Sports Performance Training for Student Athletes
Strength training has become an increasingly popular form of exercise among children and adolescents in recent years, and for good reason. Research has shown that strength training can have numerous benefits for sports performance in young athletes, including improved muscle strength, power, and endurance, as well as reduced risk of injury.
One of the primary benefits of strength training for young athletes is improved muscle strength. When done correctly, strength training can help to increase the size and strength of the muscles, allowing young athletes to generate more force and power during sports performance. This increased strength can also lead to improved performance in other areas, such as running speed, jumping ability, and agility. A study by Faigenbaum et al. (2009) found that pre-adolescent children who participated in a strength training program for eight weeks showed significant improvements in strength and power.
In addition to increased strength, strength training can also improve endurance in young athletes. Endurance is an important factor in many sports, and strength training can help to increase the muscle's ability to withstand fatigue and maintain performance for longer periods of time. This can be especially important in team sports such as soccer, basketball, and football, where players are required to perform at a high level for extended periods of time. A study by Lloyd et al. (2015) found that resistance training can improve endurance in young athletes by increasing the muscles' ability to store and utilize energy.
Another important benefit of strength training for young athletes is the reduction of the risk of injury. The increased muscle strength and endurance that comes from strength training can help to protect young athletes from injuries such as muscle strains, ligament tears, and bone fractures. This is especially important for young athletes who may be participating in high-impact sports such as football, gymnastics, and basketball. A study by Myer et al. (2014) found that a neuromuscular training program that included strength training reduced the risk of knee injuries in female athletes.
It is important to note, however, that proper technique and supervision are crucial when it comes to strength training for young athletes. Children and adolescents should not attempt to lift weights that are too heavy or perform exercises that are too advanced for their level of development. Instead, they should start with simple exercises using their own body weight, and gradually increase the resistance as they become stronger and more comfortable with the movements. It is also important for young athletes to have proper supervision from a qualified coach or trainer who can ensure that they are using proper technique and avoiding injury.
In conclusion, strength training can have numerous benefits for sports performance in young athletes, including improved muscle strength, power, and endurance, as well as reduced risk of injury. While proper technique and supervision are crucial, strength training can be a safe and effective form of exercise for children and adolescents who are interested in improving their sports performance.
References:
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the national strength and conditioning association. The Journal of Strength & Conditioning Research, 23, S60-S79.
Lloyd, R. S., Faigenbaum, A. D., Stone, M. H., Oliver, J. L., Jeffreys, I., Moody, J. A., & Myer, G. D. (2015). Position statement on youth resistance training: The 2014 international consensus. British Journal of Sports Medicine, 49(13), 843-850.
Myer, G. D., Ford, K. R., Brent, J. L., & Hewett, T. E. (2014). The effects of plyometric vs. dynamic stabilization and balance training on power, balance, and landing force in female athletes. Journal of Strength and Conditioning Research, 28(2), 401-411.
National Strength and Conditioning Association. (2009). Youth Resistance Training Position Statement. Journal of Strength and Conditioning Research, 23(5 Suppl), S1-S19.
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
Zwolski, C., Quatman-Yates, C., Paterno, M. V., & Ford, K. R. (2016). A systematic review of evidence for the effectiveness of neuromuscular training to prevent anterior cruciate ligament injury in female athletes. Archives of Physical Medicine and Rehabilitation, 97(9), 147-159.
