Young athletes are physically developing, from early childhood to late adolescence. This means they have different capabilities for, and adaptations to, exercise and for this reason, young athlete training programs should not be just scaled down versions of adult training programs.
Growth rates
In the first two years children grow about 5 inches (13 cm). Growth then continues at a steady rate of 2.5 inches (6 cm) per year until about the age of 11 in girls and 13 in boys, when the pubertal growth spurt begins.
The pubertal growth spurt lasts about 2 years and is accompanied by sexual development (growth of pubic hair, development of sex organs, deepening of the voice in boys, and beginning of menstruation in girls). Normal growth stops when the growing ends of the bones fuse.
This usually occurs between the ages of 13 and 15 for girls, and 14 and 17 for boys. The typical pattern of rate of growth for boys and girls from birth through adolescence is shown in the figure "Growth Rates for Boys & Girls" (Rieser 2002) [1]. This growth rate is an important factor in the Long Term Athlete Development (LTAD) of a child.
Bone development
Bones develop from a cartilage growth plate, called epiphysial plates, at each end of the bone shaft. These growth plates divide the calcified head of the bone (epiphysis) and the calcified shaft (diaphysis). The bone lengthens as cartilage is calcified into bone. At the same time, cartilage continues to grow on the epiphysial border, so the epiphysial plates retain a constant width of cartilage throughout. Growth ends when the plate eventually calcifies.
Muscles
Muscle mass increases steadily until puberty, at which point boys show faster muscle growth.
Fat
The hormonal changes at puberty also affect body composition in terms of fat.
At birth, both boys and girls have around 10 to 12% body fat
Pre-puberty, both girls and boys still have a similar 16-18% body fat
Post-puberty, girls have around 25% body fat due to high serum oestrogen, which causes the hips to widen and extra fat to be stored in the same area.
Post-puberty, boys have 12 to 14% body fat
Most athletic females, post-puberty, tend to keep body fat at around 18% [Wilmore & Costill, 1994] . Any lower than 12% body fat for females can be considered unhealthy in terms of maintaining bone density and disrupting hormone levels, which may increase the risk of stress fractures.
Coaches need to ensure female athletes are aware that until they are 19, they will steadily gain in muscle and so will naturally be gaining weight and that by eating the right kinds of foods is the way to avoid unwanted weight gain.
Potential growth related injuries
The change in female body shape during the growth spurt has its particular injury risks. The hips widen, placing the femur at a greater inward angle. During running or walking, this increased femur angle leads to greater inward rotation at the knee and foot. This rotation can result in an injury called chrondomalacia patella, which occurs when the knee-cap does not run smoothly over the knee joint and pain is caused at the front of the knee. Appropriate preventive training to avoid chrondomalacia patella would be to strengthen the vastus medialis muscle, the lower abdominals, obliques (side of stomach), hip abductor and hip external rotator muscles.
Traction injuries are another type of injury associated with bone growth. They are caused by repetitive loading while the tendon is sensitive to stress as the bones and tendons are fusing. Traction injuries occur at different sites at different stages of growth.
10 to 13 years of age - at the heel (Sever's disease)
12 to 16 years of age - at the knee (Osgood Schlatter's disease)
late adolescence - lower back and iliac pain
The only cure for these traction injuries is rest.
Exercise
Exercise will neither stunt nor promote growth in terms of height but it does thicken the bones by increasing mineral deposits (Wilmore & Costill, 1994) [2].
Growing bones are sensitive to stress so repetitive loading should be avoided. The epiphysial plate is susceptible to injury and therefore a fracture to the epiphysial plate prior to full growth could be a serious injury as it could disrupt bone growth.
A more common kind of epiphysial plate injury, and the one coaches must take care not to cause, is called epiphysitis. This is a repetitive-strain injury that occurs when excess loads are placed on the tendons that attach to the epiphysis, causing an inflammatory response. In extreme cases, this type of injury can result in a separation of the epiphysis from the epiphysial plate. The most common epiphysitis, called Little Leaguer's Elbow, occurs mostly in the USA among young baseball pitchers.
Use of steroids
Anabolic steroid use in young athletes can stunt growth by causing premature calcification of the epiphysial plate (Strauss & Yesalis 1991) [3].
Strength training
From research [Weltman et al (1986)] carried out on the effects of resistance training on young athletes, it would appear that, in general, strength improvements are possible. If coaches are to place young athletes on strength training programs then they must ensure:
young athletes are properly taught (skill development)
young athletes undertake a well controlled progressive program (planning)
young athlete's joints are not subject to repetitive stresses (injury prevention)
Strength can be developed with circuit training programs where the young athlete's body weight is used as the load.
Aerobic and anaerobic development
The aerobic ability of young athletes can be developed so it makes aerobic training worthwhile, since it will improve their performance. Anaerobic training is of limited use to young athletes as they possess little anaerobic capacity. Training for aerobic and anaerobic endurance is best left until the young athlete reaches adolescence.
Skill development
The development of sport specific skills along with agility, balance and co-ordination are important areas to focus on when coaching young athletes.
Training Programs
Long Term Athlete Development (LTAD) is a sports development framework that matches training needs to a child's growth and development.
The following are links to suggested training programs for the:
Sprint events - 100m, 200m, 400m, 4×100m relay and 4×400m relay.
Throw events - Discus, Shot, Javelin and Hammer
Jump events - High Jump, Long Jump, Triple Jump and Pole Vault
Endurance events - 800m, 1500m, 5k, 10k, Walks and Steeplechase.
Coaching Children
Coaches of young children need to ensure that every child or young person who takes part in athletics is able to participate in a fun and safe environment and be protected from neglect and physical, sexual and emotional abuse. For more details read the Scottish Athletics Federation (SAF) policy for Child protection in athletics.
Referenced Material
RIESER, P. and UNDERWOOD, L. (2002) Growing Children: A Parents Guide. 5th ed. Genentech Inc
WILMORE, J.H. and COSTILL, D.L. (1994) Physiology of sport and exercise. Human Kinetics, Champaign, Illinois
STRAUSS, R.H. and YESALIS, C.E. (1991) Anabolic Steroids in the Athlete. Annual Review of Medicine, 42, p. 449-457
Page Reference
The reference for this page is:
MACKENZIE, B. (2000) Coaching Young Athletes [WWW] Available from: http://www.brianmac.co.uk/children.htm [Accessed 9/9/2011]
http://www.brianmac.co.uk/children.htm
Thursday, September 8, 2011
Sunday, August 14, 2011
Fasting does not deter athletes from training: Experts
LANI ROSE R DIZON
DOHA FASTING during the Holy Month of Ramadan would not mean less work for sportspersons in Qatar who are to continue with their training and work-out routines while on fast.
According to Qatar Women’s Sport Committee (QWSC) Secretary-General Lolwa al Marri, national teams in Qatar will continue with their strict trainings during Ramadan but with changes in schedules. She told Qatar Tribune on Monday, “The handball and basketball teams have just returned from training camps in Hungary, while the table tennis team is just back after training in China.
We are preparing for the upcoming Arab Games in Doha in December so trainings for the various national teams will continue until the competitions.
However, trainings which were normally conducted during daytime will now be conducted after Iftar (breaking of fast). Our athletes are already used to this and they have very good coaches who will guide them.” Currently, the QWSC has more than 2,000 women athletes who make up the national teams for handball, volleyball, basketball, football, table tennis, and swimming among others. Al Marri said that all the teams barring the women’s swimming team would continue their trainings during Ramadan. She also said that the committee is currently organizing a Ramadan competition for football and basketball. The games are open to athletes as well as schools in general.
According to experts, athletes or fitness freaks need not cut back on their training and work-out regimes while fasting during the Holy Month of Ramadan, as it is mainly sleep deprivation, not starvation which affects an athlete’s performance during Ramadan fasting.
Moreover, exercise is vital for weight control even during the fasting month, say experts.
In an earlier interview with Qatar Tribune, Dr Hakim Chalabi, director of National Sports Medicine Programme at ASPETAR Qatar Orthopaedic and Sports Medicine Hospital, spoke about the effects of Ramadan on athletes. He had said that it was mainly sleep deprivation, not starvation during fasting which affected an athlete’s performance during Ramadan.
“Most people suspect that it is fasting that may decrease an athlete’s performance during Ramadan but studies now show that sleep deprivation may be the main reason for the impact of Ramadan on athletes’ performance,” he said.
Dina Isaifan, nutrition and diet expert at the Nutrition and Diet Center, Doha, added, “Sleep deprivation causes tiredness, headache and irritability.
But waking until the wee hours of the morning and sleeping in daytime is not advisable.
Sleeping hours may be changed in Ramadan due to new meal timings.”
http://wwww.qatar-tribune.com/data/20110802/content.asp?section=exclusive1_1
DOHA FASTING during the Holy Month of Ramadan would not mean less work for sportspersons in Qatar who are to continue with their training and work-out routines while on fast.
According to Qatar Women’s Sport Committee (QWSC) Secretary-General Lolwa al Marri, national teams in Qatar will continue with their strict trainings during Ramadan but with changes in schedules. She told Qatar Tribune on Monday, “The handball and basketball teams have just returned from training camps in Hungary, while the table tennis team is just back after training in China.
We are preparing for the upcoming Arab Games in Doha in December so trainings for the various national teams will continue until the competitions.
However, trainings which were normally conducted during daytime will now be conducted after Iftar (breaking of fast). Our athletes are already used to this and they have very good coaches who will guide them.” Currently, the QWSC has more than 2,000 women athletes who make up the national teams for handball, volleyball, basketball, football, table tennis, and swimming among others. Al Marri said that all the teams barring the women’s swimming team would continue their trainings during Ramadan. She also said that the committee is currently organizing a Ramadan competition for football and basketball. The games are open to athletes as well as schools in general.
