Resistance Training* for Youth Sports

1. Resistance Training* for Youth Sports Dr. Eugene W. Brown Institute for the Study of Youth Sports Michigan State University (ewbrown@msu.edu) *Moreno, A. (2001).Principles of resistance training. In V. Seefeldt & M.A. Clark (Eds.), Program for Athletic Coaches Education (3rd edition, pp. 57-69). Traverse City, MI:Cooper Publishing Group.

2. Introduction

3. Before you institute a strength training* program you should: • have a thorough understanding of why young athletes might engage in a weight training program • recognize the benefits and risks of a weight training program for young athletes • know which practices are scientifically sound • must be able to implement a program that is safe * Strengthtraining = Weight training = Resistance training

4. Implementation of resistance training program depends upon: • experience and knowledge of teacher or coach • equipment • space • supervision

5. Presentation Topics • Why strength training is important for youth sports? • Safety issues • Terminology

6. Why is resistance trainingimportant in youth sports?

7. A. Importance of Strength Training for Youth Sports • Injury prevention and reduction of injury severity • Performance enhancement • Psycho-social development

8. 1. Injury Prevention andReduction of Injury Severity • Strengthen tissues of the body • tendons • ligaments • bones* • muscles • Enhance the ability of tissues to absorb force before failure (tearing, rupture) *Great importance in females

9. 1. Injury Prevention and Reduction of Injury Severity (continued) • Research • reduction of injuries • high school male and female athletes showed a reduction of injury rate and recovery time (Henja et al., 1982) • preseason weight training regime resulted in high school football players having a reduction in injury rate and severity (Cahill & Griffith, 1978) • Plyometric and lower extremity strength training minimized impact forces in female high school volleyball players  instrumental in decreasing incidence of injuries in these athletes (Hewitt et al., 1996)

10. Increased Incidence of Injury and Injury Severity??? • Resistance training is another stressor that may result in injury (overuse injuries) to the participant. • Resistance training may contribute to injuries in opponents.

11. 2. Performance Enhancement • Research • Prepubescent to early post-pubescent males and females can safely gain strength, improve motor performance, and enhance desirable body measures through a supervised 12 week weight training program (Brown et al., 1997)

12. 2. Performance Enhancement (continued) • Muscular strength, power, and endurance are important in performing specific sports activities (specificity of training).

13. Sport or Position: Relative Demand: High Gymnastics Basketball guard Tennis Cross country running Low Strength Endurance Power Flexibility Elements of the Muscular System Example profiles of the elements of the muscular system in selected sports

14. 2. Performance Enhancement (continued) • Success in sports may be attributed to many factors (e.g., strength, power, endurance, flexibility, and skill). • Regular strength training induces adaptations in the muscle-tendon-bone-joint structure that may create an advantage in specific sports.

15. high  golf  tennis Skill Demands  volleyball setter  ice hockey winger  baseball pitcher  football tackle  cross country runner low high Conditioning Demands low Estimates of sport and positions within sport demands on the skill-conditioning continuum

16. Scenario:Skill vs.Conditioning

17. 3. Psycho-social Development • Research and observation • Positive effect on a variety of indicators (Faigenbaum, 1995) • Self-confidence • Self-image • Self-esteem • Improved socialization skills (Martinez, 1997)

18. What are the safety issues associated with weight training?

19. B. Safety Issues • Facilities • Equipment • Supervision and management • Growth, maturation, and gender • Contraindicated exercises

20. 1. Facilities • adhere to codes with respect to structure, lighting, ventilation, and occupancy • comply to fire codes and have clearly marked exits • ensure aisles and walkways are clear • have non-slip even floor covering • include signage for emergency procedures • avoid problems associated with surface conditions, structural hazards, and environmental hazards

21. 2. Equipment • store plates, barbells, and dumbbells when not in use • inspect machines, benches, and platforms regularly • use a maintenance log • use cleaning plan including disinfectant • must match size of athletes

22. 3. Supervision and Management The key to preventing injuries in a weight training program for young athletes is qualified adult supervision.

23. 3. Supervision and Management (continued) • have an emergency plan in place • training should be supervised by qualified personnel • one supervisor to 8-10 athletes • supervisors must be knowledgeable about warm-up, stretching, weight training, and first aid • provide an orientation program for all athletes

24. 4. Growth, Maturation, and Gender • Controversy and confusion about strength training for prepubescent children and adolescent youth (time of rapid growth) • Stunt growth? • Musculoskeletal injury? • Not for females? • Research on prepubescent children and adolescent youth • Support the use of resistance training (Faigenbaum, 2001; Ozmun et al., 1994; Blimkie, 1993; Ramsay et al., 1990)

25. 4. Growth, Maturation, and Gender (continued) • Research on prepubescent children and adolescent youth (continued) • American Academy of Pediatrics (2000) concern for one lift maximum • Weight training can improve strength and be safe for males and females if properly supervised (Brown et al., 1997; Malina, 1991; NSCA, 1996)

26. What are contraindicated exercises?

27. 5. Contraindicated Exercises • Exercises identified by researchers and scientists that are potentially harmful to anatomical structures • May be included in warm up for weight training or as part of the weight training program

28. 5. Contraindicated Exercises (continued) • Example and safer alternative • Neck or wrestler’s bridge (may pinch the disks between the vertebra, impinge on the nerves, and compress the relatively delicate bony structures of the neck vertebra • Safer alternative – hand resistance, use of towel, specialized machines

29. 5. Contraindicated Exercises (continued) • Example and safer alternative • Deep knee bend or deep squat – Safer alternative - (places knee ligaments under half squat great strain)

30. 5. Contraindicated Exercises (continued) • Example and safer alternative • Hurdler’ stretch – Safer alternative - (moving knee beyond normal seated toe touch range and twisting contrary to normal direction )

31. 5. Contraindicated Exercises (continued) • Examples and safer alternative • Straight leg sit ups - Straight leg lifts (pulls the low back vertebrae forward) • Safer alternative – bent knee sit up

32. 5. Contraindicated Exercises (continued) • Example and safer alternative • Partner exercises and stretches – Safer alternative – (excessive force or twisting personal control applied to joints)

33. 5. Contraindicated Exercises (continued) • Example and safer alternatives • Ballistic stretches and exercises – Safer alternative – (may cause muscle pulls and slow sustained stretch invoke stretch reflex)

34. What is the purpose of the drill or exercise? Purpose ____________ Modify drill or exercise or select another to achieve the desired purpose. Is the purpose valid? Yes No Don’t do use it. Is the activity contraindicated or likely to be injurious to the athletes? Yes No Don’t use it. Use it. Filter for determining whether to include an exercise or drill in training sessions

35. What is the purpose of the drill or exercise? Stretch muscles in front of thigh Modify drill or exercise or select another to achieve the desired purpose. Is the purpose valid? Yes No Is the activity contraindicated or likely to be injurious to the athletes? Don’t do use it. Yes (over flexing and twisting knee joint) No Use it. Don’t use it. Using Active Filter

36. Safer Alternative:

37. Active Filter Homework:

38. C. Terminology – comparison among weightlifting, weight training, and calisthenics

39. C.Terminology (continued)See Handout on Physical Conditioning Terms and Their Definitions

40. Good Luck with Your Coaching