Strength Training For Kids....

..a bicep curl & a smile :)

 This is something that I've looked into and read up on as it is something that I'm interested in.  As more and more children are starting to participate in sports and thankfully a number of increasingly overweight children are becoming more active....there is an increasing number of sports related injuries.

As you know by this stage, coz I bang on about it so much, I'm an advocater of resistance training not only for burning fat, improving bone density but it is also recommended to strengthen kids to prevent their chance of a sports related injury.

Before I continue I want to clarify that I'm talking about strength training as in using your body weight (push-ups, sit-ups), machines (although gym machines may be inappropriate for a child's use), free weights or pieces of equipment like resistance bands/tubing or medicine balls.  I'm not talking about power lifting or body building!

According to The Sports Medicine Institute for Young Athletes at The Hospital for Special Surgery, NY, a regimen of strength training before kids start playing sport may prevent injuries.  They reckon.."strength training for kids is safe, helpful and important for kids who are playing sports.  It gets them in shape and ready to play for the season".  It's also a great confidence builder and something that parents/adults and kids can do together. Evidence suggests that a preseason strength training program can reduce sports related injuries in adolescents and can speed up metabolism in overweight children.

If its done properly, strength training is completely safe for kids. A supervised, sports specific program is key to success ie swimmers need shoulder strengthening.

It is important to use HIGH reps of a LOW weight ie 3 sets of 15 reps of say 1kg for each exercise and ideally 3 times a week. These exercises must always be supervised by a parent/adult.  For maximum benefit, strength training should start at least 6 weeks before their season starts so their muscles have time to develop.  When I say develop I don't mean they will develop large muscles (they won't because of the high reps and low weight) but they will develop strength.

A Football/Soccer Player

 

Would do training for lower body ie squats, lunges, wall lunges using an exercise ball etc and these can be done at home or at the gym.



..how about a little squat..mind you his technique isn't great :-/





A Martial Arts Participant

 

Would do upper body training ie dumbbell bicep curls, single arm rows and other exercises that develop upper body strength.

 

However any athlete involved in throwing sports (although even a footballer has to throw the ball from the sideline at some stage) will benefit from developing back (Lat Pull downs) and shoulder press (shoulders) strengthening program early to prevent injuries around the shoulder.
 

 

 

Core Strength Training

 

EVERY young athlete in EVERY sport needs to have have core strength (this goes for adults too). Abdominal and lower back strength in ANY sport is crucial as not only does it improve performance but it also helps prevent injury around their lower back and hips.

 

Simple bread 'n butter exercises like the plank and crunches on a stability ball are great for starters.

 

 

 

So there you have it. 

Stronger child, prevention of injuries and

improved performance in their chosen sport