youth strength training

 When should young athletes start to strength train? Is it safe? These questions are asked of us all the time and it can be a challenge to convince parents of the safety of training since they have grown up believing that it can inhibit growth or affect the growth plates.

It is safe for young athletes to start a resistance training program prior to puberty without risk of inhibiting growth or sustaining an injury. The American Academy of Pediatrics has published a policy statement outlining their position. The greatest risk of injury in young participants is poor coaching, and I would add unrealistic expectations.

While a lot of us do not work directly with young athletes, we do see injuries and compensations that have originated from when they were younger. The goal of resistance training with young athletes should focus on the development of neuromuscular control, coordination, balance and movement. With this population, it is vital to lay a foundation that they can build off of as they grow and develop over the years. Programs should start with body weight exercises to develop movement and kinesthetic awareness and progress over time to include the introduction of typical strength training exercises once they have demonstrated movement proficiency. 

Instruction should focus on teaching basic movements such as squats, lunges, lateral lunges, planks, pushups, pull-ups or rows, landing mechanics, and deceleration and change of direction drills. These key movements form the base of their sporting movements, as well as their future strength and conditioning protocols.

Every athlete is different and has different needs, so they will progress at a different rate. Working with them to maximize their movement quality and efficiency will pay dividends for them later on. 


What do you do when you work with young athletes? What do you start doing with them? What recommendations do you give to parents of young athletes?

Resources:

American Academy of Pediatrics. Strength Training by Children and Adolescents. Policy Statement. http://pediatrics.aappublications.org/content/121/4/835.full

IYCA. Kids Fitness Programs, should they really lift weights? http://iyca.org/kids-fitness-programs-should-kids-really-lift-weights/?inf_contact_key=5741d93b459a43e2580d5eda2335479261206ebaa7255ec5b8e680dff0b0c96f