With all things equal, the stronger an athlete is the better they will perform. That’s why proper strength training is so important for athletic development. When youth athletes perform strength training workouts designed to increase their overall athleticism, the result is better sports performances... no matter what sport they play.
Many youth athletes, coaches and parents make the mistake of trying to specialize for one sport and train specifically for that sport...
Instead, these youth athletes should be trained simply to be a better athlete. By doing this, there is a carry-over to any sport they play. More on this in a bit...
Youth athletes are any athletes from 6-18 years old. This is a very specific time in their lives in terms of growth, development and maturity. This is an opportunity to train them for complete athletic development. The strength training at this stage should lay a foundation of athleticism to help them improve their sports performances... for any sport!
With this in mind, here are 8 strength training tips for coaches and parents who want to improve their youth ath- lete’s sports success:
#1 Train Like An Athlete... Not a Bodybuilder
One of the biggest mistakes youth athletes make when trying to get stronger for sports is to train like a bodybuilder. Bodybuilders are trying to build bigger muscles for the sake of it. Athletes need to build lean muscle that makes them stronger and faster during sports. If youth athletes just start “lifting weights” without regard for developing complete athleticism, the result can be inflexible muscles and imbalanced muscles that actually slow them down and hurt their sports performances.
The posterior chain a group of muscles located on the back of your body. They are the low back, glutes, ham- strings and calves. They work together to help you run fast, and move quickly. So many youth athletes never maximize their sports potential because these muscles aren’t fully developed. When you build a foundation of strength in the posterior chain your athletes will have immediate sports performance results.
There’s a difference between getting strong with weight lifting and getting “functionally strong”. Functional strength exercises are those that usually involve more than one muscle group at a time. This allows the body to work towards improved athleticism.......(Please no more BICEP CURLS AND KICK BACKS coaches!!!!)
These types of exercises also require more mind/muscle connection due to the athletic requirement of functional exercises. These exercises don’t require heavy lifting but will get you strong for sports. Functional training also increases the strength of the stabilizing muscles in the hips and shoulders, resulting in a decrease of non-impact sports injuries.
Think of the core as a tube that starts under your chest and at your waist and goes around your body. This core area is crucial to long term sports development. By properly incorporating core exercises you will develop increased sports power throughout the body. The core is the link between the feet and hands. One of the most important areas of the core for complete athlete development are the Internal Oblique muscles. By developing these inner core muscles there will be a nice improvement in athletic performance.
Although many youth athletes are specializing on a particular sport, be sure they don’t get sport-specific with their training... yet. You see, building a complete youth athlete is like building a house. The first thing you do when you build a house is lay down a solid foundation. A house built on a poor foundation will crumble and fall eventually. Think of youth athlete training as performed for laying a foundation of strength, speed and overall athleticism.
The muscles of the body work together to perform various movements. No matter what sport you play or what skills are required to play it, many muscles throughout the body are working together to make these skills possible.
A youth athlete should learn how to perform each of the body’s basic movement patterns: Squat, Bend, Lunge, Push, Pull and Twist......And do them well (especially at a younger age)
When setting up a strength training program for youth athletes, I like to use strength training exercises to accom- plish multiple things. One day per week they will work on speed and power, a second training day will work on conditioning and finally a third training day to focus on strength and muscle. Three days per week of specific athlete development is perfect. Any more is counter-productive.
One big mistake that many coaches make is separating the workouts for their athletes by body parts. In other words, they are setting up the training as a bodybuilder would with separate training days for chest/back, legs, shoulders/arms. Please don’t do this with your youth athletes. Splitting the body parts up and training in this fashion will not allow youth athletes to reach full potential, and might actually hurt their performances over time. Split routine workouts also lead to muscular imbalances and nagging injuries. Full body workouts that allow training the body as a unit mimic the requirements of sports performance.
To learn more about our training seasons, click HERE
Committed to your success,
Derek Ledwidge
I train scores of student-athletes, here at Strive Fitness and Performance who are “products” of their high school Strength & Conditioning programs. Unfortunately, most of what I observe is subpar at best.... poor technique galore
Based on my experience and observation and discussions with my high school athletes, their parents and coaches; here are some of the problems with high school Strength & Conditioning programs:
Lack of Knowledge
Strength & Conditioning is not rocket science, but it is (or should be) exercise science and training should be evidence-based. Many high school programs are based on workouts read in a magazine, body building workouts done by the coach or crossfit workouts that the coach read.
Inadequate Program Design/Management
Designing and managing a high school Strength & Conditioning program requires more than YouTube, Google, and other programs’ training templates. There are several factors – including energy systems, demands and movement patterns of the sport, etc. that must be taken into consideration.
Inefficient Time Management
Too little work and too much rest. Lots of standing around watching, waiting, and socializing. Even more texting on phones
One Size Fits All
I’ve known of programs who use stuff like P90X or Insanity to get everyone doing the same thing at the same time. Basically, the coach is looking to get the team to exercise. This would be a great strategy if the high school football team consisted of adult men and women trying to improve their level of fitness. Instead, athletes should TRAIN to become better athletes, not just WORKOUT because that is better than nothing.
