Why youth athletes should strength train?

1. Why technique and fundamentals should be emphasized over volume and load for a youth athlete?

   For youth athletes, physical development needs to be progressive. In many cases working with Collegiate level athletes it was evident that their prior athletic experience did not invest enough time in movement technique and fundamentals. It was easy to identify that the athlete had not been correct and generally introduced to high volume and loads before having sound form. This results in a lack of opposing muscular balance and sets them up for injury. Also, if the fundamentals have been ingrained and the movement patterns are reinforced in the youth athlete it is much easier to build their volume and increase load for their training. This exponentially accelerates their ability to adapt to greater demands of sport and training as they mature.

2. How does an appropriate strength training program aid in injury reduction?

   Just properly understanding and being able to perform the fundamental movement patterns required in strength training highly decrease the risk of injury in the athlete. It provides a great starting point and allows for more advanced exercise. Strength training encourages body control and awareness (proprioception and kinesthetic awareness) and the ability to decelerate against force. This is where the biggest gain of strength training comes in to play. Most injuries occur during the eccentric phase or negative phase of an action, like stopping or changing direction quickly. However, strength training trains the muscles, tendons and ligaments in a controlled manner to absorb that force and build stronger components to protect the athlete while performing.

3. How can an appropriate strength training program improve an athlete’s self-esteem and self-confidence? In youth athletes, especially strength training has a major impact on self-esteem and confidence. As the athlete begins to improve in movement, they are rewarded by advancing with either a more difficult movement, more volume or load or an increase in intensity. They know they are improving; it is obvious. Neurological improvement and function generally come first, technique hones in with exposure to repetition. There are hormonal and physiological changes that come from strength training that automatically enhance the athlete’s mood and they see physical changes or notice the ability to do things more easily. It builds self-esteem and confidence, and they learn to trust the training and themselves. They compete, both with peers and themselves. Often times through strength training youth athletes are challenged and find a safe place to learn failure and overcome adversity.
4. How does an organized strength training program affect an athlete’s respective sport?

   Too often youth athletes are absorbed with just the sport skills. Strength training is equally essential to be able to play at a higher level. When strength training is organized and integrated appropriately it will maximize the overall development of the athlete. There is a reduction in the risk of injury resulting in less down-time or time away from skill development. There is greater recovery and increased work capacity so the athlete can spend more time and work harder on the sport skills. Also, many times holistically the parent and the athlete do not consider balance in where they are applying their time. The work needs to be distributed accordingly. (On a side note, this is to be said for the classroom and learning curriculum as well.)

5. Should youth athletes train like their professional counterparts?

No, Youth athletes are still finding out what they want to do. They are still finding out what talents they have. They are still learning to have passion about something. It is a great idea to have them participate in multiple sports at a young age so they are well rounded and discover or develop more skills that will later aid them. Once you can identify a passion and talent in one or two sports- now you have something. They are going to need the passion to gain the discipline to commit to improving and investing in their craft. They need to love it; it needs to be fun because it will take a lot of hard work.

6. Why is it so important for our female athletes to strength train?

Female athlete’s anthropometry (body measurements and proportions) is different and in some cases can be more prone to injury. Many females are not introduced to strength training early enough in their development. Being exposed to strength training breaks down the biases and stigmas. As with any athlete the other benefits are there as well. Ultimately strength training reduces the risk of injury and improves physical ability to develop sport skills.