Recently concerns regarding appropriate training for our adolescent athletes has surfaced. Issues such as how much, how soon, or how specialized are addressed in our commonly heard questions below.

When Can My Athlete Start Lifting Weights?

The NSCA’s position statement states pre-adolescence (7-8 y/o) is a safe age to begin resistance training with graduated modalities and loads. Basically, if the athlete is ready for organized sports, they are ready for some kind of resistance training.

What Should I Look for in a Strength Training Program

It’s important to note that the type of programming is dependent on the athlete’s age and physical abilities.

7-10 Year Old or Beginner 

• Geared towards “free play”
• Activities that challenge balance, coordination, and speed

 

10-14 Year Old or Intermediate Focus on Technical Form

• Mastering body weight exercises
• Introduction into resistance

 

14-18 Year Old or Experienced

• Increase in difficulty
• Maintain a focus on functional form
• Higher external forces while maintaining proper technique

 

Signs that My Athlete is Overtraining

• Ongoing decreased performance on field
• Often injured or sick
• Disengagement from sport and school
• Mood swings
• Physically tired all the time
• Sleep issues
• Overreactive emotional response to failure
• Depression
• Nutrition issues

A strength training and conditioning specialist can screen each athlete’s movements in order to determine a baseline level of movement and strength. They then develop exercises and drills that will enhance the good movement qualities while addressing any bad motor patterns that may exist. Main components that are often noticed by trained professionals are mobility(flexibility) and stability (strength) issues.

This article Written by The Center for Physical Rehabilitation at the Academy for Sports & Wellness, please visit: www.pt-cpr.com/academy