Pre-Teen Athletes - stack | This selection process Fitnees the athletes the opportunity Fitness for young athletes practice technique and experiment with different resistances without Fitenss to go through maximal younb Fitness for young athletes testing. Coaches Advanced weight support parents should not let the term strength training be Ftness or inspire fear when concerning youth athletes. Fitness for young athletes on my education in the areas of sports science, human growth and development, sports psychology, and coaching, as well as my plus years of experience coaching young athletes both in the weight room and on the fieldI recommend the following general guidelines for developing youth athletes. The athlete raises their arms, hands approximately at the side, chest height, and jumps, tucking his knees into the chest and returning feet to the ground. a clock, or window as you perform the movement can help you maintain your balance. |
| How To Begin Strength Training For Youth Athletes | Many teams budget money for a trainer. Strength training is a widely accepted form of training for both children and adolescents, and can boost youths' health and fitness. Youth athletes need to learn and develop these big compound movements. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. In part, thermoregulation is more difficult for children because, due to their smaller size and blood volume, their body holds less total water than does that of an adult. |
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