Resistance Training And Youth
Citius, Altius, Fortius: beneficial effects of resistance training for young athletes
(Faigenbaum et al. 2015)
unanimously agreed that the information lacked the strength of evidence (Stone et al. 2014; Faigenbaum et al. 2009; Lloyd et al. 2014; Myer et al. 2015). Faigenbaum et al. (2009) stated poor technique because of underqualified coaches led to inadequate supervision to injury, poor equipment and no plan of periodised progressions enhanced the possible risk factors. Consistent improvements demonstrated in youth engaged resistance training programmes that have been devised and supervised by a qualified professional (Myer, 2015).
In today’s society, views against youth resistance training still prevail. These are cemented by positional statements from Governing bodies, such as the American Academy of Paediatrics (1983, 1990, 2001). Such statements suggest that resistance training stunts growth, damages epiphyseal plates and lead to issues in strength and injuries (Blimkie, 1993; Docherty et al., 1987). However, advocates of youth resistance training have unanimously agreed that the information lacked the strength of evidence (Stone et al. 2014; Faigenbaum et al. 2009; Lloyd et al. 2014; Myer et al. 2015).
Careful inspection of the equipment is essential for the safety of use. Machines used in commercial gyms may not be suitable to due to the frame of the child (Stone et al. 2000). Although, evidence suggests free weights allow movement in multi-joint exercises be more beneficial towards sports performance than machines (Hass et al. 2001).
Citius, Altius, Fortius: beneficial effects of resistance training for young athletes (Faigenbaum et al. 2015)
The spirit of the motto— Faster, Higher, Stronger—captures the significance of an athlete’s physical prowess as well as the universal aspirations of the Olympic movement.Evidence obtaining relative or absolute strength proves advantageous within sport depending on how the coach manipulates the programming for specific transfer. (Carlock et al. 2004; Stone et al. 2005; Stone et al. 2004).
Keiner et al., (2013) conducted a study involving 141 football players aged 11-19 with 50% committing to a resistance programme and 50% without. The resistance training group used back squats as a measurement between the groups. Finding showed the resistance group had significant improvements in strength over a two year period.
Pierce, Bryd and Stone (1999) conducted a study on 70 male and female children aged 7-16 years old (15 girls = 12.3 + 55 boys = 11.6 + 1.2). These children lifted to near maximum in competition on a good standard of technical ability. Results showed an increase in strength. This was supported in a study by Byrd et al., (2003), results were similar with 3 female and 8 males observed throughout a year of competing and 534 competition lifts. Results showed improvements in strength and no serious injury that stopped athletes from training (Byrd et al., 2003). Although, both authors of each study suggested the reason for the outcomes were the athlete’s technique and the professional programming that kept the youth athletes developing (Byrd et al. 2003; Pierce, Byrd & Stone 1999).
Poor technique will limit physiological adaptations, reducing sound transfer to sports performance and ultimately increasing the risk to injury. Thus, the importance of technical competency of the coach is essential at this early stage of the child development to make the programme safe, fun and successful.
The figure above shows the Youth Physical Development model for males. Font size illustrates importance. Light blue boxes show the opportunity for adaption in preadolescents, dark blue adaption periods in adolescence. FMS (functional movement skills); MC (metabolic conditioning); PHV (peak height velocity); SSS (sport- specific skills) (Llyod et al. 2012).
The figure above shows the Youth Physical Development model for females. Font size illustrates importance. Light blue boxes show the opportunity for adaption in preadolescents, dark blue adaption periods in adolescence. FMS (functional movement skills); MC (metabolic conditioning); PHV (peak height velocity); SSS (sport- specific skills) (Llyod et al. 2012).
The Larger font size of fitness components within the model highlights its importance in training at that age. For instance, the model illustrates that the primary focus of training for males who are 12 to 13 years old are power, strength, speed, agility and sports specific skills.
"50% of injuries that occur in youth sport could have been avoided"
If the belief exists that a child is ready to participate in sport, then too should the belief that they are ready for resistance training (Faigenbaum & Myer 2010). The greatest determining factor of readiness is their maturity, and the ability to understand and follow instruction for a qualified coach. When exposed to a variety of resistance training modalities (resistance bands, free-weight exercises and plyometrics), significant enhancement can be made to children’s muscular strength and power.
The strength and conditioning coach should seek to develop technical competency in the novice athlete, through the means of body weight exercises and those that require basic equipment. There is evidence to suggest that through resistance training that is inclusive and adequately prepares the athlete, an estimated 50% of injuries that occur in youth sport could have been avoided (Myer et al. 2005).
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References:
Blimkie, C. J., (1993). Resistance training during preadolescence. Sports Medicine, 15, 389–407.
Byrd, R., Pierce, K., Rielly, L., & Brady, J. (2003). Strength and Conditioning (Michael Stone Sub‐editor: Young weightlifters’ performance across time. Sports Biomechanics, 2(1), 133-140.
Carlock, J. M., Smith, S. L., Hartman, M. J., Morris, R. T., Ciroslan, D. A., Pierce, K. C., & Stone, M. H. (2004). The relationship between vertical jump power estimates and weightlifting ability: a field-test approach. The Journal of Strength & Conditioning Research, 18(3), 534-539.
Docherty, D.,Wenger, H., Collis, M., Quinney, H. (1987). The effects of variable speed training on strength development in prepubertal boys. Journal of Human Movement Studies, 13, 377-382.
Hass, C. J., Feigenbaum, M. S., & Franklin, B. A. (2001). Prescription of resistance training for healthy populations. Sports medicine, 31(14), 953-964.
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W., (2009) Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23, 60–79.
Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: safety, efficacy and injury prevention effects. British journal of sports medicine, 44(1), 56-63.
Lloyd, R. S. (2013). MOTOR SKILL DEVELOPMENT IN YOUTHS. Strength and Conditioning for Young Athletes: Science and Application, 49.
Lloyd, R. S., & Oliver, J. L. (2012). The youth physical development model: A new approach to long-term athletic development. Strength & Conditioning Journal, 34(3), 61-72.
Myer, G. D., Faigenbaum, A. D., Chu, D. A., Falkel, J., Ford, K. R., Best, T. M., & Hewett, T. E. (2011). Integrative training for children and adolescents: techniques and practices for reducing sports-related injuries and enhancing athletic performance. The Physician and sportsmedicine, 39(1), 74-84.
Pierce, K., Byrd, R., & Stone, M. (1999). Youth Weightlifting—Is it safe. Weightlifting USA, 17(4), 5.
Stone, M. H., Collins, D., Plisk, S., Haff, G., & Stone, M. E. (2000). Training Principles: Evaluation of Modes and Methods of Resistance Training. Strength & Conditioning Journal, 22(3), 65.
Stone, M. H., Pierce, K. C., Ramsey, M. W., Stone, M. E., & Mizuguchi, S., (2014). Dispelling the myths of resistance training for youths. In R. S. Lloyd & J. L. Oliver (1st Eds.), Strength and conditioning for young athletes: Science and application (pp. 169-184). Oxon: Routledge.
Stone, M. H., Sands, W. A., CARLOCK, J., Callan, S. A. M., Dickie, D. E. S., Daigle, K., & HARTMAN, M. (2004). The importance of isometric maximum strength and peak rate-of-force development in sprint cycling. The Journal of Strength & Conditioning Research, 18(4), 878-884.