According to experts, athletes or fitness freaks need not cut back on their training and work-out regimes while fasting during the Holy Month of Ramadan, as it is mainly sleep deprivation, not starvation which affects an athlete’s performance during Ramadan fasting.
Moreover, exercise is vital for weight control even during the fasting month, say experts.
In an earlier interview with Qatar Tribune, Dr Hakim Chalabi, director of National Sports Medicine Programme at ASPETAR Qatar Orthopaedic and Sports Medicine Hospital, spoke about the effects of Ramadan on athletes. He had said that it was mainly sleep deprivation, not starvation during fasting which affected an athlete’s performance during Ramadan.
“Most people suspect that it is fasting that may decrease an athlete’s performance during Ramadan but studies now show that sleep deprivation may be the main reason for the impact of Ramadan on athletes’ performance,” he said.
Dina Isaifan, nutrition and diet expert at the Nutrition and Diet Center, Doha, added, “Sleep deprivation causes tiredness, headache and irritability.
But waking until the wee hours of the morning and sleeping in daytime is not advisable.
Sleeping hours may be changed in Ramadan due to new meal timings.”
http://wwww.qatar-tribune.com/data/20110802/content.asp?section=exclusive1_1
Health: Fasting and sports performance
The 2012 London Olympics falls during the fasting month and Muslim athletes are concerned about the effect it will have on their performance, writes SUZANNA PILLAY
HOW does fasting affect an athlete’s performance? The answer is a complex one, says Dr Ahmad Munir Che Muhamed, chairman of National Coaching Board.
But the topic is important to Muslim athletes worldwide, he says, as the 2012 London Olympics will be held during the fasting month from July 27 to Aug 12.
“With the London Olympics 2012 being held during the fasting month, the topic of fasting is of interest to Muslim athletes and the sports science community. Many are concerned that Muslim athletes will be at a disadvantage because they will fast throughout the event.”
Many coaches and athletes share the general perception that fasting will have a negative effect on sports performance.
During Ramadan, Muslim athletes will refrain from fluid and food intake between the hours of sunrise and sunset, with an average fasting period of between 12 and 15 hours, depending on location (latitude) and timing of the month.
The general perception on exercise during Ramadan is that there will be increased physiological strain during exercise, reduction in capacity to perform submaxial exercise for an extended period of time, reduction in the cognitive function and motor control and a decline in sport performance.
“Athletes are particularly concerned about dehydration which, even at a mild level, has been proven to have adverse effects on their performance,” says Dr Ahmad.
He adds although both athletes and coaches harboured this negative perception about fasting affecting an athlete’s performance negatively, there was little supporting scientific evidence so far.
“Various studies have shown that fasting during Ramadan has no significant effect on sports performance and variables, such as total energy intake, body composition, cellular and biochemical properties of blood.”
Other concerns raised are the changes in eating habits, sleep patterns, reduction in energy reserves, timing of testing done and fitness levels of subjects.
“Not surprisingly both groups would like to know whether training intensity can be maintained with fasting and what health concerns can surface when training or competing.”
To better tolerate training while having to fast, he says athletes should increase their overall physical conditioning prior to Ramadan, while coaches should alter the training programme to accommodate the expected changes in the sleep-wake cycle of the athlete.
In the research of Reilly and Waterhouse (2007) on Circadian rhythms during Ramadan, athletes reported having a lower quality sleep time, which resulted in a decrease in the willingness to train.
Ensuring that a fasting athlete maintains a good nutritional intake despite the change in meal time is another important step for coaches to follow.
As a general rule, eat sahur (morning) as a lunch portion, iftar (breaking of fast) as a dinner portion and morae (after tarawih) as supper. Delay sahur as late as possible.
Read more: Health: Fasting and sports performance http://www.nst.com.my/nst/articles/Health_Fastingandsportsperformance/Article/#ixzz1V3RsehYX
HOW does fasting affect an athlete’s performance? The answer is a complex one, says Dr Ahmad Munir Che Muhamed, chairman of National Coaching Board.
But the topic is important to Muslim athletes worldwide, he says, as the 2012 London Olympics will be held during the fasting month from July 27 to Aug 12.
“With the London Olympics 2012 being held during the fasting month, the topic of fasting is of interest to Muslim athletes and the sports science community. Many are concerned that Muslim athletes will be at a disadvantage because they will fast throughout the event.”
Many coaches and athletes share the general perception that fasting will have a negative effect on sports performance.
During Ramadan, Muslim athletes will refrain from fluid and food intake between the hours of sunrise and sunset, with an average fasting period of between 12 and 15 hours, depending on location (latitude) and timing of the month.
The general perception on exercise during Ramadan is that there will be increased physiological strain during exercise, reduction in capacity to perform submaxial exercise for an extended period of time, reduction in the cognitive function and motor control and a decline in sport performance.
“Athletes are particularly concerned about dehydration which, even at a mild level, has been proven to have adverse effects on their performance,” says Dr Ahmad.
He adds although both athletes and coaches harboured this negative perception about fasting affecting an athlete’s performance negatively, there was little supporting scientific evidence so far.
“Various studies have shown that fasting during Ramadan has no significant effect on sports performance and variables, such as total energy intake, body composition, cellular and biochemical properties of blood.”
Other concerns raised are the changes in eating habits, sleep patterns, reduction in energy reserves, timing of testing done and fitness levels of subjects.
“Not surprisingly both groups would like to know whether training intensity can be maintained with fasting and what health concerns can surface when training or competing.”
To better tolerate training while having to fast, he says athletes should increase their overall physical conditioning prior to Ramadan, while coaches should alter the training programme to accommodate the expected changes in the sleep-wake cycle of the athlete.
In the research of Reilly and Waterhouse (2007) on Circadian rhythms during Ramadan, athletes reported having a lower quality sleep time, which resulted in a decrease in the willingness to train.
Ensuring that a fasting athlete maintains a good nutritional intake despite the change in meal time is another important step for coaches to follow.
As a general rule, eat sahur (morning) as a lunch portion, iftar (breaking of fast) as a dinner portion and morae (after tarawih) as supper. Delay sahur as late as possible.
Read more: Health: Fasting and sports performance http://www.nst.com.my/nst/articles/Health_Fastingandsportsperformance/Article/#ixzz1V3RsehYX
Ramadan and sport
Precompetition taper and nutritional strategies: special reference to training during Ramadan intermittent fast.
Abstract
A marked reduction in the training load in the lead-up to major competitions allows athletes to reduce the fatigue induced by intense training and improve competition performance. This tapered training phase is based on the reduction in training volume while maintaining pretaper training intensity and frequency. In parallel to training load reductions, nutritional strategies characterised by lowered energy intakes need to be implemented to match lowered energy expenditure. The Ramadan intermittent fast imposes constrained nutritional practices on Muslim athletes, inducing a shift to a greater reliance on fat oxidation to meet energy needs and a possible increase in protein breakdown. The training load is often reduced during Ramadan to match the absence of energy and fluid intake during daylight, which implies a risk of losing training induced adaptations. Should coaches and athletes decide to reduce the training load during Ramadan, the key role of training intensity in retaining training induced adaptations should be kept in mind. However, experienced elite Muslim athletes are able to maintain their usual training load during this month of intermittent fasting without decrements in measures of fitness and with only minor adverse effects.
http://bjsm.bmj.com/content/44/7/495.abstract
Abstract
A marked reduction in the training load in the lead-up to major competitions allows athletes to reduce the fatigue induced by intense training and improve competition performance. This tapered training phase is based on the reduction in training volume while maintaining pretaper training intensity and frequency. In parallel to training load reductions, nutritional strategies characterised by lowered energy intakes need to be implemented to match lowered energy expenditure. The Ramadan intermittent fast imposes constrained nutritional practices on Muslim athletes, inducing a shift to a greater reliance on fat oxidation to meet energy needs and a possible increase in protein breakdown. The training load is often reduced during Ramadan to match the absence of energy and fluid intake during daylight, which implies a risk of losing training induced adaptations. Should coaches and athletes decide to reduce the training load during Ramadan, the key role of training intensity in retaining training induced adaptations should be kept in mind. However, experienced elite Muslim athletes are able to maintain their usual training load during this month of intermittent fasting without decrements in measures of fitness and with only minor adverse effects.
http://bjsm.bmj.com/content/44/7/495.abstract
Wednesday, July 6, 2011
Use It or Lose It - Detraining and Deconditioning in Athletes
Use It or Lose It - Detraining and Deconditioning in Athletes
We've all heard the saying. And while it's true that you will lose fitness when you stop exercising, how quickly you lose it depends on several factors, including how fit you are, how long you have been exercising and how long you stop.
Losing fitness when you stop working out is one of the key principles of conditioning. The principle of use/disuse simply means that when we stop exercising, we generally begin to decondition, and lose both strength and aerobic fitness. Most of us need to stop exercising on occasion for any number of reasons. Illness, injury, holidays, work, travel and social commitments often interfere with training routines. When this happens, we will often see a decline in our level of conditioning.
Detraining in Fit Athletes
Deconditioning in fit athletes doesn't appear to happen as quickly or drastically as in beginning exercisers. One study looked at well-conditioned athletes who had been training regularly for a year. They then stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.
Detraining in Beginning Athletes
The outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially. At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.
Detraining and Exercise Frequency and Intensity
Other research is looking at the effects of decreasing training level, rather than completely stopping all exercise. The results are more encouraging for athletes who need to reduce training due to time constraints, illness or injury. One study followed sedentary men through three months of strength training, three times a week. They then cut back to one session per week. They found that these men maintained nearly all the strength gains they developed in the first three months.
There are many individual differences in detraining rates so it's impossible to apply all of these study results to all athletes. But it appears that if you maintain some higher intensity exercise on a weekly basis, you can maintain your fitness levels fairly well.
Studies have shown that you can maintain your fitness level even if you need to change or cut back on you exercise for several months. In order to do so, you need to exercise at about 70 percent of your VO2 max at least once per week.
