STRENGTH TRAINING STRENGTH TRAINING FOR YOUNG FOR YOUNG ATHLETESATHLETES

Lois Webb12 Grade Presentation

Some Benefits of STSome Benefits of ST

Muscular strength Muscular strength Increase motor learning abilitiesIncrease motor learning abilities Help in the process of sport Help in the process of sport

preparationpreparation Prevention of injury in high school Prevention of injury in high school

athletesathletes

Some other benefits includeSome other benefits include

Improve physical performancesImprove physical performances Enhance physiological functionsEnhance physiological functions Develop positive characteristics by Develop positive characteristics by

giving adolescents confidence in giving adolescents confidence in their physical development and their physical development and performanceperformance

One classic myth is that one can One classic myth is that one can

become muscle-bound or slower as a become muscle-bound or slower as a

result of resistance training.result of resistance training.

Marketing strategies that promote Marketing strategies that promote

myths of achieving fitness in six myths of achieving fitness in six

weeks.weeks.

Or that all you need to do is one set Or that all you need to do is one set of exercises. of exercises.

Or that using free weights produce Or that using free weights produce more injuries.more injuries.

In 1979 the United States Consumer In 1979 the United States Consumer Product Safety Commission (USCPSC) Product Safety Commission (USCPSC) reported that more than half of the reported that more than half of the 35,512 weightlifting injuries requiring 35,512 weightlifting injuries requiring emergency room treatment involved emergency room treatment involved 10-to 19-year-olds.10-to 19-year-olds.

In 1987 it revealed that 8,590 In 1987 it revealed that 8,590 children ages 10 to 14 visited children ages 10 to 14 visited emergency rooms because of so-emergency rooms because of so-called weightlifting-related injuries.called weightlifting-related injuries.

The most common resistance-The most common resistance-training injuries in the NEISS reports training injuries in the NEISS reports are sprains and strains.are sprains and strains.

Maturation Maturation – Physical sizePhysical size– Bone maturityBone maturity– Neuromuscular maturityNeuromuscular maturity– Reproduction maturity Reproduction maturity – Emotional maturityEmotional maturity

Psychological growth is important Psychological growth is important because it interacts with a variety of because it interacts with a variety of training process factors.training process factors.– Proper interest Proper interest – Attention spanAttention span– AttitudeAttitude

The psychological development of a The psychological development of a child influences the type of activities child influences the type of activities that he/she perform safely and that he/she perform safely and effectively.effectively.

Dictates how much immediate Dictates how much immediate supervision will be needed for supervision will be needed for various lifts and training methods.various lifts and training methods.

Proper teaching progressions, Proper teaching progressions, supervision of progress, and positive supervision of progress, and positive motivation of the child are important motivation of the child are important aspects of an exercise-training aspects of an exercise-training program.program.

Increased strength of specific muscle Increased strength of specific muscle groupsgroups

Increased power of specific muscle Increased power of specific muscle groupsgroups

Increased local muscular endurance of Increased local muscular endurance of specific muscle groupsspecific muscle groups

Increased motor performance (ability to Increased motor performance (ability to jump, run, or throw)jump, run, or throw)

Increased total-body mass (age Increased total-body mass (age dependent)dependent)

Increased muscle hypertrophy (age Increased muscle hypertrophy (age dependent)dependent)

Decreased body fatDecreased body fat Increased self-confidenceIncreased self-confidence Improved sport performanceImproved sport performance

Know proper spotting technique.Know proper spotting technique.

Be sure you are strong enough to assist Be sure you are strong enough to assist

the lifter with the resistance he/she is the lifter with the resistance he/she is

using.using.

Know how many repetitions the lifter Know how many repetitions the lifter

intends to do.intends to do.

Be attentive to the lifter at all times.Be attentive to the lifter at all times.

Know the plan of action if a serious injury Know the plan of action if a serious injury

occurs.occurs.

Understanding the exercise Understanding the exercise movementsmovements

Spotting techniquesSpotting techniques Use of collars with free weightsUse of collars with free weights Proper gripsProper grips Properly adjusting machines to fit a Properly adjusting machines to fit a

lifterlifter

Knowing how and when to make Knowing how and when to make changes in the resistance used.changes in the resistance used.

Correct breathing techniques. Correct breathing techniques. Giving lifters feedback concerning Giving lifters feedback concerning

their techniques.their techniques. Choosing exercises that promote Choosing exercises that promote

symmetrical muscular development.symmetrical muscular development.

Choosing a Health ClubChoosing a Health Club Selecting a Training FacilitySelecting a Training Facility Selecting a SupervisorSelecting a Supervisor

Ensuring facility safetyEnsuring facility safety Equipment Modification and Equipment Modification and

AvailabilityAvailability Facility AvailabilityFacility Availability

Maintaining EquipmentMaintaining Equipment– Cleaning and DisinfectingCleaning and Disinfecting– LubricatingLubricating– Maintaining UpholsteryMaintaining Upholstery– Protecting the FloorProtecting the Floor

Weight Room Tool KitWeight Room Tool Kit Space AvailabilitySpace Availability Time AvailabilityTime Availability

CreditsCredits

1.1. Clip ArtClip Art

2.2. Fleck, Steven J., and Kraemer, William J.Fleck, Steven J., and Kraemer, William J.

Strength Training for Young AthletesStrength Training for Young Athletes..