This is even worse, when it comes to FEMALE ATHELTES. So many times female athletes are just thrown in the mix with the footaball team and left to their own devices.
Lack of Proper Warmup
Very little time spent doing programmed, dynamic (movement-based) warmup exercises. Too many programs still warming up by stretching, and even doing very little of that.
No Real Plan for Progression
Most programs don’t have a good plan for making their programs progressive (increasing intensity) because they don’t understand the rules and guidelines that govern this process. Instead they are just working out.
Poor Understanding of Energy System Training
The energy system demands of the sport must be taken in to consideration when designing a Strength & Conditioning program. Power sports require programming that incorporates short bursts of high-intensity activity, while endurance sports programs have different needs. I know of several area basketball and volleyball programs whose cardio-metabolic training and fitness testing consists of a mile run. Think about the demands and movement patterns of those two sports (especially volleyball) and let that sink in for a moment…
Inappropriate Exercise Selection
I’m not sure how some of these programs choose their athletes’ exercises. Most of these programs pay little attention to areas like joint stability, landing mechanics, and overall injury prevention. Focus on opposing muscle groups is often overlooked (for example, many programs love exercises like squats and leg presses, but pay little attention to posterior chain – glute/hamstring – development). Even more focus on small muscles like biceps and triceps.
Poor Technique
Unfortunately, you have to know and understand (and be able to instruct, demonstrate, and correct) proper technique to be able to appropriately coach it. I train lots of athletes who come to me with poor exercise technique (arching the back on the bench press, poor squatting mechanics, etc.) – which can be dangerous – who tell me their form is taught and encouraged by their coaches, because most coaches just care that they are adding weight....(That means they are stronger right????)
If you want to try us out or wish to know more about what we do here, CONTACT US TODAY
We have come a long, long way when answering the question of "Should Youth Athletes Strength Train", when it comes down to optimal sports performance…
There was a day when athletes were forbidden to lift weights because their coaches thought it would slow them down and make them slow.
So they had their athletes compete in their sport without doing any strength training…
I’m so glad as a society we’ve moved past that and realized the importance of strength training for all athletes…
Yet strength training for youth athletes needs to be specific to the growth and development of that particular athlete.
A popular theory is that lifting too early will hurt the child or stunt the child's growth. The lifting itself will not stunt a child’s growth. What could affect the growth is if the child lifts incorrectly (this can be said for any age), with too much weight, and then hurts the growth plates.
A youth athlete should never train like a professional athlete. A youth athlete isn’t ready for the same types of exercises that a professional athlete uses. They should also not exercise like adults going for general fitness.
Instead, youth athletes need exercises and programming that fit their current stage of physical and emotional development... for long-term athletic development and to reduce burnout.
So what about elementary school, middle school and high school athletes… should they train differently from one another?
YES!
An elementary school athlete has needs that are uniquely different from their older middle school and high school athletes. In fact, middle school athletes and high school athletes are unique from each other and their programming should be different as well.
Back to the original question… should they lift weights?
YES!
But lifting weights vs. training for sports can be very different things. It makes no sense to have a bunch of youth athletes doing bench presses and barbell curls and few crunches and expect athletic results.
Elementary school aged athletes are still developing gross motor skills. The exercises that they do should help them improve not only strength but overall coordination. They should be put into several situations that makes their bodies move so that they develop control of their bodies. Speed and strength are an after thought at this age.
Middle school athletes are experiencing growth spurts and starting to hit puberty. This stage in life leaves them in a unique training position. Due to extreme growth spurts and long bone growth, they aren’t quite ready for the type of training that high school athletes should perform. Middle school athletes will need to focus on exercises that safely allow them to train their body while it continues growing.
High school athletes will take a shift towards strength training that will maximize lean muscle development as well as strength, speed and power. They also need to focus on range of motion. This can be lost in the developmental years. High school athletes can be more aggressive with strength training but must have a program that is well-rounded and hits all facets of sports development: strength, speed, power, balance, flexibility and range of motion.
For these reasons here at Strive Fitness and Performance, we like to have unique strength training programs for elementary, middle and high school athletes. The important thing to remember here is that we are developing the total athlete at each stage… not trying to get sport-specific in their training. The sport coach has the job of making the athlete a better player at that sport....It is our job to make them a better athlete; to be able to move better, stay on the court and be a dominate athlete.
No matter what level your youth athlete is in, if you train them for overall athleticism instead of sport-specific training like the pros, you will have a more successful overall athlete who incurs less injuries.
Committed to your success,
Derek
So you spent the winter working hard. You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes. Why? So you would look great at the lake and have plenty of energy to enjoy summer. You greeted summer with a healthy, toned body.
