 | Sport Science: Strength and Conditioning in the Young Athlete Many young athletes are being encouraged to train intensely for sporting competition from an early age. Contrary to the traditional belief that strength training and plyometric training are dangerous for children, it is now suggested that such training can be a safe and effective activity. Indeed, numerous training studies have highlighted the substantial relative strength gains that can be obtained in male and female adolescent athletes (Falk and Tenenbaum, 1996). The potential benefits of strength and conditioning training in children and adolescents extend beyond an increase in muscular strength. They may include favourable changes in selected health and fitness measures, such as increasing bone density, improving motor performance skills, enhancing sports performance, and better preparing the young athlete for the demands of practice and competition. Further, there is some evidence that youth strength training may also decrease the incidence of some sports injuries by increasing the strength of tendons and ligaments. Therefore, despite early concerns regarding the safety and efficacy of strength training in children and adolescents, current health objectives now aim to increase the number of boys and girls aged 6 and older who regularly participate in physical activities that enhance and maintain muscular fitness. There is no reason why young children (below seven and eight) cannot participate in strength-related activities, such as push-ups and sit-ups, if they can safely perform the exercises and follow instructions. Generally speaking, if children are ready to perform athletic events, like javelin throwing or triple jump, as well as other sports like basketball, football, or gymnastics, then they are ready for some type of strength training. Indeed, the physiological adaptations and physical benefits from strength and conditioning have been demonstrated even in very young children. A study by Byrd et al. (2001) looked at young weightlifters' performance across time and found that in children (aged on average 13 years), who participated in 22 months of Olympic weight lifting training, significant gains in body weight, snatch and clean and jerk were attained. The children lifted in excess of body weight in both lifts thus suggesting that this training was appropriate, particularly in view of the fact that no significant injuries related to the weightlifting occurred. Further, both the girls and boys who participated in this study showed remarkable performance gains over time, suggesting that both genders can benefit from such strength and conditioning training. The effectiveness of a strength and conditioning program can be influenced by numerous factors such as age and maturation, gender, training frequency, duration and intensity. Although the optimal levels of strength and conditioning training have not been precisely identified, it appears that a training frequency of twice per week is sufficient to induce strength gains in children and adolescents. However, the minimal or optimal duration and intensity are not clear. The ACSM (2001) state that for strength, one to three sets of six to fifteen repetitions performed two to three times per week on non-consecutive days have been found to be reasonable. Beginning with one set of several upper body and lower body exercises that focus on major muscle groups will allow room for progression. Strength training with maximal weights is not recommended because of the potential for possible injuries related to long bones, growth plates and the back. Therefore, the over riding emphasis should always be on proper technique and safety, and not on how much weight can be lifted. Plyometric training should begin with one to three sets of six to ten repetitions on one upper body exercise, and one lower body exercise, twice per week on non-consecutive days. If additional sets are performed then adequate rest and recovery between drills is required i.e., two to four minutes. The young athlete should also be given information regarding proper exercise technique, progressions, and safe training procedures. Further, they must wear supportive athletic footwear and the exercises should be performed on surfaces with some resilience. The goal of youth strength training should be to improve the musculo-skeletal strength of children and adolescents while exposing them to a variety of safe, effective and fun training methods (NSCA, 1996). Adult strength training guidelines should not be imposed on youngsters who are anatomically, physiologically, or psychologically less mature. Strength training should be a part of a well-rounded training program that also includes endurance, flexibility and agility. There is limited evidence to suggest that 'intense' training impairs normal growth, development or maturation. However, adolescent athletes who experience rapid growth as well as large increases in training volumes may be vulnerable to overuse injuries. Therefore, children and adolescents should develop an adequate baseline of strength before participating in a plyometric-training program, or they should start by using low intensity drills and gradually progress towards higher intensity drills over time. With qualified instruction, competent supervision, and an appropriate progression of the volume and intensity of training, children and adolescents cannot only learn advanced strength training exercises, but can feel good about their performances and have fun. In summary, strength and conditioning training may not only make children faster and more powerful athletes, but also offer many additional health benefits. The contention that strength and conditioning training is inappropriate for the young athlete is not consistent with the needs of children and adolescent athletes or their physical abilities. Infact, plyometrics are a natural part of most movements, as evidenced by the jumping, hopping and skipping seen on many school playgrounds. Therefore, both strength and conditioning training modes are safe, worthwhile and fun methods of training if appropriate guidelines are followed, qualified instruction is available, and individual concerns are addressed. References American College of Sports Medicine. (2001). Youth strength training. Current Byrd, R., Baker, C., Pierce, K., and Brady, J. (2001). Young weightlifters' Falk, B., and Tenenbaum, G. (1996). The effectiveness of resistance training National Strength and Conditioning Association (1996). Youth resistance Written for UK Athletics
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