If you stop exercise completely for several months it's difficult to predict exactly how long it will take you to return to your former fitness level. After a three-month break it's unlikely that any athlete will return to peak condition in a week. In some athletes it may even take as long as three months to regain all their conditioning. The time it takes to regain fitness appears to depend on your original level of fitness and how long you've stopped exercise
http://sportsmedicine.about.com/od/anatomyandphysiology/a/Deconditioning.htm
We've all heard the saying. And while it's true that you will lose fitness when you stop exercising, how quickly you lose it depends on several factors, including how fit you are, how long you have been exercising and how long you stop.
Losing fitness when you stop working out is one of the key principles of conditioning. The principle of use/disuse simply means that when we stop exercising, we generally begin to decondition, and lose both strength and aerobic fitness. Most of us need to stop exercising on occasion for any number of reasons. Illness, injury, holidays, work, travel and social commitments often interfere with training routines. When this happens, we will often see a decline in our level of conditioning.
Detraining in Fit Athletes
Deconditioning in fit athletes doesn't appear to happen as quickly or drastically as in beginning exercisers. One study looked at well-conditioned athletes who had been training regularly for a year. They then stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.
Detraining in Beginning Athletes
The outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially. At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.
Detraining and Exercise Frequency and Intensity
Other research is looking at the effects of decreasing training level, rather than completely stopping all exercise. The results are more encouraging for athletes who need to reduce training due to time constraints, illness or injury. One study followed sedentary men through three months of strength training, three times a week. They then cut back to one session per week. They found that these men maintained nearly all the strength gains they developed in the first three months.
There are many individual differences in detraining rates so it's impossible to apply all of these study results to all athletes. But it appears that if you maintain some higher intensity exercise on a weekly basis, you can maintain your fitness levels fairly well.
Studies have shown that you can maintain your fitness level even if you need to change or cut back on you exercise for several months. In order to do so, you need to exercise at about 70 percent of your VO2 max at least once per week.
If you stop exercise completely for several months it's difficult to predict exactly how long it will take you to return to your former fitness level. After a three-month break it's unlikely that any athlete will return to peak condition in a week. In some athletes it may even take as long as three months to regain all their conditioning. The time it takes to regain fitness appears to depend on your original level of fitness and how long you've stopped exercise
http://sportsmedicine.about.com/od/anatomyandphysiology/a/Deconditioning.htm
Tuesday, June 28, 2011
Young Athletes (6 - 18)
Save the Life of Your Young Athlete Today!
You know that sports can bring out the best in your child, fostering discipline and teamwork in pursuit of excellence, but there may be something you do not know. Sudden Cardiac Arrest (SCA) is believed to be two to three times more likely in your young athlete or college athlete than in their less-active peers. Exercise, usually a healthy choice, can push an already compromised heart over the edge. The United States Congress prioritizes heart screenings for children "who participate in, or intend to participate in, organized sports" as part of the Teague Ryan Act.
Parents, coaches, and caregivers are encouraged to have your young athletes screened with an electrocardiogram (ECGAn electrocardiogram (ECG) is a test that records the electrical activity of the heart. ECG is used to measure the rate and regularity of heartbeats as well as the size and position of the heart chambers, the presence of any damage to the heart, and the effects of drugs or devices used to regulate the heart (such as a pacemaker).) as soon as they begin competitive activities, and then every two years after up to age 35.
A heart screening could be the best way to equip your children for sports.
http://thecasfoundation.org/sudden-cardiac-arrest/who-is-at-risk/young-athletes-6-18.html
You know that sports can bring out the best in your child, fostering discipline and teamwork in pursuit of excellence, but there may be something you do not know. Sudden Cardiac Arrest (SCA) is believed to be two to three times more likely in your young athlete or college athlete than in their less-active peers. Exercise, usually a healthy choice, can push an already compromised heart over the edge. The United States Congress prioritizes heart screenings for children "who participate in, or intend to participate in, organized sports" as part of the Teague Ryan Act.
Parents, coaches, and caregivers are encouraged to have your young athletes screened with an electrocardiogram (ECGAn electrocardiogram (ECG) is a test that records the electrical activity of the heart. ECG is used to measure the rate and regularity of heartbeats as well as the size and position of the heart chambers, the presence of any damage to the heart, and the effects of drugs or devices used to regulate the heart (such as a pacemaker).) as soon as they begin competitive activities, and then every two years after up to age 35.
A heart screening could be the best way to equip your children for sports.
http://thecasfoundation.org/sudden-cardiac-arrest/who-is-at-risk/young-athletes-6-18.html
Helping Your Young Athlete Get Faster!
By Brett Klika C.S.C.S.
Brett is the Director of Athletic Performance at Fitness Quest 10. Brett works with hundreds of athletes per year, from youth to professional, helping improve athletic performance and decrease the likelihood of injury. He has co-produced 2 sports performance DVD’s with Todd Durkin.
A high school coach of mine once said “In sports, speed cures all evils”. In other words, if you are fast, you’ll always do well, in almost any sport. Speed is one of the most significant factors that set athletes apart in any sport, at any level. A small number of people are born with speed. They inherit the proper muscle fiber type, limb lengths, and neuromuscular system from their parents.
If your young athlete is not one of the above people, there are many ways in which speed can be developed and learned. EVERYONE is able to get faster. In the last 20 years, there have been many findings in the scientific community in regards to speed improvement, particularly for youth. Below are some guidelines as to scientifically founded ways in which your youth athlete can get faster. As far as an ideal age to get started, youth should be as active as possible from the time they can walk and run, but at about age 8, the neuromuscular system begins to mature to the point at which children can develop specific, repeatable, accurate, physical skills. Of course, factors such as attention span and social maturity will also play a large role in a youth’s training program. As always, we recommend seeking the assistance of an experienced, credentialed professional in designing a program for your child.
General Fitness
Unfortunately, with the video game revolution, many youth are in poor shape. Many youngsters are overweight, have poor endurance, and poor general fitness. If your child is fairly inactive, or overweight, you can help make them faster by merely improving their physical health profile. By maintaining a reasonable weight (without significant caloric restriction, and maintaining a healthy, normal youth diet) and increasing the amount of physical activity they do per day, running, jogging, biking, etc will make them faster, and set up good habits for the rest of their life.
Strength
One of the most basic ways for a youth athlete to improve speed is to improve their strength. Many children are slow because they are not able to create enough force to move their body weight effectively. Strength also affects other things such as power development, balance, stability, and flexibility! Utilizing body-weight based exercises involving all major muscle groups is a safe, effective approach. Contrary to previous beliefs, modern research has demonstrated that even traditional resistance training, utilizing external weight can be safe and beneficial to children. It is imperative, however, that the athlete follow a strict progression-based program, paying extreme attention to proper form and technique, monitored by an experienced, credentialed professional. Improper progression, technique, and program design can put the child, and anyone involved with a strength and conditioning program at a high risk for injury.
Coordination
The neuromuscular system’s ability to transmit signals from the brain to the involved muscles for speed activities is an essential skill. This can be improved utilizing drills that involve rapid, sequential movements such as the agility ladder, skipping, marching, jumping rope, ambidextrous upper-body activity, reaction drills, and gymnastic drills. Proper coordination will segway into proper running mechanics drills.
Proper mechanics
Running technique is an extremely significant factor in creating and maintaining speed in young athletes. Proper technique makes movement more efficient, allowing for the correct muscles to fire in the correct sequence. Begin with basic coordination drills as mentioned above, and progress towards drills that are closer to actual running mechanics. For help on speed mechanics, consult a reputable speed coach.
Flexibility
For any athlete, a joint’s ability to utilize its full, natural range of motion is very important in regards to generating fast, powerful movements. This ability also decreases the likelihood of injury. Youth often begin life with extreme flexibility, but as they grow, this flexibility often decreases due to a number of factors. Daily pre-training warm-up and post -training stretching aids in an athlete’s ability to maintain flexibility as they mature. In addition, participation in cross-training activities that involve large joint ranges of motion such as martial arts, dance, and gymnastics, yoga, and Pilates will help significantly improve flexibility and joint range of motion.
Progression, Program Design, and Consistency
None of us were born being able to walk, run and jump. It took quite a bit of time to develop the strength, coordination, balance, etc., to be able to perform these skills safely and efficiently. One must look at a speed and strength program for an athlete in much the same way.
Young athletes are not physically mature professional athletes. Their body cannot achieve the same complex movement patterns, volumes and intensities as older athletes without significant injury, or frustration. Different athletes neuromuscular systems mature at different rates as well, what might work with one young athlete, may not work with another. Have a professional who is experienced with working with young athletes sit down with you and your child to design a progressive program that is specific for the developmental level of your child. Remember, with young athletes, they must enjoy and believe in what they are doing. If they are not capable of putting focused, mental effort towards a program, it may not only be a waste of time, it may be dangerous as well.
The consistency in which you approach a training program is essential. Practicing speed and movement skills on a consistent (an absolute minimum of 2, maximum of 4 days per week) basis is the only way in which improvements in skill will be achieved. All of the above factors will help your young athlete get faster and stronger, while decreasing their likelihood of injury. Remember, youth want to have fun. Involve them in a program that is rewarding, engaging, and will help improve their self esteem. Above all, any program should help establish a positive view of fitness and exercise to last them throughout life. Even 40 years? Your participation in the above activities will determine how well you fulfill this vision. These tips will help you look, live, and feel great all throughout life.
http://www.fitnessquest10.com/helping-your-young-athlete-get-faster.php
Brett is the Director of Athletic Performance at Fitness Quest 10. Brett works with hundreds of athletes per year, from youth to professional, helping improve athletic performance and decrease the likelihood of injury. He has co-produced 2 sports performance DVD’s with Todd Durkin.
