For every youth involved in sports, you might have heard about strength and conditioning training. But what exactly is it, and why is it important for youth athletes? In this article, we’ll explore the benefits of strength and conditioning and provide you with an overview of what to expect. Let’s dive in! 

Why Strength and Conditioning Matters for Youth Athletes  

• Injury Prevention: Strength and conditioning programs help reduce the risk of injuries by improving body mechanics, flexibility, and muscular strength.
• Physical Development: These programs enhance fundamental movement skills, coordination, balance, and agility, promoting overall physical development.
• Performance Enhancement: Through proper training, young athletes can improve speed, power, endurance, and strength, giving them a competitive edge.
• Long-Term Athletic Development: Strength and conditioning lay the foundation for a lifetime of healthy choices and physical literacy
  

When to Start Training  

The appropriate age to start training varies based on factors like individual readiness, maturity, and sport-specific demands.

Basic movement skills can be introduced as early as 6-8 years old, while formal strength training typically begins around the onset of puberty.

A Typical Session

1. Warm-up: Getting Energized Every session starts with a warm-up to get the body moving and ready for action. It involves light games which requires them to run/jump and stay focused to kick start these sessions strong
2. Mobility:  Next, there are exercises to improve flexibility and make sure our joints can move well. Examples include leg swings, world’s greatest stretch, and cat-cow. By doing these exercises, we can ensure our bodies move easily and avoid getting stiff.
3. Strength: Now it’s time for the exciting part: resistance training! This means doing exercises that make our muscles stronger. We might do squats, lunges, push-ups, pull-ups, and planks. Movement Quality is key! It’s important to learn the right way to do these exercises to stay safe and get the most out of them.
4. Sets and Repetitions: This may vary depending on the intention of the session. In the beginning, the athletes will go through a small rep scheme to ensure movement quality. Few weeks into, sessions will definitely pick up to be more intensive 
5. Rest Intervals: Taking Breaks After each set, it’s time to take a break. This is our chance to catch our breath and let our bodies recover. The length of the break depends on how hard we’ve been working.
6. Progressive Overload: Getting Stronger Over Time! As we keep coming to these sessions, we gradually make things a little bit harder. Maybe we add some weight or do more repetitions. This way, we keep challenging ourselves and getting stronger as we go.
   

Ensuring Safety

Ensuring a secure environment begins with proper supervision from qualified coaches or trainers who offer expert guidance, correct technique, and monitor athletes’ form and exertion levels. Each athlete’s program should be tailored to their age, skill level, and physical development to avoid unnecessary risks. Emphasizing proper technique over heavy weights or excessive intensity reduces the likelihood of injuries. Progression and periodization gradually advance the training, allowing for rest and recovery to prevent overexertion. Coaches maintain a vigilant eye for signs of fatigue or discomfort, addressing concerns promptly to mitigate potential injuries. Ample rest between sessions promotes recovery and growth, while open communication and education keep everyone informed about the purpose, safety considerations, and potential risks and benefits of the training. By following these safety measures, we can ensure our young athletes thrive in a secure training environment.

What we are offering at Empower Fitness?

We are thrilled to announce that we will be running youth development sessions for athletes aged 12-16. These sessions are specifically designed to enhance your child’s athletic abilities, promote healthy physical development, and instill valuable skills for long-term success.

Led by experienced coaches, our program focuses on strength and conditioning, injury prevention, and performance enhancement. Your child will learn proper technique, improve coordination, and boost their overall fitness through fun and engaging activities. Join us in providing your young athletes with a safe and supportive environment to thrive. Enroll them today for an enriching experience that will set them on the path to reaching their full athletic potential!