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...

BIG MISTAKE!

 

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.

 

 

#2 Develop the Posterior Chain

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.

 

 

#3 Get Them Functionally Strong

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.

#4 Develop the Core (Not using sit ups)

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.

 

 

#5  Don’t Get Sport Specific

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.

 

 

#6 Develop the Basic Movement Patterns

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)

 

 

#7 Train for Total Development

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.

 

 

#8 Train the Body as a Unit

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

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.

Kettlebell Swing

​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.

Strive Fitness is a Customized Training Program designed specifically for people over 30 years of age. A Personal Training Gym in Clinton Township, Michigan
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