Supporting Young Athletes Part 1: Tips on Strength Training (lifting weights)
Traditionally, there has been a belief that strength training (lifting weights) may stunt growth in young athletes (adolescent & children). This has deterred many parents from allowing their sporting children to participate in the gym.
Current research has shown time and time again that strength training can indeed be safe for young athletes WHEN prescribed and performed appropriately, and correctly supervised by a Professional with experience supporting these athletes.
Young athletes are often exposed to large amounts of physical loads from their sports and physical activities- particularly when involved in multiple sports (read our previous post about the benefits of exposing this population group to multiple sports).
When considering the demand of sports – whether it is collision load from field sports, impact and tendon load from track and field or shoulder load in swimming- these sport loads on tissues are often far greater than the demand of a strength training program on young athletes. In fact, strength training is used as a way to improve athletes’ movement efficiency, build their physical capacity and improve their ability to cope with their sporting load. Additionally, it is a great way to build young athletes’ mental resilience and confidence in their bodies.
This means not only may it reduce the risk of musculoskeletal injuries, it may also be a mean to optimise their sporting performance.
Prior to engaging in a strength and conditioning program, it is beneficial for young athletes to be assessed by a professional (a Sport & Exercise Physiotherapist or Exercise Physiologist) to undergo an assessment and screening to identify any movement limitations, areas of weaknesses, poor control or inflexibility.
This allows exercise professionals to tailor program to suit each individual young athletes, their needs and sporting goals, as well as facilitate lifelong physical activity participation.
Areas that our practitioners commonly take into consideration when designing or modifying a strength program include:
- the young athletes’ biological age and skeletal maturity,
- skill competence,
- and baseline level of strength, power and flexibility.
Initial supervision is also encouraged as it allows the practitioner to make sure the suitability of the equipment, safe training environment and encourage appropriate progression when athletes have mastered the techniques to build a solid foundation and understanding.
Young athletes with sufficient levels of physical fitness are more likely to become proficient movers early in life and participate in diverse physical activities as adults.
Whether you are a young athlete seeking long term athletic development, or a sporting parent who wishes to reduce injury risk of your young athlete and aide their athletic progression, our experienced physios at Gold Coast Physio and Sports Health are able to help screen, design and modify your strength training program to better your sports at any level of competition.
For help from our experienced Team of Practitioners, Phone us on 07 55006470 or www.mygcphysio.com.au