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.

IntroductionIntroduction

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

Scenario:Scenario:

Skill vs.ConditioningSkill vs.Conditioning

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)

What are contraindicated What are contraindicated exercises?exercises?

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.

Safer Alternative:Safer Alternative:

Active Filter Homework:Active Filter Homework:

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

Good Luck with Your Good Luck with Your CoachingCoaching