resistance training* for youth sports dr. eugene w. brown institute for the study of youth sports...
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Resistance Training* Resistance Training* for Youth Sportsfor Youth Sports
Dr. Eugene W. Brown
Institute for the Study of Youth Sports
Michigan State University
(ewbrown@msu.edu)
*Moreno, A. (2001).Principles of resistance training. In V. Seefeldt & M.A. Clark (Eds.), Program for Athletic Coaches Education (3rd edition, pp. 57-69). Traverse City, MI:Cooper Publishing Group.
Before you institute a strength Before you institute a strength training* program you should:training* program you should:
have a thorough understanding of why young athletes might engage in a weight training program
recognize the benefits and risks of a weight training program for young athletes
know which practices are scientifically sound
must be able to implement a program that is safe
* Strength training = Weight training = Resistance training
Implementation of resistance Implementation of resistance training program depends upon:training program depends upon:experience and knowledge of teacher or
coach
equipment
space
supervision
Presentation TopicsPresentation Topics
A. Why strength training is important for youth sports?
B. Safety issues
C. Terminology
A.A. Why is resistance trainingWhy is resistance trainingimportant in youth sports?important in youth sports?
A. A. Importance of StrengthImportance of Strength Training for Youth Sports Training for Youth Sports
1. Injury prevention and reduction of injury severity
2. Performance enhancement
3. Psycho-social development
1. 1. Injury Prevention andInjury Prevention andReduction of Injury SeverityReduction of Injury Severity
Strengthen tissues of the body– tendons– ligaments– bones*– muscles
Enhance the ability of tissues to absorb force before failure (tearing, rupture)
*Great importance in females
1. 1. Injury Prevention and Injury Prevention and Reduction of Injury Severity Reduction of Injury Severity
(continued)(continued)
Research– reduction of injuries
high school male and female athletes showed a reduction of injury rate and recovery time (Henja et al., 1982)
preseason weight training regime resulted in high school football players having a reduction in injury rate and severity (Cahill & Griffith, 1978)
Plyometric and lower extremity strength training minimized impact forces in female high school volleyball players instrumental in decreasing incidence of injuries in these athletes (Hewitt et al., 1996)
Increased Incidence of Injury Increased Incidence of Injury and Injury Severity???and Injury Severity???
Resistance training is another stressor that may result in injury (overuse injuries) to the participant.
Resistance training may contribute to injuries in opponents.
2.2. Performance Enhancement Performance Enhancement
Research– Prepubescent to early post-pubescent
males and females can safely gain strength, improve motor performance, and enhance desirable body measures through a supervised 12 week weight training program (Brown et al., 1997)
2.2. Performance Enhancement Performance Enhancement (continued)(continued)
Muscular strength, power, and endurance are important in performing specific sports activities (specificity of training).
Example profiles of the elements of the Example profiles of the elements of the muscular system in selected sportsmuscular system in selected sports
Strength Endurance Power Flexibility
Elements of the Muscular System
High
Low
Relative Demand:
Sport or Position:
Cross country running
Tennis
Basketball guard
Gymnastics
2.2. Performance Enhancement Performance Enhancement (continued)(continued)
Success in sports may be attributed to many factors (e.g., strength, power, endurance, flexibility, and skill).
Regular strength training induces adaptations in the muscle-tendon-bone-joint structure that may create an advantage in specific sports.
Estimates of sport and positions within sport Estimates of sport and positions within sport demands on the skill-conditioning continuumdemands on the skill-conditioning continuum
high
high
Skill Demands
low
lowConditioning Demands
golf
ice hockey winger
football tackle
volleyball setter
tennis
baseball pitcher
cross country runner
3.3. Psycho-social Development Psycho-social Development
Research and observation– Positive effect on a variety of indicators
(Faigenbaum, 1995) Self-confidence Self-image Self-esteem
– Improved socialization skills (Martinez, 1997)
What are the safety issues What are the safety issues associated with weight training?associated with weight training?
B.B. Safety Issues Safety Issues1. Facilities
2. Equipment
3. Supervision and management
4. Growth, maturation, and gender
5. Contraindicated exercises
1.1. Facilities Facilitiesadhere to codes with respect to
structure, lighting, ventilation, and occupancy
comply to fire codes and have clearly marked exits
ensure aisles and walkways are clearhave non-slip even floor coveringinclude signage for emergency
proceduresavoid problems associated with surface
conditions, structural hazards, and environmental hazards
2.2. Equipment Equipment
store plates, barbells, and dumbbells when not in use
inspect machines, benches, and platforms regularly
use a maintenance loguse cleaning plan including disinfectantmust match size of athletes
3.3. Supervision and Management Supervision and Management
The key to preventing injuries in a weight training program for young athletes is
qualified adult supervision.
