As an athletic trainer with experience in the NFL, Major League Soccer, and the Women’s World Cup, I have witnessed firsthand the challenges and misconceptions surrounding youth sports. Many parents are unaware that established, scientifically validated best practices for youth training are often overlooked by coaches and organizations. This oversight can impact their children’s health and performance. Here are three crucial insights every parent should consider regarding youth sports.
A Myth About Strength Training
For years, a common belief persisted that resistance training was unsafe for children. This misconception has been debunked, according to Avery Faigenbaum, a leading expert on pediatric strength training and a professor at The College of New Jersey. Research indicates that the risk of injury from strength training is comparable to that of participating in sports like soccer, basketball, or baseball.
“The science is compelling that supervised and well-designed strength or resistance training — not to be confused with bodybuilding — is safe, effective and worthwhile,” Faigenbaum stated. He emphasized that such training is essential for today’s youth, who are often weaker and slower than previous generations. Starting strength training before the age of 12 can lead to significant gains in strength and coordination while posing no negative effects on growth or cardiovascular health.
Parents should be aware that young athletes need proper instruction on safety, technique, and sensible starting weights. As for when children should begin strength training, the American Academy of Pediatrics suggests ages 5 to 7, depending on their maturity and ability to follow instructions.
Here are some tips for parents looking to introduce strength training:
– For younger kids, keep exercises enjoyable and developmentally appropriate. Activities like frog jumps and bear crawls can be more engaging than traditional exercises.
– Ensure a balanced resistance training program that addresses all muscle groups, particularly core exercises that enhance skill and body control.
– Start with 1 to 2 sets of 8 to 12 repetitions using low resistance, gradually increasing volume and weight.
– Allow 1 minute of rest between sets for younger athletes, extending to 2 to 3 minutes for more intense sessions.
– Sessions should last at least 20 to 30 minutes and be performed 2 to 3 times per week.
The Impact of Maturity on Performance
Understanding the role of physical maturity is crucial in youth sports. Coaches often favor early-maturing athletes, which can disadvantage those who mature later. Kevin Till, a researcher at Leeds Beckett University, noted that early maturing individuals may dominate physically but need to develop technical and psychosocial skills for long-term growth. Conversely, late-maturing children should be encouraged to remain engaged in sports, as patience is essential for their development.
Birthdates can also play a significant role in athletic opportunities. Joe Eisenmann, director of the exercise science graduate program at St. Xavier University, highlighted a study where 93 percent of U14 district and national team soccer players had birthdays in the first half of the year. This trend suggests that age cut-offs in youth sports can create disparities in opportunities.
Parents should encourage their children to continue participating in sports, regardless of their maturity level. It is advisable to have them compete with peers of similar maturity and to focus on developing athleticism and sport-specific skills that will benefit them as they grow.
Preventing Injuries Through Proper Training
Despite evidence showing that many serious injuries can be prevented, injury prevention programs are rarely integrated into youth sports practices. Athletes involved in sports that require cutting, jumping, and rapid direction changes can greatly benefit from ACL injury prevention programs. These programs can reduce the risk of non-contact knee injuries by over 50% and also help prevent other issues, such as ankle sprains.
Holly Silvers-Granelli, a physical therapist and researcher with over two decades of experience, is currently involved in implementing ACL prevention programs for the NFL. While the results of her task force are still pending release, the NFL’s interest underscores the importance of specific training for injury prevention.
Many coaches mistakenly believe that injury prevention programs take too long. However, they can enhance strength, speed, and vertical jump height. A program like FIFA 11+ incorporates elements that are vital for injury prevention and performance enhancement.
Silvers-Granelli advises parents to seek clubs and teams that prioritize player health and wellness alongside skill development. She also emphasizes that children should not engage in more hours of practice and play per week than their age in years. For example, a ten-year-old should limit organized sports to less than ten hours weekly.
This approach allows for adequate rest and recovery, which are crucial for preventing injuries and optimizing performance. “Sometimes the best thing you can do to stop the cascade of early injuries is by doing less,” said Nirav Pandya, director of sports medicine at UCSF Benioff Children’s Hospital.
By understanding these essential aspects of youth sports, parents can advocate for their children’s health and development, ensuring a more positive and successful sporting experience.