A high school coach of mine once said “In sports, speed cures all evils”. In other words, if you are fast, you’ll always do well, in almost any sport. Speed is one of the most significant factors that set athletes apart in any sport, at any level. A small number of people are born with speed. They inherit the proper muscle fiber type, limb lengths, and neuromuscular system from their parents.
If your young athlete is not one of the above people, there are many ways in which speed can be developed and learned. EVERYONE is able to get faster. In the last 20 years, there have been many findings in the scientific community in regards to speed improvement, particularly for youth. Below are some guidelines as to scientifically founded ways in which your youth athlete can get faster. As far as an ideal age to get started, youth should be as active as possible from the time they can walk and run, but at about age 8, the neuromuscular system begins to mature to the point at which children can develop specific, repeatable, accurate, physical skills. Of course, factors such as attention span and social maturity will also play a large role in a youth’s training program. As always, we recommend seeking the assistance of an experienced, credentialed professional in designing a program for your child.
General Fitness
Unfortunately, with the video game revolution, many youth are in poor shape. Many youngsters are overweight, have poor endurance, and poor general fitness. If your child is fairly inactive, or overweight, you can help make them faster by merely improving their physical health profile. By maintaining a reasonable weight (without significant caloric restriction, and maintaining a healthy, normal youth diet) and increasing the amount of physical activity they do per day, running, jogging, biking, etc will make them faster, and set up good habits for the rest of their life.
Strength
One of the most basic ways for a youth athlete to improve speed is to improve their strength. Many children are slow because they are not able to create enough force to move their body weight effectively. Strength also affects other things such as power development, balance, stability, and flexibility! Utilizing body-weight based exercises involving all major muscle groups is a safe, effective approach. Contrary to previous beliefs, modern research has demonstrated that even traditional resistance training, utilizing external weight can be safe and beneficial to children. It is imperative, however, that the athlete follow a strict progression-based program, paying extreme attention to proper form and technique, monitored by an experienced, credentialed professional. Improper progression, technique, and program design can put the child, and anyone involved with a strength and conditioning program at a high risk for injury.
Coordination
The neuromuscular system’s ability to transmit signals from the brain to the involved muscles for speed activities is an essential skill. This can be improved utilizing drills that involve rapid, sequential movements such as the agility ladder, skipping, marching, jumping rope, ambidextrous upper-body activity, reaction drills, and gymnastic drills. Proper coordination will segway into proper running mechanics drills.
Proper mechanics
Running technique is an extremely significant factor in creating and maintaining speed in young athletes. Proper technique makes movement more efficient, allowing for the correct muscles to fire in the correct sequence. Begin with basic coordination drills as mentioned above, and progress towards drills that are closer to actual running mechanics. For help on speed mechanics, consult a reputable speed coach.
Flexibility
For any athlete, a joint’s ability to utilize its full, natural range of motion is very important in regards to generating fast, powerful movements. This ability also decreases the likelihood of injury. Youth often begin life with extreme flexibility, but as they grow, this flexibility often decreases due to a number of factors. Daily pre-training warm-up and post -training stretching aids in an athlete’s ability to maintain flexibility as they mature. In addition, participation in cross-training activities that involve large joint ranges of motion such as martial arts, dance, and gymnastics, yoga, and Pilates will help significantly improve flexibility and joint range of motion.
Progression, Program Design, and Consistency
None of us were born being able to walk, run and jump. It took quite a bit of time to develop the strength, coordination, balance, etc., to be able to perform these skills safely and efficiently. One must look at a speed and strength program for an athlete in much the same way.
Young athletes are not physically mature professional athletes. Their body cannot achieve the same complex movement patterns, volumes and intensities as older athletes without significant injury, or frustration. Different athletes neuromuscular systems mature at different rates as well, what might work with one young athlete, may not work with another. Have a professional who is experienced with working with young athletes sit down with you and your child to design a progressive program that is specific for the developmental level of your child. Remember, with young athletes, they must enjoy and believe in what they are doing. If they are not capable of putting focused, mental effort towards a program, it may not only be a waste of time, it may be dangerous as well.
The consistency in which you approach a training program is essential. Practicing speed and movement skills on a consistent (an absolute minimum of 2, maximum of 4 days per week) basis is the only way in which improvements in skill will be achieved. All of the above factors will help your young athlete get faster and stronger, while decreasing their likelihood of injury. Remember, youth want to have fun. Involve them in a program that is rewarding, engaging, and will help improve their self esteem. Above all, any program should help establish a positive view of fitness and exercise to last them throughout life. Even 40 years? Your participation in the above activities will determine how well you fulfill this vision. These tips will help you look, live, and feel great all throughout life.
http://www.fitnessquest10.com/helping-your-young-athlete-get-faster.php
Preventing Dehydration in Young Athletes
Preventing Dehydration in Young Athletes
Young people who enjoy sports often have a dehydrated body even before they start playing a game. Soccer, football, lacrosse, baseball, track and many more sports can be performed outdoors all year round into the summer months when weather is hot. Young athletes are more susceptible to the hazardous side effects. Young kids can lose 1.5 quarts of water through perspiration because of the intense physical activity combined with the extreme heat. There are many ways to reduce the risks to young athletes.
Parents and coaches need to know the signs of a child’s dehydrated body and take the required action to prevent the harmful conditions of a dehydrated body. Not only can a limited performance of the game occur but can also lead to serious injury.
Thirst, fatigue, dizziness and nausea are the most common signs of dehydration.
Thirst may not be the only indication of a dehydrated body but drinking water before the start of a game or before a young person is even thirsty will help prevent dehydration. Drinking water should also be encouraged in practice, warm-ups, before, during and after a game because exercise can also suppress thirst.
Fatigue and an impaired performance are both mental and physical symptoms of the body lacking carbohydrates and water or fluids. The ability to eat and drink at breaks during a game will help athletes improve their skills, confidence and train harder during practice.
Young athletes must accustom their bodies to the humidity and heat. By drinking large quantities of water, young people will get their bodies used to drinking in hot weather which will help enable them to handle the heat. They should always have a bottle of water with them and a good quality of water too. There are many brands on the market today. The water should be able to replace oxygen saturation, electrolytes and minerals.
Energy drinks may help replace electrolytes but can also cause nausea more often than lacking these drinks causing dehydration. Beginners and athletes can learn the rules for drinking water. Perspiration and sweats vary for each individual. The amount of water replaced during games should be recorded so that people can have an idea of the amount of water they drink or lose during competitions. If there are limited times to drink during a game then it is best to drink the energy drinks and bottled water ten minutes before a game then during it. Athletes should always drink even when they are not thirsty because exercise inhibits thirst.
Water is essential for living, enjoying life, enjoying sports, playing a good game and for good health. Have both energy drinks and bottled water available at all times.
Steroids
Stories about athletes and steroids seem to pop up regularly in the news. Some professional baseball players, cyclists, and track stars have been accused of — and in some cases have admitted to — using steroids to give them an edge competitively.
And steroid use has trickled down to younger athletes too, who face fierce pressure to be stronger and faster, and to make it to college and professional leagues. Some research has shown that 5% of teen boys and 2.5% of teen girls have used some form of anabolic steroids.
Steroids promise bold results, but there is little proof that they deliver any such benefits. Extensive research, however, shows how they can harm developing kids — with some of these ill effects not likely to turn up until years later. And steroids are illegal, too.
It's important to understand the facts about steroids, their side effects, and what can drive kids to try them. Being aware of the kinds of pressures kids deal with in sports can help you make sure that your child isn't at risk.
What Are Steroids?
Drugs commonly referred to as "steroids" are classified as anabolic (or anabolic-androgenic) and corticosteroids. Corticosteroids, such as cortisone, are drugs that doctors typically prescribe to help control inflammation in the body. They're often used to help control conditions like asthma and lupus. They're not the same as the anabolic steroids that receive so much media attention for their use by some athletes and bodybuilders.
Anabolic steroids are synthetic hormones that can boost the body's ability to produce muscle and prevent muscle breakdown. Some athletes take steroids in the hopes that they will improve their ability to run faster, hit farther, lift heavier weights, jump higher, or have more endurance. In the United States, it is against the law to use anabolic steroids without a prescription.
Androstenedione, or "andro," is a kind of anabolic steroid taken by athletes who want to build muscle. But research suggests that andro taken in large doses every day can significantly increase levels of testosterone, which can lead to a number of health problems.
How Do Anabolic Steroids Work?
Anabolic steroids are drugs that resemble the chemical structure of the body's natural sex hormone testosterone, which is made naturally by the body. Testosterone directs the body to produce or enhance male characteristics such as increased muscle mass, facial hair growth, and deepening of the voice, and is an important part of male development during puberty.
When anabolic steroids increase the levels of testosterone in the blood, they stimulate muscle tissue in the body to grow larger and stronger. However, the effects of too much testosterone circulating in the body can be harmful over time.
Dangers of Anabolic Steroids
Steroids are dangerous for two reasons: they are illegal, and they can damage a person's health, especially if used in large doses over time. Also, the health problems caused by steroids may not appear until years after the steroids are taken.
Although they might help build muscle, steroids can produce very serious side effects. Using steroids for a long time can negatively affect the reproductive system. In males, steroids can lead to impotence, a reduction in the amount of sperm produced in the testicles, and even reduced testicle size.
Females who use steroids may have problems with their menstrual cycles because steroids can disrupt the maturation and release of eggs from the ovaries. This disruption can cause long-term problems with fertility.
Steroids taken for an extended period of time also can cause:
stunted growth in teens (by causing bones to mature too fast and stop growing at an early age)
liver tumors
abnormal enlargement of the heart muscles
violent, aggressive behavior and mood swings
blood lipid abnormalities that contribute to heart disease
acne (or a worsening of acne)
increased breast growth in males, especially teens
irreversible stretch marks
a heightened tendency for hair loss and male-pattern baldness
muscle aches
Teen girls and women risk these additional side effects:
male-type facial and body hair growth and male-pattern baldness
deepening of the voice
enlargement of the clitoris
Drug Testing
In addition to the health risks, kids who use steroids without prescription are breaking the law. Drug testing for all athletes has become more prevalent, and those who fail a drug test for steroids can face legal consequences, including jail time, monetary fines, exclusion from an event or team, or forfeiture of trophies or medals.