3.3. Supervision and Management Supervision and Management (continued)(continued)
have an emergency plan in placetraining should be supervised by
qualified personnelone supervisor to 8-10 athletessupervisors must be knowledgeable
about warm-up, stretching, weight training, and first aid
provide an orientation program for all athletes
4.4. Growth, Maturation, and Gender Growth, Maturation, and GenderControversy and confusion about strength
training for prepubescent children and adolescent youth (time of rapid growth)– Stunt growth?– Musculoskeletal injury?– Not for females?
Research on prepubescent children and adolescent youth– Support the use of resistance training
(Faigenbaum, 2001; Ozmun et al., 1994; Blimkie, 1993; Ramsay et al., 1990)
4.4. Growth, Maturation, and Gender Growth, Maturation, and Gender (continued)(continued)
Research on prepubescent children and adolescent youth (continued)
– American Academy of Pediatrics (2000) concern for one lift maximum
– Weight training can improve strength and be safe for males and females if properly supervised (Brown et al., 1997; Malina, 1991; NSCA, 1996)
5.5. Contraindicated Exercises Contraindicated Exercises
Exercises identified by researchers and scientists that are potentially harmful to anatomical structures
May be included in warm up for weight training or as part of the weight training program
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Example and safer alternative– Neck or wrestler’s bridge (may pinch the disks between the vertebra, impinge on the nerves, and compress the relatively delicate bony structures of the neck vertebra
– Safer alternative – hand resistance, use of towel, specialized machines
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Example and safer alternative
– Deep knee bend or deep squat – Safer alternative - (places knee ligaments under half squatgreat strain)
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Example and safer alternative
– Hurdler’ stretch – Safer alternative - (moving knee beyond normal seated toe touchrange and twisting contrary tonormal direction )
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Examples and safer alternative– Straight leg sit ups - Straight leg lifts
(pulls the low back vertebrae forward)
– Safer alternative – bent knee sit up
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Example and safer alternative
– Partner exercises and stretches – Safer alternative – (excessive force or twisting personal control
applied to joints )
5.5. Contraindicated Exercises Contraindicated Exercises
(continued)(continued) Example and safer alternatives
– Ballistic stretches and exercises – Safer alternative – (may cause muscle pulls and slow sustained stretch
invoke stretch reflex )
Filter for determining whether to include an Filter for determining whether to include an exercise or drill in training sessionsexercise or drill in training sessions
Purpose____________
Is the purpose valid?
Yes No
Don’t do use it.Is the activity contraindicated or likely to be injurious to the
athletes?
NoYes
Use it.Don’t use it.
Modify drill or exercise or select another to achieve
the desired purpose.
What is the purpose of the drill or
exercise?
Using Active FilterUsing Active Filter
Stretch muscles in front of thigh
Is the purpose valid?
Yes No
Is the activity contraindicated or likely to
be injurious to the athletes?
NoYes(over flexing and twisting knee joint)
Use it.
Don’t use it.
Modify drill or exercise or select another to achieve
the desired purpose.
What is the purpose of the
drill or exercise?
Don’t do use it.
C.C. Terminology – comparison among weightlifting, Terminology – comparison among weightlifting, weight training, and calisthenicsweight training, and calisthenics
Exercise Type: Weightlifting Weight Training Calisthenics
Magnitude of Resistance:
Maximum (heavy weights)
Sub-maximum (intermediate to light weight)
Sub-maximum (intermediate to light weight; total body weight is maximum)
Equipment: Free weights Free weights and weight machines Body and/or body parts; some light apparatus
Repetitions: One repetition maximum (1RM)
Few to several repetitions per exercise type
Few to several repetitions per exercise type
Potential benefits:
Increased muscular strength
Increased muscular strength, power, and/or endurance
Increased muscular strength and endurance
Classification of Activity:
Sport with sub classifications of Olympic Lifting and Power Lifting
Training for other sports and for physical well-being
Training for other sports and for physical well-being
Recom-mendation:
Not recommended for young athletes
Recommended for young athletes if they have developed a moderate level of skill in their sport and/or the sport does not have high skill demands, but high strength demands
Recommended for young athletes as part of their warm-up and cool down for sport and for strength and endurance training within practice sessions
C.C. Terminology Terminology (continued)(continued)
See Handout on Physical See Handout on Physical Conditioning Terms and Their Conditioning Terms and Their
DefinitionsDefinitions
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