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Adaptations to Training

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Strength Training in Young Athletes

Training to Reduce Injuries

Strength and Conditioning Team

Strength Training in Young Athletes

Strength training in young athletes is a controversial issue. Many organizations such as the American College of Sports Medicine have studied the issue extensively. The Athlete Project has taken the position stand that young athletes should be taught techniques and skills, and the focus should be on letting children participate and have fun in a non-pressured and non-stressed environment. Therefore, by teaching the young athletes how to use proper techniques, they will be technically sound when they begin strength training at the appropriate age (middle to late teens). This means that athletes should be given extremely light weights and taught how to strength train properly. Remember young athletes should learn all techniques with a broomstick or no weight at all, prior to progressing to light weights. They should not progress to light weights until they can execute proper technique. This process may and should take years. All instructors should use patients and not rush this process.

A major problem is athletes start strength training but do not have the knowledge, supervision, or maturity level adequate enough to strength train and use proper techniques. Strength training should always be supervised or at least consulted by a certified strength and conditioning specialist or athletic trainer. The stresses placed on a young developing body can cause great harm if techniques are not executed properly.

Some position stands by organizations like the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggest that children can benefit from participation in properly designed and supervised strength training programs. These organizations have cautioned parents, teachers, and coaches about the need for proper program design, competent supervision, and the employment of proper techniques. These areas of focus are a necessity for execution of a safe and effective program.1

There is a misconception that if young children strength train, they will develop big muscles, run over all the kids on the field, and also the big muscles will make them the best athlete on the field. This is far from the truth. Until children hit puberty, they will not achieve large muscles; they might achieve neural adaptations that may increase their strength levels, but they will not bulk up. Usually teenagers well into puberty at the ages of 16-17 will start developing large muscle masses. This can be problematic for young inspiring children who want that physique and talent level. The child may begin to lift weights unsupervised and using improper technique. The child will probably become injured. It could also be an over achieving parent that wants his/her child to be the best, so they begin strength training. Then the child becomes injured and/or worse becomes burned out. Generally when muscles are stressed from strength training they become sore for a few days after. Young children may not like or understand the soreness. We feel the best thing to do is to allow children to enjoy themselves while developing proper techniques and skills. Then when the athlete is older and going through puberty they may begin a strength training program.

There are a number of factors that must be considered prior to children beginning a strength training program. They are as follows:

  • Is the child psychologically and physically ready to participate in a strength training program?
  • What strength training program should the child follow?
  • Do the child and instructor understand and can they execute proper lifting techniques for each exercise in the program?
  • Do the child and instructor understand the proper safety spotting techniques for each lift in the program?
  • Does the child understand safety considerations for each piece of equipment used in the program?
  • Does the strength training equipment properly fit the child?
  • Does the child have a balanced physical exercise training program?1
  • Has the child passed a physical or pre-participation exam prior to the program?
  • Is the child physically conditioned to handle the stresses of the program prescribed prior to beginning?
  • Does the child understand that he/she may become sore from the training program and that if the child should feel any pain during activity or after activity that the child should report it?
  • Does the supervisor know physical signs or indicators that can tell them when the child is doing too much?
  • Does the supervisor know first aid procedures incase the child has an accident?
  • Does the program designer realize that a strength training program for an adult is way too advanced for a child and may cause the child harm? Therefore, the program should be geared towards the child’s physical characteristics, mental maturity, and needs for a specific sport.

Athletic competition has become increasingly popular in our society. Youth sports are growing exponentially and this means that there is a specific need for physical conditioning to prevent injuries. Strength training is one of the ways to address this need. Strength training can improve a child’s ability to tolerate sport stresses, improve performance, and reduce the chance of injury. However, no child should start a strength training program until they are thoroughly checked over by a physician (physical/pre-participation exam). Furthermore the mental, physical, and emotional readiness of the child should be addressed prior to the onset of activity. If a program is executed properly, then the child may receive the following benefits.

  • Increased muscular strength and power
  • Increased local muscle endurance
  • Increased total body strength
  • Positive influence on body composition
  • Increased strength balance around joints
  • Decreased risk of injury in sports
  • Positive influence on sport performance1

References

    1. Kraemer, W. J. & Fleck, S. J. (1993). Strength Training for Young Athletes. Human Kinetics: Champaign, IL.