But summer, in spite of all the fun and relaxation it brings, can be tricky and deal us a cruel blow when it comes to our fitness.
Have you noticed the scale creeping up a little over the last couple of months? If so, you are not alone. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.
Is that what you want though? Are you willing to undo all that you worked so hard to accomplish?
Remember that bad habits creep in slowly. Perhaps you are skipping your workouts a couple days each week, because ‘You have so much to do.’ Or maybe you have been indulging in unhealthy food or drinks a little more frequently when you are with friends. It happens-little by little. It happens one small choice at a time. But those choices add up fast.
If you realize that you have been slipping up, it’s not too late to turn around and get back on track. Really! There is still plenty of summer left for you to regain whatever ground you might have lost and get back to awesome.
Here are a few common reasons that people gain weight in the summer and how to remedy them.
1. Disrupted sleep cycle. Summer brings with it more daylight and longer days. This extra sunshine can cause our circadian rhythms to change which causes us to sleep less. But if we don’t get enough sleep, our bodies will respond by packing on a few extra pounds! The solution? Be diligent to get at least seven hours of sleep each night.
2. Baby, it’s hot out there! When it’s hot and humid, we tend to move around less. Our energy is lower and besides, who wants to sweat even more, right? But the less you 
move, the slower your metabolism is and the fewer calories you will burn. Be intentional about keeping up with your exercise. Find indoor exercise alternatives like boot camp classes or maybe even take up swimming. Just keep moving.
3. On the road again. Summer meals travel and travel means healthy eating just got harder. Eating on the road presents big challenges if you are trying to eat clean. Before your summer trips, brainstorm some ways to reduce the amount of fast food that you will consume while you are away. Consider packing a cooler with hummus, nuts, lean proteins sources like chicken, fresh fruit and raw veggies.
4. Caution: Cookouts! Ahhh…summer cookouts, parties, family reunions. All this spells danger because the food at these festivities is usually about as unhealthy as you can get! Make sure you pass on the hotdogs, potato salad, oily salad dressings and rich cakes. Look for grilled vegetables, fresh fruit and lean cuts of meat prepared without greasy marinades.
Don’t let the summer creep undo all the hard work you’ve done to get you where you are right now. Decide to fight back. Make up your mind to finish well this summer. Your future self will thank you!
If you would like some help with the fight back, contact us HERE to learn about our 30 day trial period of unlimited workouts
Committed to your success,
Derek Ledwidge
With injuries at a more higher rate than ever among Macomb County athletes, it is crucial that athletes train to get stronger and more resilient. Unfortunately, it is also becoming more confusing for athletes and parents of athletes to select the proper training regimen. Let’s look at some of the reasons why a solid strength program is needed for athletes.
Injury Reduction
Injury rates for young athletes are at a higher rate than ever.
Over 70% of ACL tears in the United States come from athletes between the ages of 13-18 years old
This increase in injury rates is due, in part, by less physical activity outside of their sport. Other factors include: thinking that a sport itself will get you into shape, and specialize in one sport too soon. Lack of implementation of proper strength and conditioning programs and cross-training methods also contributes to the injury rates.
Therefore, we need to teach young athletes how to implement an effective strength and conditioning program.
Improving Athletic Performance
Athletics at the junior high and high school level are becoming more competitive every year. There are more opportunities for young athletes to participate in sports than ever. With that comes much more demand on the athlete to succeed. I believe that every child should have the opportunity to participate in a sport. Children should NEVER be discouraged to play a sport.
There is a point where the best players will move on and play at a higher level. For some, it is trying to make the JV basketball team, or earning a scholarship to a college. Talent is usually a large determining factor, but hard work always pays off! A solid strength and conditioning program will help you become stronger, faster, powerful. You will be a better-conditioned athlete for your chosen sport. Sometimes these factors can be the difference between more playing time and continuing to the next level. If an athlete is looking to improve his or her ability to earn playing time or move up to the next level, the difference is usually hard work and a solid strength and conditioning program.
Correct Exercise Technique and Program Design
With so much information available about exercise, it can become quite overwhelming and confusing when deciding which exercise program is best for an athlete. That is where a qualified and educated strength and conditioning coach comes in.
•An athletic trainer is there to take care of injuries.
•Basketball or soccer coach is there to help improve the team and athlete’s basketball and soccer skills.
•The strength and conditioning coach is there to help the athlete become stronger, faster, powerful, and more resilient to injury.
A strength coaches’ first goal should always be to teach a young athlete proper exercise technique. There should always be a safe environment to train in.
A well-rounded program should consist of:
•Foam rolling
•Stretching
•Dynamic warm-up
•Power drills such as plyometrics, Olympic lifts, strength training, core training, and conditioning should round out a proper training program.
In summary, a good strength and conditioning program is the best form of injury prevention and improving athletic performance. Teaching our youth that there are other types of exercise outside of sports is the key to helping them stay active and lead a healthier lifestyle. This way they stay healthy enough to dominate the court or field in Macomb County.
