Warm-ups can be minutes and should not make the athletes too tired for the workout. A proper warm-up before strength training can consist of the following:. See table for recommendations on sets, reps, intensity and recovery time for each level. You can follow objective weight and repetition goals to decide when an athlete can increase resistance.
However, it might help to determine resistance increases by "training age maturity" and athletic ability improvements. Faigenbaum suggests that young athletes earn the right to lift more by improving their resistance training skills. Here are additional ways to apply the OPT model to young athletes. The stabilization endurance phase focuses on foundational exercises to develop motor programs for compound exercises and prime moving muscles.
Young athletes must learn how to perform four key training exercises that are building blocks for more advanced training:. When young athletes have developed a motor program for near-perfect exercise technique and improved stability, they can progress to exercises designed to further boost muscle strength. In the OPT model, Phase 2: Strength Endurance includes exercises that are performed in more stable body positions to focus on improving strength of the prime movers.
Phases 3 and 4 of the Strength Level - hypertrophy and maximal strength - generally aren't goals applied to young athletes.
Here are some strength exercises that are appropriate for young athletes:. Power exercises use explosive movements, so young athletes need to prove they are ready to progress to this phase. They do that by showing competence in exercise technique, physical and mental "exercise maturity," and resistance training skill Faiganbaum Power exercises include the following:. The OPT model provides a safe and effective way for trainers to help children and adolescents improve their overall performance in their sports of choice, as well as enjoy numerous additional gains that will improve them psychologically, psychosocially and physically.
Start with this solid foundation of evidence-based strategies, add your creativity and you can set up today's youth for a lifetime of health and well-being. Fitness professionals know how essential it is to customize a client's workout to their unique needs, abilities, compensations and even something as simple and variable as how they're feeling on a particular day. This is perhaps even more true for young athletes, who differ not only in these areas, but also in maturity, psychological and psychosocial needs, and anatomy and physiology and not just in terms of physical growth.
The NASM Youth Exercise Specialization provides the age-specific knowledge and tools necessary to enable trainers to meet the growing demand for youth fitness expertise. Online resources include a downloadable course manual and programming manual, as well as an exercise library, online quizzes and an online exam-all of which make it easy for trainers to access the information wherever it's most convenient.
Here is just one example of the applied science found in the "Anatomical and Psychological Considerations for Youth" chapter of the YES manual. It may not surprise fitness professionals to learn that children are less able to thermoregulate, or regulate their body temperature. However, many children and adults don't give this much thought during summertime sports training. In part, thermoregulation is more difficult for children because, due to their smaller size and blood volume, their body holds less total water than does that of an adult.
The result: Children begin to feel the effects of fluid loss sooner than an adult might. Another factor is metabolic rate:. Anyone who has seen an adolescent eat knows that kids are fuel-burning factories.
This also means they warm up more quickly. For these reasons, it's important that trainers pay particularly close attention to the vital signs of young athletes in very hot and cold climes -and that rest, shade and hydration are provided when necessary to bring down an elevated body temp NASM Bracko, M.
Youth athletics: Put excitement back into play. Christou, M. Effects of resistance training on physical capacities of adolescent soccer players.
Journal of Strength and Conditioning Research, 20 4 , — The number of sets used on an exercise or within a complete workout can vary greatly, but the following guidelines can be used. In most cases, sets will be performed for each exercise and working sets not including warm-up sets will be performed in the entire workout.
If fewer sets are used, each set should be performed with maximum intensity. In other words, the set should be taken to the point of momentary muscular fatigue, or no more reps can be performed. If the athletes are unable to perform with maximal intensity, it is generally a good idea to complete multiple sets of an exercise. While there is great debate of the number of repetitions that should be used in a set, it really should not be confusing.
In general, it is recommended that reps be performed on each set. While this is a large range, it offers a guideline in which to create smaller rep ranges from. It is best to choose smaller ranges such as , , , or As long as your program continually challenges the athlete to perform a greater amount of work, strength gains will be made.
Any rep range will work. There are, however, some subtle differences between the benefits of each rep range. Lower rep ranges i. In general, it is unnecessary for any middle-school or high school athlete to use weights that cannot be lifted at least 6 times with good form. Prepubescent athletes should generally use weights that allow for at least 10 reps.
This allows more repetitions with good form to solidify proficiency at the exercise. Medium rep ranges i. These rep ranges are recommended for most sets with young athletes.
Higher rep ranges i. Endurance athletes may want to consider higher rep ranges. Young athletes or beginners may also consider higher rep ranges because it offers the opportunity to practice good technique. Strength will still be gained with higher rep ranges. Once a rep range is determined for example reps , selecting a weight is fairly easy. Have the athlete perform a set of as many reps as possible.
From ideation to launch, a designer will be with you every step of the way. NPS measures how likely someone is to recommend a product or service to someone else. Learn more about some of the organizations we've created websites for.
From start to launch day, there was constant communication and their dedication to bringing our ideas to life was phenomenal. We'll meet you where you are, no matter where you are. Here's how it breaks down. LeagueApps Design Shop. Youth Sports Websites are our Game. Get in touch. Keep in mind that one major factor impacting program design is onset or completion of puberty.
If an athlete has significant androgens present in their system, additional intensity and volume options become available. While not all-inclusive, I hope this article demonstrates the need for a properly designed youth sports training.
Youth Sports Training Variables By Art McDermott The purpose of this article to present some of the key variables required for a successfully designed youth sports training and performance program. Did the youth sports training program work? July 26, at pm. Comment using: IYCA.
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