Andro use has been banned by many sports organizations, including the International Olympic Committee, the National Football League, the National Basketball Association, the National Collegiate Athletic Association, the Association of Tennis Professionals, and most high school athletic associations.
Talking to Kids About Steroids
Many pressures may drive young athletes to experiment with steroids. Although most athletes exercise hard, eat properly, and take care of their bodies to maintain optimal fitness and performance levels, athletic competition and the desire to look physically toned and fit can be fierce.
Help kids handle these pressures by:
discussing healthy competition with them
talking about the coaches' and team members' attitudes toward steroids
knowing what kind of sports environments they compete in
encouraging them to prepare mentally and physically for competition by eating well and getting enough rest
If you suspect your child is using steroids, watch for these warning signs:
exaggerated mood swings
worsening acne
unusually greasy skin with stretch marks
a sudden increase in muscle size
If you see any of these signs in your child, talk with your doctor.
Steroids may give kids the sense that they're stronger and more athletic, but the consequences are too dangerous to risk. Help kids stay away from steroids by encouraging healthy eating and fitness habits that will help them feel well prepared for competition.
When steroid use among pro athletes is in the news, use that as a launching point to discuss the issue, making sure your child understands the health risks, the possibility of legal trouble, and the concept that using steroids is cheating.
http://kidshealth.org/parent/emotions/behavior/steroids.html#
This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2011 . The Nemours Foundation/KidsHealth®. All rights reserved.
And steroid use has trickled down to younger athletes too, who face fierce pressure to be stronger and faster, and to make it to college and professional leagues. Some research has shown that 5% of teen boys and 2.5% of teen girls have used some form of anabolic steroids.
Steroids promise bold results, but there is little proof that they deliver any such benefits. Extensive research, however, shows how they can harm developing kids — with some of these ill effects not likely to turn up until years later. And steroids are illegal, too.
It's important to understand the facts about steroids, their side effects, and what can drive kids to try them. Being aware of the kinds of pressures kids deal with in sports can help you make sure that your child isn't at risk.
What Are Steroids?
Drugs commonly referred to as "steroids" are classified as anabolic (or anabolic-androgenic) and corticosteroids. Corticosteroids, such as cortisone, are drugs that doctors typically prescribe to help control inflammation in the body. They're often used to help control conditions like asthma and lupus. They're not the same as the anabolic steroids that receive so much media attention for their use by some athletes and bodybuilders.
Anabolic steroids are synthetic hormones that can boost the body's ability to produce muscle and prevent muscle breakdown. Some athletes take steroids in the hopes that they will improve their ability to run faster, hit farther, lift heavier weights, jump higher, or have more endurance. In the United States, it is against the law to use anabolic steroids without a prescription.
Androstenedione, or "andro," is a kind of anabolic steroid taken by athletes who want to build muscle. But research suggests that andro taken in large doses every day can significantly increase levels of testosterone, which can lead to a number of health problems.
How Do Anabolic Steroids Work?
Anabolic steroids are drugs that resemble the chemical structure of the body's natural sex hormone testosterone, which is made naturally by the body. Testosterone directs the body to produce or enhance male characteristics such as increased muscle mass, facial hair growth, and deepening of the voice, and is an important part of male development during puberty.
When anabolic steroids increase the levels of testosterone in the blood, they stimulate muscle tissue in the body to grow larger and stronger. However, the effects of too much testosterone circulating in the body can be harmful over time.
Dangers of Anabolic Steroids
Steroids are dangerous for two reasons: they are illegal, and they can damage a person's health, especially if used in large doses over time. Also, the health problems caused by steroids may not appear until years after the steroids are taken.
Although they might help build muscle, steroids can produce very serious side effects. Using steroids for a long time can negatively affect the reproductive system. In males, steroids can lead to impotence, a reduction in the amount of sperm produced in the testicles, and even reduced testicle size.
Females who use steroids may have problems with their menstrual cycles because steroids can disrupt the maturation and release of eggs from the ovaries. This disruption can cause long-term problems with fertility.
Steroids taken for an extended period of time also can cause:
stunted growth in teens (by causing bones to mature too fast and stop growing at an early age)
liver tumors
abnormal enlargement of the heart muscles
violent, aggressive behavior and mood swings
blood lipid abnormalities that contribute to heart disease
acne (or a worsening of acne)
increased breast growth in males, especially teens
irreversible stretch marks
a heightened tendency for hair loss and male-pattern baldness
muscle aches
Teen girls and women risk these additional side effects:
male-type facial and body hair growth and male-pattern baldness
deepening of the voice
enlargement of the clitoris
Drug Testing
In addition to the health risks, kids who use steroids without prescription are breaking the law. Drug testing for all athletes has become more prevalent, and those who fail a drug test for steroids can face legal consequences, including jail time, monetary fines, exclusion from an event or team, or forfeiture of trophies or medals.
Andro use has been banned by many sports organizations, including the International Olympic Committee, the National Football League, the National Basketball Association, the National Collegiate Athletic Association, the Association of Tennis Professionals, and most high school athletic associations.
Talking to Kids About Steroids
Many pressures may drive young athletes to experiment with steroids. Although most athletes exercise hard, eat properly, and take care of their bodies to maintain optimal fitness and performance levels, athletic competition and the desire to look physically toned and fit can be fierce.
Help kids handle these pressures by:
discussing healthy competition with them
talking about the coaches' and team members' attitudes toward steroids
knowing what kind of sports environments they compete in
encouraging them to prepare mentally and physically for competition by eating well and getting enough rest
If you suspect your child is using steroids, watch for these warning signs:
exaggerated mood swings
worsening acne
unusually greasy skin with stretch marks
a sudden increase in muscle size
If you see any of these signs in your child, talk with your doctor.
Steroids may give kids the sense that they're stronger and more athletic, but the consequences are too dangerous to risk. Help kids stay away from steroids by encouraging healthy eating and fitness habits that will help them feel well prepared for competition.
When steroid use among pro athletes is in the news, use that as a launching point to discuss the issue, making sure your child understands the health risks, the possibility of legal trouble, and the concept that using steroids is cheating.
http://kidshealth.org/parent/emotions/behavior/steroids.html#
This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2011 . The Nemours Foundation/KidsHealth®. All rights reserved.
Steroid Abuse & Young Athletes - Do we facilitate this problem?
Coaching Young Athletes
Steroid Abuse & Young Athletes - Do we facilitate this problem?
Brian J Grasso discusses his concern about the use of steroids among young athletes
Recent surveys conducted by the University of Michigan showed that 1 in every 30 high school males throughout this country are currently taking anabolic steroids. To some, this finding is trivial and represents an insignificant number within the grand scheme of high school athletics. To others, myself included, this reality is reflective of the terribly sad state that the youth athletic community has found itself in over the past number of years.
Steroids
Other statistics confirm that steroid use is happening, not only more often, but also with younger kids. The Sports Journal shows research that 1 in every 100 pre-adolescent children are currently taking steroids. This is comparable to a 1991 research study of high school football within the state of Indiana. This study polled 873 high school football players from 27 different high schools as to their involvement with steroids. 6% of the players admitted to having taken steroids - that is 52 kids. Of these 52 admitted steroid users, 15% of them indicated that they had first taken steroids while under the age of 10 years.
The most recent ergogenic aid to impact the youth athletics scene is Creatine.
Taken orally in its monohydrate form (due to increased absorption), creatine is a naturally occurring protein that we actually produce 1 gram of daily, primarily in the liver, and gall bladder. Dietary sources of Creatine include meat and fish. The average North American consumes roughly 1 gram of Creatine daily through dietary means. Virtually all of the Creatine within our bodies, upwards of 95%, is stored within skeletal muscle.
The average human is capable of storing about 125 mmol/kg of Creatine within skeletal muscle. It has been shown through research that the human body actually has an upper limit in terms of Creatine storage. We are only able to store about 150 - 160 mmol/kg of Creatine within the body, thus the reason for supplementation. The theory is that increased intake of Creatine daily will eventually saturate our carrying capacity to a point that we can no longer store anymore. Advocates suggest that Creatine has an anabolic-type effect on our bodies, and that at the highest ends of storage capacity, we can expect increased muscle mass, strength and power. Creatine detractors suggest that water retention is responsible for the increased muscular size and that a placebo effect is to account for any increases in strength or power. That is, we look bigger so we train longer and harder; the increased strength is a result of the intense training, not Creatine supplementation.
That all being said, the most recent study conducted indicated that upwards of 40% of high school seniors throughout the United States are currently taking some kind of performance enhancing drug - Creatine being the most popular. 40%, that means almost half of high school seniors in this country feel it necessary to supplement with a known ergogenic aid. More over, Creatine has been named a pre-cursor to steroids use. Kids who supplement with Creatine are more likely to eventually take steroids as well.
The point of this article could lead in several directions. I could discuss the negative effects of steroids and the proposed negative effects of supplementing with Creatine during the teenage years. I could discuss the possibilities of where kids are getting steroids - 10 year olds taking steroids? Who is buying it for them and how are they getting it? Instead, I want to discuss what I feel may be one of the most important factors of this problem.
We are the problem.
I am talking to personal trainers, performance specialists and coaches out there.
Are we all optimally qualified to be working with kids?
Do we all understand the importance of paediatric exercise science or sport science in general?
Do we search for the right answers via independent research, or do we do what we have always done, because we 'think' it is right?
If we trained and developed young athletes better, would they need ergogenic aids?
