Transcript Resistance Training* for Youth Sports Dr. Eugene W. Brown

Resistance Training*
for Youth Sports
Dr. Eugene W. Brown
Institute for the Study of Youth Sports
Michigan State University
([email protected])
*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.
Introduction
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

* Strength training = Weight training = Resistance training
Implementation of resistance
training program depends upon:
experience and knowledge of teacher or
coach
equipment
space
supervision
Presentation Topics
A. Why strength training is important for
youth sports?
B. Safety issues
C. Terminology
A. Why is resistance training
important in youth sports?
A. Importance of Strength
Training for Youth Sports
1. Injury prevention and reduction of
injury severity
2. Performance enhancement
3. Psycho-social development
1. Injury Prevention and
Reduction 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
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)
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.
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)
2. Performance Enhancement
(continued)
Muscular strength, power, and
endurance are important in performing
specific sports activities (specificity of
training).
Example profiles of the elements of the
muscular system in selected sports
Sport or
Position:
Relative
Demand:
High
Gymnastics
Basketball guard
Tennis
Cross country running
Low
Strength Endurance Power
Flexibility
Elements of the Muscular System
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-bonejoint structure that may create an
advantage in specific sports.
Estimates of sport and positions within sport
demands on the skill-conditioning continuum
high
 golf
 tennis
 volleyball setter
Skill
Demands
 ice hockey winger
 baseball pitcher
 football tackle
 cross country runner
low
high
low
Conditioning Demands
Scenario:
Skill vs.Conditioning
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)
What are the safety issues
associated with weight training?
B. Safety Issues
1. Facilities
2. Equipment
3. Supervision and management
4. Growth, maturation, and gender
5. Contraindicated exercises
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

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

3. Supervision and Management
The key to preventing injuries in a weight
training program for young athletes is
qualified adult supervision.
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

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)
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)
What are contraindicated
exercises?
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

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
5. Contraindicated Exercises

(continued)
Example and safer alternative
– Deep knee bend or deep squat
(places knee ligaments under
great strain)
– Safer alternative half squat
5. Contraindicated Exercises

(continued)
Example and safer alternative
– Hurdler’ stretch
(moving knee beyond normal
range and twisting contrary to
normal direction )
– Safer alternative seated toe touch
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
5. Contraindicated Exercises

(continued)
Example and safer alternative
– Partner exercises and stretches
(excessive force or twisting
applied to joints )
– Safer alternative –
personal control
5. Contraindicated Exercises

(continued)
Example and safer alternatives
– Ballistic stretches and exercises – Safer alternative –
(may cause muscle pulls and
invoke stretch reflex )
slow sustained stretch
Filter for determining whether to include an
exercise or drill in training sessions
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
Is the activity contraindicated or
likely to be injurious to the
athletes?
Yes
No
Don’t use it.
Use it.
No
Don’t do use it.
Using Active Filter
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
Is the activity
contraindicated or likely to
be injurious to the athletes?
Yes
(over flexing
and twisting
knee joint)
Don’t use it.
No
Use it.
No
Don’t do use it.
Safer Alternative:
Active Filter Homework:
C. Terminology – comparison among weightlifting,
weight training, and calisthenics
Exercise Type:
Weightlifting
Weight Training
Calisthenics
Magnitude of
Resistance:
Maximum (heavy
weights)
Sub-maximum (intermediate to
light weight)
Sub-maximum
(intermediate to light
weight; total body weight
is maximum)
Equipment:
Free weights
Free weights and weight machines
Body and/or body parts;
some light apparatus
Repetitions:
One repetition
maximum (1RM)
Few to several repetitions per
exercise type
Few to several
repetitions per exercise
type
Potential
benefits:
Increased
muscular
strength
Increased muscular strength,
power, and/or endurance
Increased muscular
strength and endurance
Training for other sports and for
physical well-being
Training for other sports
and for physical wellbeing
Recommended for young athletes
if they have developed a moderate
level of skill in their sport and/or
the sport does not have high skill
demands, but high strength
demands
Recommended for young
athletes as part of their
warm-up and cool down
for sport and for strength
and endurance training
within practice sessions
Classification of Sport with sub
classifications of
Activity:
Olympic Lifting
and Power Lifting
Recommendation:
Not
recommended for
young athletes
C. Terminology (continued)
See Handout on Physical
Conditioning Terms and Their
Definitions
Good Luck with Your Coaching