|
The participation by young athletes in some sort of strength training
program has increased over the past decade due to the expansion
of organized youth sports and the desire for a competitive edge.
Furthermore, the starting age for organized sports programs continues
to be younger and younger. It is therefore imperative that coaches
understand the benefits and risks of strength training for the young
athlete.
However, not all coaches have the expertise or background in the
area or the resources for a strength training specialist. This fact
can lead to problems such as improper lifting techniques, starting
children too early, ineffective training programs and most importantly,
injuries to the athletes.
This month's section will focus on some of the relevant issues regarding
strength training and children and point you in the right direction
for information on this important topic.
Martin Short and Sandra Short
Coaching & Sports Section Editor
|
|
Research conducted by the American Academy of Pediatrics
shows that supervised weightlifting has several major advantages
for young athletes. It increases endurance, protects muscles and
joints from injury, improves performance, and instills good fitness
habits that can last a lifetime.
If appropriate training guidelines are followed, regular participation
in a youth strength-training program has the potential to increase
bone mineral density, improve motor performance skills, enhance
sports performance, improve self-esteem and better prepare young
athletes for the demands of practice and competition. Strength
training can be particularly beneficial for young girls, as females
are at an increased risk for osteoporosis, a degenerative bone
disease.
An article
at faccioni.com states that the potential for injury due to
strength training is no greater (and may even be less) than the
risk associated with activities and organized sports. There is
general agreement among medical and sports medicine experts that
increasing the strength of the athlete will enhance performance
and decrease the risk of injury in adults. Since it has been demonstrated
that children can increase muscle strength following resistance
training, encouraging them to participate in resistance training
to reduce potential injuries is justified.
For some of the more research minded, here are links to an article by J. Graham
detailing some of the studies focused on the effectiveness of
strength training in children and an article by
L. Hatfield which reviews research in the field.
|
|
 |
| When Can Children Start Strength Training? |
|
One of the first questions that needs to be answered is: At what
age is it safe for children to begin strength training? Opinions
vary but there are some good general guidelines that can be followed
from reliable sources.
- Until physical maturity is reached (at least 14 years of age),
strenuous strength training should be avoided. This includes competitive
lifting, max lifts, Olympic style lifts and power lifting. (American
Academy of Pediatrics)
- Weightlifting is not necessarily appropriate for 5 to 7 year
olds but more so for preteens who are interested in focusing on
a particular sport. (American College of Sports Medicine)
- Children should use machines designed for their size because
children's arms and legs are not long enough to use adult sized
machines correctly. Many children can use only light free weights.
(National Strength and Conditioning Association)
- Whenever the children are emotionally mature enough to follow
instructions and accept them is when they are ready to begin strength
training. (Bill Pearl)
- There is no standard age. Typically, if the child can participate
in other sports programs, he or she is ready for some type of resistance
training program. The child must be able to follow directions and
perform exercises safely and with proper form. (Kraemer & Fleck)
These links all provide helpful guidelines as to when children should
start training and how to go about it.
American Academy
of Pediatrics
National
Strength and Conditioning Association
Bill Pearl (5-time
Mr. Universe and Author 'Getting Stronger'
Kraemer
& Fleck (Authors 'Strength Training for Young Athletes')
|
| Facts and Fallacies about Strength Training |
|
Facts:
- Preadolescents can see gains in strength from resistance training
- Gains from strength training for preadolescents are generally
attributed to neural adaptations and motor learning and not increased
muscle size.
- One of the most promising benefits of strength training may
be increased bone mass
- It is questionable whether a young child should lift weights
solely for the purpose of improving performance
- Optimal prescription parameters, such as the number of sets
and repetitions, have yet to be defined for the preadolescent
population.
Fallacies:
- Children should not lift weights before the age of 12, weight
training was believed to place preadolescents at high risk for
injury, and even possibly to interfere with normal growth.
- Strength training will stunt growth in children and delay the
age of menarche in girls. Recent studies indicate that growth
and development is not affected -- either positively or negatively
-- by a wide range of sports and training
- Lifting weights will cause harm and injury to a child's bones,
muscles and joints
This Fitnessworld.com
article does a great job of explaining some of the truths
about preadolescent strength training and dispels some of the
myths as well.
|
| If you have ideas, comments, letters
to share, or questions about particular topics, please email
one of the following Coaching Section Editors: |
|
|
|
|
Safety is the biggest concern and it is important
to keep the following guidelines in mind when designing and supervising
strength training programs for children.
- Give children realistic expectations
- Supervise technique closely
- Allow gradual increases in volume and intensity, usually 1-2
lbs. increments
- Systematically vary their strength training program for diversity
- A physical exam is mandatory before participation
- Strength training should be preceded by a warm-up period and
followed by a cool-down
- No maximum lift should ever be attempted
- The child must have the emotional maturity to accept coaching
and instruction
- Strength training equipment should be of appropriate design to
accommodate the size and degree of maturity of the prepubescent
- Utilizing exercises that use body weight as resistance i.e.
chin-ups, dips, and sit-ups, are excellent for prepubescents
- The focus should be on form and technique rather than maximal
weight lifted
- Adult programs should not be adapted for children; these programs
can be too strenuous and monotonous for this young audience
Some additional resources that expand upon these guidelines as well
as other general safety issues concerning strength training and
children include:
About.com
(sports medicine)
Bill Pearl ("Getting
Stronger")
Protraineronline
faccioni.com
Kidshealth.org
|
| Dangers of Inappropriate Strength Training |
|
The general consensus is that strength training is beneficial to
children of all ages provided that all necessary precautions are
taken. However, there are some potentially serious outcomes as a
result of not following safety guidelines. Potential strength training
injuries include muscle strains, ligament sprains, fractures, and
marked increase in blood pressure.
Overuse injuries are now common among young athletes with somewhere
between 30 and 50% of all pediatric sports injuries being due to
overuse. There are several factors that contribute to overuse injuries
in children including an immature musculoskeletal system, growth,
inadequate conditioning, incorrect technique, and inadequate rest.
Overuse
Injuries in Children and Adolescents
Although not as frequent, injury to the epiphyseal plate is probably
the biggest concern of most coaches and parents. Children's bones
are still growing, and a bone fracture can slow down or halt the
growth of that bone or cause one limb to grow shorter than another.
The epiphyses, commonly called "growth plates", are still
very vulnerable to injury before puberty. It is repeated injury
to these growth plates that may hinder growth.
Protraineronline
|
|
