"...the incidence of overuse injuries sustained by young athletes could be reduced by 50% if more emphasis
was placed on the development of fundamental fitness abilities before sports participation."
Faigenbaum, A., Schram, J. Can Resistance Training Reduce Injuries in Youth Sports?
Strength and Conditioning Journal 26(3) p18. 2004.
If a child is ready for participation in organized sports, he or she is ready to undergo
instruction in resistance training. As a result of modern sedentary lifestyles, young athletes
are often not physically prepared for the rigors of sports. This lack of physical
activity causes weakness, inflexibility, and poor motor skills - all factors causing poor
performance and an increased risk of sports injury.
"Approximately one-third of young athletes participating in organized sports in the United States
sustain injuries requiring medical attention. Incidence of medical treatment for sports injuries
peaks between the ages of 5 and 14 years and progressively decreases thereafter."
Gamble, P. Approaching Physical Preparation for Youth Team-Sports Players.
Strength and Conditioning Journal 30(1) p30. 2008.
The main premise for our youth training is that there is no point in trying to impose sports
specific training on flawed fundamental movement patterns. Teaching basic movement mechanics for
running stopping, changing direction, jumping, and landing must form the basis of training for all
young athletes.
Our initial functional movement assessment is designed to identify these flawed movement patterns.
A training program is designed based on the findings of this assessment and is designed to enhance
coordination and mobility and build strength and athleticism.
2007
"Dear Mi,
Ross has made tremendous strides on the basketball court thanks to you!
His coaches and teammates have taken notice on his improved speed, agility
and increased strength. Again, thank you for getting Ross into shape.
Sincerely, Nan Bender"
Parents and coaches continue to express concern about the suitability of
strength training for children and adolescents despite the mounting evidence that it is
both safe and effective. Let's address these concerns head on:
1. Lifting weights can damage the growth plates of youngsters.
In fact, damage to growth plates has never been documented
with strength training programs for children that were administered and supervised by qualified personnel.
Studies using appropriate youth resistance training, in fact, report low incidences of injuries of any type
(Strength and Conditioning Journal
1996. 18 pp.62-75).
Far from stunting growth, the contemporary evidence is that resistance training, in combination with proper
nutrition, has the potential to enhance growth within genetic bounds at all stages of development.
Most injuries occur when the program is unsupervised, equipment is used improperly,
attempts are made to lift too much weight and technique is poor. Lifting weights is actually a big
plus to the bones of youngsters. "There is good reason to believe that the more bone mass
you accumulate during childhood, the higher your eventual peak bone mass and the lower your
chances of suffering osteoporotic fractures in later life." Youngsters practicing gymnastics,
weight-training and other demanding sports have been shown to accumulate more bone than their
less active peers (Peak Performance, December 2004, pp. 11-12).
2. The forces caused by weight training are so great that they will cause injuries. This is
a concern I hear from not only parents and coaches, but physicians as well. My first response is
always, "Did you fail physics class?"
The reality is that children are exposed to far greater forces and of longer duration during sports
and recreational physical activity than those encountered during strength training, even if they
were to perform a maximum lift (Strength and Conditioning Journal 2008. 30:1 p.30).
3. Kids will not derive any benefit from strength training before puberty. Children can
gain strength with proper training before puberty (Strength and Conditioning Journal
1996:18:62-75). Vertical jump, standing long jump, sprint and agility times all improve in
this age group with proper training. In addition, strength training is recommended as part
of a pre-conditioning program. Studies show that the incidence of overuse injuries sustained
by young athletes could be reduced by 50% if more emphasis was placed on the development of
fundamental fitness abilities before sports participation.
Relative newcomers to a sport are significantly MORE likely to be injured than individuals who
have been training for many years (American Journal of Sports Medicine, vol. 16(3), pp. 285-294, 1988,
and also Archives of Internal Medicine, vol. 149 (11), pp. 2565-2568, 1989).
The 2003-2004 NCAA Sports Medicine Handbook states:
"Preseason Preparation: The student-athlete should be protected from
premature exposure to the full rigors of sport. Preseason conditioning
should provide the student-athlete with optimal readiness by the first
practice."
National Strength and Conditioning Association
Position Statement on Youth Resistance Training
1. A properly designed and supervised resistance
training program is safe for children.
2. A properly designed and supervised resistance
training program can increase the strength of children.
3. A properly designed and supervised resistance training
program can help to enhance the motor fitness skills
and sports performance of children.
4. A properly designed and supervised resistance
training program can help to prevent injuries in
youth sports and recreational activities.
5. A properly designed and supervised resistance
training program can help to improve the psychosocial
well-being of children.
6. A properly designed and supervised resistance
training program can enhance the overall health of
children.
Code of Ethics
1. Strength and conditioning professionals should
not practice nor condone discrimination.
2. Strength and conditioning professionals should
not condone, engage in illegal behavior or defend
unsportsmanlike conduct or practices.
3. Strength and conditioning professionals should
refrain from using techniques and practices in which
repeated acts of negligence would result in injury to
an individual.
4. Strength and conditioning professionals should
use care to be truthful and not misleading when
stating their education, training, experience, and
involvement of NSCA and shall not misrepresent or
misuse their affiliation with the NSCA for unwarranted
favors-monetary or otherwise.
National Strength and Conditioning Association Position Statement:
Youth Resistance Training
American Academy of Pediatrics Position Statement: Strength Training by
Children and Adolescents
1. Strength training programs for preadolescents and adolescents can be safe and effective
if proper resistance training techniques and safety precautions are followed.
2. Preadolescents and adolescents should avoid competitive weight lifting, power lifting,
body building, and maximal lifts until they reach physical and skeletal maturity.
3. When pediatricians are asked to recommend or evaluate strength training programs for
children and adolescents, the following issues should be considered:
a. Before beginning a formal strength training program, a medical evaluation should be
performed by a pediatrician. If indicated, a referral may be made to a sports medicine physician
who is familiar with various strength training methods as well as risks and benefits in
preadolescents and adolescents.
b. Aerobic conditioning should be coupled with resistance training if general health benefits
are the goal.
c. Strength training programs should include a warm-up and cool-down component.
d. Specific strength training exercises should be learned initially with no load
(resistance). Once the exercise skill has been mastered, incremental loads can be added.
e. Progressive resistance exercise requires successful completion of 8 to 15 repetitions in
good form before increasing weight or resistance.
f. A general strengthening program should address all major muscle groups and exercise
through the complete range of motion.
g. Any sign of injury or illness from strength training should be evaluated before
continuing the exercise in question.
American Academy of Pediatrics Position Statement:
Strength Training by Children and Adolescents
Other interesting articles:
"Strength Training for Children and Adolescents: What Can A Physician
Recommend?"
READ ASK THE DOC FROM POWERLIFTING USA MAGAZINE
DOCTOR'S SEE A BIG RISE IN INJURIES TO YOUNG ATHLETES
How To Grow A Super Athlete - N.Y. Times, 3/4/07
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YOUTH ATHLETES (ages 8 - 18)