If we all understood the concepts of long-term development and worked hard at keeping athletes free of injury and optimally conditioned, would more than 40% of high school seniors be taking drugs?
The answer is: who knows.
Maybe kids would still dope up on unethical and dangerous drugs. Then again, maybe they would not have to.
By no means am I writing this from the top of a pedestal. I have changed my mind more than once when it comes to exercise prescription and theory that I 'thought' was right. The point is though, that for every good trainer or coach, there are several bad ones. It is one of the 'dirty little secrets' of our industry that we all talk about quietly, yet very few people bring out aggressively into the open. Trainers and coaches not caring to update their knowledge, or struggling to find the best and most applicable way to train someone - these attitudes are commonplace within the youth sporting industry. An evolution is warranted.
Settling for less than an ideal means of training and developing a young athlete is a real and very concerning problem. To those of you who exhibit due diligence by educating yourselves on what is right and wrong with respect to athletic development, sincerely ignore this message.
To those of you who do not - understand that you are least partially to blame for this tragic steroids epidemic.
About the Author
Brian Grasso is the President of Developing Athletics which is a company dedicated to educating coaches, parents and youth sporting officials throughout the world on the concepts of athletic development. Brian can be contacted through his website at www.DevelopingAthletics.com
Article Reference
Grasso B. (2006), "Steroid Abuse & Young Athletes - Do we facilitate this problem?", Brian Mackenzie's Successful Coaching (ISSN 1745-7513), Issue 29
http://www.brianmac.co.uk/articles/scni29a6.htm
Steroid Abuse & Young Athletes - Do we facilitate this problem?
Brian J Grasso discusses his concern about the use of steroids among young athletes
Recent surveys conducted by the University of Michigan showed that 1 in every 30 high school males throughout this country are currently taking anabolic steroids. To some, this finding is trivial and represents an insignificant number within the grand scheme of high school athletics. To others, myself included, this reality is reflective of the terribly sad state that the youth athletic community has found itself in over the past number of years.
Steroids
Other statistics confirm that steroid use is happening, not only more often, but also with younger kids. The Sports Journal shows research that 1 in every 100 pre-adolescent children are currently taking steroids. This is comparable to a 1991 research study of high school football within the state of Indiana. This study polled 873 high school football players from 27 different high schools as to their involvement with steroids. 6% of the players admitted to having taken steroids - that is 52 kids. Of these 52 admitted steroid users, 15% of them indicated that they had first taken steroids while under the age of 10 years.
The most recent ergogenic aid to impact the youth athletics scene is Creatine.
Taken orally in its monohydrate form (due to increased absorption), creatine is a naturally occurring protein that we actually produce 1 gram of daily, primarily in the liver, and gall bladder. Dietary sources of Creatine include meat and fish. The average North American consumes roughly 1 gram of Creatine daily through dietary means. Virtually all of the Creatine within our bodies, upwards of 95%, is stored within skeletal muscle.
The average human is capable of storing about 125 mmol/kg of Creatine within skeletal muscle. It has been shown through research that the human body actually has an upper limit in terms of Creatine storage. We are only able to store about 150 - 160 mmol/kg of Creatine within the body, thus the reason for supplementation. The theory is that increased intake of Creatine daily will eventually saturate our carrying capacity to a point that we can no longer store anymore. Advocates suggest that Creatine has an anabolic-type effect on our bodies, and that at the highest ends of storage capacity, we can expect increased muscle mass, strength and power. Creatine detractors suggest that water retention is responsible for the increased muscular size and that a placebo effect is to account for any increases in strength or power. That is, we look bigger so we train longer and harder; the increased strength is a result of the intense training, not Creatine supplementation.
That all being said, the most recent study conducted indicated that upwards of 40% of high school seniors throughout the United States are currently taking some kind of performance enhancing drug - Creatine being the most popular. 40%, that means almost half of high school seniors in this country feel it necessary to supplement with a known ergogenic aid. More over, Creatine has been named a pre-cursor to steroids use. Kids who supplement with Creatine are more likely to eventually take steroids as well.
The point of this article could lead in several directions. I could discuss the negative effects of steroids and the proposed negative effects of supplementing with Creatine during the teenage years. I could discuss the possibilities of where kids are getting steroids - 10 year olds taking steroids? Who is buying it for them and how are they getting it? Instead, I want to discuss what I feel may be one of the most important factors of this problem.
We are the problem.
I am talking to personal trainers, performance specialists and coaches out there.
Are we all optimally qualified to be working with kids?
Do we all understand the importance of paediatric exercise science or sport science in general?
Do we search for the right answers via independent research, or do we do what we have always done, because we 'think' it is right?
If we trained and developed young athletes better, would they need ergogenic aids?
If we all understood the concepts of long-term development and worked hard at keeping athletes free of injury and optimally conditioned, would more than 40% of high school seniors be taking drugs?
The answer is: who knows.
Maybe kids would still dope up on unethical and dangerous drugs. Then again, maybe they would not have to.
By no means am I writing this from the top of a pedestal. I have changed my mind more than once when it comes to exercise prescription and theory that I 'thought' was right. The point is though, that for every good trainer or coach, there are several bad ones. It is one of the 'dirty little secrets' of our industry that we all talk about quietly, yet very few people bring out aggressively into the open. Trainers and coaches not caring to update their knowledge, or struggling to find the best and most applicable way to train someone - these attitudes are commonplace within the youth sporting industry. An evolution is warranted.
Settling for less than an ideal means of training and developing a young athlete is a real and very concerning problem. To those of you who exhibit due diligence by educating yourselves on what is right and wrong with respect to athletic development, sincerely ignore this message.
To those of you who do not - understand that you are least partially to blame for this tragic steroids epidemic.
About the Author
Brian Grasso is the President of Developing Athletics which is a company dedicated to educating coaches, parents and youth sporting officials throughout the world on the concepts of athletic development. Brian can be contacted through his website at www.DevelopingAthletics.com
Article Reference
Grasso B. (2006), "Steroid Abuse & Young Athletes - Do we facilitate this problem?", Brian Mackenzie's Successful Coaching (ISSN 1745-7513), Issue 29
http://www.brianmac.co.uk/articles/scni29a6.htm
Thursday, June 23, 2011
Young Athletes ACL Injuries and the Risk for Osteoarthritis — Emily Cope, Communications
By sophomore year, three of my friends had injured their ACLs playing high school sports and I come from a small, rural school! Damage to the ACL, or the Anterior Cruciate Ligament, is a common athletic injury. In fact according to one study on the prevalence of ACL injuriesin the general population, approximately 1 out of 3,500 people are affected, which means there are about 200,000 new ACL related injuries per year. So if you or your friends were involved in competitive sports there’s a good chance that you know someone who’s had ACL problems too.
Maybe I was naïve or perhaps I still had too much of that young, invincible attitude, but I must admit before working at the Arthritis Foundation I thought having ACL surgery was “no big deal. I assumed after recovery and physical therapy, people could go back to whatever sport they played as if nothing ever happened. Of course back then I stuff like osteoarthritis never crossed my mind.
In a recent article, For Young Athletes, Knee Surgery Opens Door To Pain, Frank Deford touches on just this. He points out that while surgeons can perform operations to reconstruct ACLs, which helps young athletes to continue to play sports, some doctors have concerns.
“Doctors know that because the surgery allows young athletes to continue to compete aggressively and put stress on that damaged knee, a significant number will, in as few as 10 years, suffer degenerative osteoarthritis. That is so much more debilitating and painful and must be endured for the rest of one’s life. Some may even require knee replacement.
In Deford’s article Dr. Robert Stanton, the president of the American Orthopaedic Society for Sports Medicine, said that despite the risk of life long debilitating osteoarthritis, almost all young athletes choose to proceed with the ACL operation. They're young they’re invulnerable. Above all, they just want to keep playing.
The potential problem with “playing through the pain” with an ACL injury is that bone structure and cartilage can be torn with this kind of knee injury and cartilage just doesn’t heal, ever. So when the person grows to middle age, osteoarthritis and pain can develop. And once that damage is done there are no easy fixes.
Now let me make myself clear, I’m not telling you not to get surgery if you injure your ACL. Only you and your doctor can determine what’s right for your specific medical case. I just want young athletes to be aware that ACL injuries (with or without surgery) can lead to osteoarthritis later in life. Be informed, get all the information and think about your future before you make any tough choices. Trust me your middle-aged self will thank you!
Coaching Young Athletes
Growth rates
In the first two years children grow about 5 inches (13 cm). Growth then continues at a steady rate of 2.5 inches (6 cm) per year until about the age of 11 in girls and 13 in boys, when the pubertal growth spurt begins.
The pubertal growth spurt lasts about 2 years and is accompanied by sexual development (growth of pubic hair, development of sex organs, deepening of the voice in boys, and beginning of menstruation in girls). Normal growth stops when the growing ends of the bones fuse.
This usually occurs between the ages of 13 and 15 for girls, and 14 and 17 for boys. The typical pattern of rate of growth for boys and girls from birth through adolescence is shown in the figure "Growth Rates for Boys & Girls" [Adapted from: Rieser P, Underwood L. Growing Children: A Parents Guide. 5th edition, Genentech Inc., 2002] . This growth rate is an important factor in the Long Term Athlete Development (LTAD) of a child.
Bone development
Bones develop from a cartilage growth plate, called epiphysial plates, at each end of the bone shaft. These growth plates divide the calcified head of the bone (epiphysis) and the calcified shaft (diaphysis). The bone lengthens as cartilage is calcified into bone. At the same time, cartilage continues to grow on the epiphysial border, so the epiphysial plates retain a constant width of cartilage throughout. Growth ends when the plate eventually calcifies.
Muscles
Muscle mass increases steadily until puberty, at which point boys show faster muscle growth.
Fat
The hormonal changes at puberty also affect body composition in terms of fat.
