Resistance Training for Youth Athletes
In recent years there has been a lot of contention around the safety of resistance training in children and youth athletes.
Childhood and early adolescence are key developmental years for athletes to build and establish fundamental movement patterns and competencies that can inform their physical and sporting ability throughout life. (Zwolski, Quatman-Yates, & Paterno., 2017).
There are a multitude of benefits that can be gained through early exposure to the gym environment for young athletes; and with the correct considerations and knowledge, it is completely safe.
Due to the potentially rapid growth that occurs during this developmental window, safety and technique are of the upmost importance when programming for youth athletes.
Resistance programs for children should be designed and supervised by fully qualified strength and conditioning coaches, sports scientists, or exercise scientists/physiologists. A great tool we like to use prior to resistance training for youth is the Male and Female Youth scoring table developed by the Australian Strength and Conditioning Association (ASCA). This table includes 6 fundamental movements which are push ups, pull ups, squats, single leg squats, hovers and twisting sits ups and is used as a guide for when to introduce barbell or weighted exercises.
Injury prevention is one of the most important benefits of resistance training in the youth population; as low physical literacy and fitness often results in an increased risk of preventable injuries (Bloemers et al., 2012). A program aimed at mobility and stability of young bodies, leads to strong and stable adult bodies.
Youth programs should include prehab/mobility type exercises, as well as the breakdown of major muscle group movements which need to be perfected at bodyweight before any weight progression. The movements taught in the gym not only form the base for sport specific movements, but the physicality of a young person’s regular daily life, improving their fitness, as well as confidence. Otherwise know as, long term athlete development (LTAD).
Many of our Premier Conditioning Athletes started training early and continue to return for the advantage of qualified coaches with the experience and skill to take their training and performance to the next level.
If you would like to learn more or begin your athlete development then come see us and we’ll be more than happy to help out. We currently run 1 kids fitness program on a Wednesday afternoon from 345PM to 430PM. However, we’re also available for specific strength and conditioning coaching too.
Sarah Mantova
B. ExSS (Hons) and Strength and Conditioning Coach