At birth, both boys and girls have around 10 to 12% body fat
Pre-puberty, both girls and boys still have a similar 16-18% body fat
Post-puberty, girls have around 25% body fat due to high serum oestrogen, which causes the hips to widen and extra fat to be stored in the same area.
Post-puberty, boys have 12 to 14% body fat
Most athletic females, post-puberty, tend to keep body fat at around 18% [Wilmore & Costill, 1994]. Any lower than 12% body fat for females can be considered unhealthy in terms of maintaining bone density and disrupting hormone levels, which may increase the risk of stress fractures.
Coaches need to ensure female athletes are aware that until they are 19, they will steadily gain in muscle and so will naturally be gaining weight and that by eating the right kinds of foods is the way to avoid unwanted weight gain.
Potential growth related injuries
The change in female body shape during the growth spurt has its particular injury risks. The hips widen, placing the femur at a greater inward angle. During running or walking, this increased femur angle leads to greater inward rotation at the knee and foot. This rotation can result in an injury called chrondomalacia patella, which occurs when the knee-cap does not run smoothly over the knee joint and pain is caused at the front of the knee. Appropriate preventive training to avoid chrondomalacia patella would be to strengthen the vastus medialis muscle, the lower abdominals, obliques (side of stomach), hip abductor and hip external rotator muscles.
Traction injuries are another type of injury associated with bone growth. They are caused by repetitive loading while the tendon is sensitive to stress as the bones and tendons are fusing. Traction injuries occur at different sites at different stages of growth.
10 to 13 years of age - at the heel (Sever's disease)
12 to 16 years of age - at the knee (Osgood Schlatter's disease)
late adolescence - lower back and iliac pain
The only cure for these traction injuries is rest.
Exercise
Exercise will neither stunt nor promote growth in terms of height but it does thicken the bones by increasing mineral deposits [Wilmore & Costill, 1994].
Growing bones are sensitive to stress so repetitive loading should be avoided. The epiphysial plate is susceptible to injury and therefore a fracture to the epiphysial plate prior to full growth could be a serious injury as it could disrupt bone growth.
A more common kind of epiphysial plate injury, and the one coaches must take care not to cause, is called epiphysitis. This is a repetitive-strain injury that occurs when excess loads are placed on the tendons that attach to the epiphysis, causing an inflammatory response. In extreme cases, this type of injury can result in a separation of the epiphysis from the epiphysial plate. The most common epiphysitis, called Little Leaguer's Elbow, occurs mostly in the USA among young baseball pitchers.
Use of steroids
Anabolic steroid use in young athletes can stunt growth by causing premature calcification of the epiphysial plate [Sharp, 1995].
Strength training
From research [Weltman et al (1986)] carried out on the effects of resistance training on young athletes, it would appear that, in general, strength improvements are possible. If coaches are to place young athletes on strength training programs then they must ensure:
young athletes are properly taught (skill development)
young athletes undertake a well controlled progressive program (planning)
young athlete's joints are not subject to repetitive stresses (injury prevention)
Strength can be developed with circuit training programs where the young athlete's body weight is used as the load.
Aerobic and anaerobic development
The aerobic ability of young athletes can be developed so it makes aerobic training worthwhile, since it will improve their performance. Anaerobic training is of limited use to young athletes as they possess little anaerobic capacity. Training for aerobic and anaerobic endurance is best left until the young athlete reaches adolescence.
Skill development
The development of sport specific skills along with agility, balance and co-ordination are important areas to focus on when coaching young athletes.
Training Programs
Long Term Athlete Development (LTAD) is a sports development framework that matches training needs to a child's growth and development.
The following are links to suggested training programs for the:
Sprint events - 100m, 200m, 400m, 4×100m relay and 4×400m relay.
Throw events - Discus, Shot, Javelin and Hammer
Jump events - High Jump, Long Jump, Triple Jump and Pole Vault
Endurance events - 800m, 1500m, 5k, 10k, Walks and Steeplechase.
Coaching Children
Coaches of young children need to ensure that every child or young person who takes part in athletics is able to participate in a fun and safe environment and be protected from neglect and physical, sexual and emotional abuse. For more details read the Scottish Athletics Federation (SAF) policy for Child protection in athletics.
http://www.brianmac.co.uk/children.htm
Tips for keeping young athletes safe
It's important to keep injury prevention in mind as children begin spring sports activities, says Dr. Steven Greer, of the MCGHealth Sports Medicine Center in Augusta, Ga.
He offers these tips for parents and children.
All children should undergo a physical examination before they participate in sports programs. If they've been inactive for an extended period of time, they should begin increasing their activity level several weeks before they start team practices or game play.
Hydration is crucial. Children should drink 16 ounces of water or a sports drink one to two hours before play, another 7 to 10 ounces about 10 to 20 minutes before play, and 6 to 8 ounces every 20 or 30 minutes during play, Greer advises.
Before a practice or game, children should warm up with light exercise for 5 to 10 minutes and then stretch. They should hold stretches for at least 20 seconds and preferably 30 seconds.
Baseball, tennis, volleyball and certain other sports often require repetitive movements that can strain or tear muscles and tendons. Exercises that specifically target these areas can help reduce the risk of injury, Greer says.
Appropriate, properly fitted safety gear is necessary. Children who play sports that require a lot of running need well-cushioned shoes that aid balance. A specialty fitness store can help.
Young athletes should eat breakfast every day and not skip meals. But eating too soon before a workout or game can cause digestive discomfort. Meals are best eaten about three to four hours before exercise, while small snacks, such as a banana, can be consumed an hour to two before exercise, according to Greer.
http://www.medicinenet.com/script/main/art.asp?articlekey=142614
He offers these tips for parents and children.
All children should undergo a physical examination before they participate in sports programs. If they've been inactive for an extended period of time, they should begin increasing their activity level several weeks before they start team practices or game play.
Hydration is crucial. Children should drink 16 ounces of water or a sports drink one to two hours before play, another 7 to 10 ounces about 10 to 20 minutes before play, and 6 to 8 ounces every 20 or 30 minutes during play, Greer advises.
Before a practice or game, children should warm up with light exercise for 5 to 10 minutes and then stretch. They should hold stretches for at least 20 seconds and preferably 30 seconds.
Baseball, tennis, volleyball and certain other sports often require repetitive movements that can strain or tear muscles and tendons. Exercises that specifically target these areas can help reduce the risk of injury, Greer says.
Appropriate, properly fitted safety gear is necessary. Children who play sports that require a lot of running need well-cushioned shoes that aid balance. A specialty fitness store can help.
Young athletes should eat breakfast every day and not skip meals. But eating too soon before a workout or game can cause digestive discomfort. Meals are best eaten about three to four hours before exercise, while small snacks, such as a banana, can be consumed an hour to two before exercise, according to Greer.
http://www.medicinenet.com/script/main/art.asp?articlekey=142614
How to discipline a young athlete
Dealing with discipline is always an important aspect of coaching. Athletes will misbehave at times; it is only natural. How coaches respond to misbehavior depends on what level they are coaching and their own coaching personality.
Most youth sports are considered a voluntary activity. More often than not the typical parent/coach has practices after they put in a full days work on their real job. The volunteer coach puts in a great deal of time, dedication and energy. In return they expect the young athletes to pay attention and cooperate. This makes a great deal of sense to adults, but alas, some young athletes do not follow the coaches’ “I’m doing all this work for our team, so I expect that you at least pay attention, follow the rules and try your best” logic.
What a coach may say or do about uncooperative, disruptive behaviors is a book in itself. There are many ways to skin a cat. The bottom line is to get the child to change behavior. If what the young athlete is doing needs discipline, than the discipline is given so they will not do it again. Discipline should be given to change what has been done, in hopes that it doesn’t occur again.
If punishment is necessary, make sure it fits the crime. Never put a kid in the electric chair for just running a stop sign. Being disruptive when the coach is talking, should require a different reaction than someone punching one of their teammates in the nose.
I had basically four types of disciplinary actions. (Remember, I was coaching college age students, during a different era) If what the athlete did was not very disruptive but just annoying I would talk, yell, or threaten them. Knowing the athlete and what best works to get them to change their behavior is important. Yes, sometime just telling someone that what they are doing is got to change is all that is necessary. Some kids get the picture right away.
If what the athlete did was a little more severe, (like coming late to practice, or not wearing all the protective gear we required them to wear, something of this nature) I would have them run “Maverick Reminders”. This would be a series of wind sprints after the practice was over. Once again the amount they would have to run would be dependant upon the severity of the action. Five all the way to 10, 50-yards sprints.
If bad behavior continued or the athlete did something major, like fighting, missing class’s, practices or something worse, they would have to run “DAWN PATROL.” Dawn Patrol was getting the disruptive player up at 5:30 AM. With me in attendance he would then have to run two miles. If a player had three “Dawn patrols” he would be suspended from the team. They would also be suspended if they did something really detrimental to the team or school. I was the judge of what action constituted the suspension.
The rules and punishments were always given to the players at the start of the season. I made sure they understood what was considered misconduct and what the penalties would be.
It is true that discipline does not always work and that it can create problems when used ineffectively, but when used appropriately, discipline is effective in eliminating undesirable behaviors without creating other undesirable consequences. You must use discipline effectively, because it is impossible to guide athletes without it.
Quote for the week: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” -Helen Keller
http://www.edmondsun.com/sportscolumns/x519237988/CORTESE-How-to-discipline-a-young-athlete
Most youth sports are considered a voluntary activity. More often than not the typical parent/coach has practices after they put in a full days work on their real job. The volunteer coach puts in a great deal of time, dedication and energy. In return they expect the young athletes to pay attention and cooperate. This makes a great deal of sense to adults, but alas, some young athletes do not follow the coaches’ “I’m doing all this work for our team, so I expect that you at least pay attention, follow the rules and try your best” logic.
What a coach may say or do about uncooperative, disruptive behaviors is a book in itself. There are many ways to skin a cat. The bottom line is to get the child to change behavior. If what the young athlete is doing needs discipline, than the discipline is given so they will not do it again. Discipline should be given to change what has been done, in hopes that it doesn’t occur again.
If punishment is necessary, make sure it fits the crime. Never put a kid in the electric chair for just running a stop sign. Being disruptive when the coach is talking, should require a different reaction than someone punching one of their teammates in the nose.
I had basically four types of disciplinary actions. (Remember, I was coaching college age students, during a different era) If what the athlete did was not very disruptive but just annoying I would talk, yell, or threaten them. Knowing the athlete and what best works to get them to change their behavior is important. Yes, sometime just telling someone that what they are doing is got to change is all that is necessary. Some kids get the picture right away.
If what the athlete did was a little more severe, (like coming late to practice, or not wearing all the protective gear we required them to wear, something of this nature) I would have them run “Maverick Reminders”. This would be a series of wind sprints after the practice was over. Once again the amount they would have to run would be dependant upon the severity of the action. Five all the way to 10, 50-yards sprints.
If bad behavior continued or the athlete did something major, like fighting, missing class’s, practices or something worse, they would have to run “DAWN PATROL.” Dawn Patrol was getting the disruptive player up at 5:30 AM. With me in attendance he would then have to run two miles. If a player had three “Dawn patrols” he would be suspended from the team. They would also be suspended if they did something really detrimental to the team or school. I was the judge of what action constituted the suspension.
The rules and punishments were always given to the players at the start of the season. I made sure they understood what was considered misconduct and what the penalties would be.
It is true that discipline does not always work and that it can create problems when used ineffectively, but when used appropriately, discipline is effective in eliminating undesirable behaviors without creating other undesirable consequences. You must use discipline effectively, because it is impossible to guide athletes without it.
Quote for the week: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” -Helen Keller
http://www.edmondsun.com/sportscolumns/x519237988/CORTESE-How-to-discipline-a-young-athlete
Nicotine tests for young athletes
THE National Sports Institute plans to educate youths on the dangers of smoking.
Unlike the "Tak Nak" anti-smoking campaign which cost RM100 million, only to go up in smoke, the NSI is starting its own initiative to get young athletes off the butt.
Malay Mail learnt that NSI is starting with a pilot project testing sports schools students for nicotine.
This was confirmed by NSI director-general Datuk Dr Ramlan Aziz. "It's about education. There is no point preaching to the converted but we hope this will be a good way to educate our sporting youths on the dangers of smoking," said Dr Ramlan.
"We would like to start with the Bukit Jalil Sports School first. I'll meet up with the principal (Marina Chin) soon to get her approval and hope for us to work out a way to the top to get the required clearance.
"I'm optimistic of the support we will receive and hope we will be able to do the same in Bandar Penawar."
The NSI decided to initiate such a programme after several national athletes, especially from team sports, recorded low performance and fitness levels, no thanks to their smoking habits.
It is no secret that even schoolchildren taking part in local zonal meets light up prior their match. Some have even been caught red-handed puffing at stadiums.
According to the 3rd National Health and Morbidity Survey in 2006, there were almost three million smokers in Malaysia, with 10.2 million being minors below 18.
"Optimum performance simply cannot be achieved if an athlete smokes," Dr Ramlan said.
So what happens if the NSI does find young athletes who test positive for nicotine?
"The schools will have their regulations with regard to those who smoke. As for national athletes who test positive, the National Sports Council tought to take the necessary disciplinary action.
"For those who come up to us admitting their problem and genuinely want to kick the habit, we're willing to work with them closely and in confidentiality. I must stress again that our main purpose is educating our young athletes."
Dr Ramlan admitted that the implementation of such random tests in public schools remains to be seen. "It involves jurisdiction. Let's start off with the sports schools first and see how it goes. I would like to see this as a first step in promoting a nicotine and drug free generation."
BJSS principal in the dark
NO SMOKING
THE Bukit Jalil Sports School has yet to hear from the National Sports Institute (NSI) regarding the proposed nicotine tests on its students.
NSI director-general Datuk Dr Ramlan Aziz is in the midst of initiating a programme to test sports schools’ students, starting with Bukit Jalil Sport School, in a bid to educate young athletes on the dangers of smoking.
“I’ve not heard from Dr Ramlan and I guess it’s unfair for me to say anything,” said Bukit Jalil Sport School principal Marina Chin. “So far we’ve not caught any students (smoking) red-handed but I guess it’s only best for me to comment
once I’ve spoken to Dr Ramlan about this.”
Smoking was also considered to be the contributing factor in the dip in performance and fitness levels of athletes especially in team sports.
Smoking retards play
SMOKING is certainly detrimental to athletes, especially in team sports.
In an extensive two-part series carried by Malay Mail last October, National Sports Institute director general Datuk Dr Ramlan Aziz explained how "one smoker in a team can be the weakest link in the chain".
Smoking relates to cardiovascular and cancer related illnesses. Also, athletes addicted to nicotine are unable to reach the apex of their true potential unlike their non-smoking peers.
"To get optimal physical performance, you simply need good air (more oxygen).
Why subject your body to chemicals that will only destroy your capabilities?" Dr Ramlan was quoted as saying then.
Among the current national athletes who are able to record extraordinary fitness levels include squash queen Datuk Nicol David, badminton world no 1 Datuk Lee Chong Wei and top female shutter Wong Mew Choo.
Smoking was also said to be one of the reasons why our hockey team failed at the pre-Olympic tournament last year.
Some athletes point out that legendary icons such as Diego Maradona and boxer Ricardo Mayorga performed well despite being heavy smokers.
However, Dr.Ramlan added that our athletes cannot be compared with those immense talents and they too could have been better athletes if they had not smoked.
Each year, some 10,000 Malaysians die from smoking- related ailments. Analysts predict smoking is set to kill 6.5 million people worldwide in 2015.
http://www.mmail.com.my/content/6228-nicotine-tests-young-athletes
Unlike the "Tak Nak" anti-smoking campaign which cost RM100 million, only to go up in smoke, the NSI is starting its own initiative to get young athletes off the butt.
Malay Mail learnt that NSI is starting with a pilot project testing sports schools students for nicotine.
This was confirmed by NSI director-general Datuk Dr Ramlan Aziz. "It's about education. There is no point preaching to the converted but we hope this will be a good way to educate our sporting youths on the dangers of smoking," said Dr Ramlan.
"We would like to start with the Bukit Jalil Sports School first. I'll meet up with the principal (Marina Chin) soon to get her approval and hope for us to work out a way to the top to get the required clearance.
"I'm optimistic of the support we will receive and hope we will be able to do the same in Bandar Penawar."
The NSI decided to initiate such a programme after several national athletes, especially from team sports, recorded low performance and fitness levels, no thanks to their smoking habits.
It is no secret that even schoolchildren taking part in local zonal meets light up prior their match. Some have even been caught red-handed puffing at stadiums.
According to the 3rd National Health and Morbidity Survey in 2006, there were almost three million smokers in Malaysia, with 10.2 million being minors below 18.
"Optimum performance simply cannot be achieved if an athlete smokes," Dr Ramlan said.
So what happens if the NSI does find young athletes who test positive for nicotine?
"The schools will have their regulations with regard to those who smoke. As for national athletes who test positive, the National Sports Council tought to take the necessary disciplinary action.
"For those who come up to us admitting their problem and genuinely want to kick the habit, we're willing to work with them closely and in confidentiality. I must stress again that our main purpose is educating our young athletes."
Dr Ramlan admitted that the implementation of such random tests in public schools remains to be seen. "It involves jurisdiction. Let's start off with the sports schools first and see how it goes. I would like to see this as a first step in promoting a nicotine and drug free generation."
BJSS principal in the dark
NO SMOKING
THE Bukit Jalil Sports School has yet to hear from the National Sports Institute (NSI) regarding the proposed nicotine tests on its students.
NSI director-general Datuk Dr Ramlan Aziz is in the midst of initiating a programme to test sports schools’ students, starting with Bukit Jalil Sport School, in a bid to educate young athletes on the dangers of smoking.
“I’ve not heard from Dr Ramlan and I guess it’s unfair for me to say anything,” said Bukit Jalil Sport School principal Marina Chin. “So far we’ve not caught any students (smoking) red-handed but I guess it’s only best for me to comment
once I’ve spoken to Dr Ramlan about this.”
Smoking was also considered to be the contributing factor in the dip in performance and fitness levels of athletes especially in team sports.
Smoking retards play
SMOKING is certainly detrimental to athletes, especially in team sports.
In an extensive two-part series carried by Malay Mail last October, National Sports Institute director general Datuk Dr Ramlan Aziz explained how "one smoker in a team can be the weakest link in the chain".
Smoking relates to cardiovascular and cancer related illnesses. Also, athletes addicted to nicotine are unable to reach the apex of their true potential unlike their non-smoking peers.
"To get optimal physical performance, you simply need good air (more oxygen).
Why subject your body to chemicals that will only destroy your capabilities?" Dr Ramlan was quoted as saying then.
Among the current national athletes who are able to record extraordinary fitness levels include squash queen Datuk Nicol David, badminton world no 1 Datuk Lee Chong Wei and top female shutter Wong Mew Choo.
Smoking was also said to be one of the reasons why our hockey team failed at the pre-Olympic tournament last year.
Some athletes point out that legendary icons such as Diego Maradona and boxer Ricardo Mayorga performed well despite being heavy smokers.
However, Dr.Ramlan added that our athletes cannot be compared with those immense talents and they too could have been better athletes if they had not smoked.
Each year, some 10,000 Malaysians die from smoking- related ailments. Analysts predict smoking is set to kill 6.5 million people worldwide in 2015.
http://www.mmail.com.my/content/6228-nicotine-tests-young-athletes
Young athletes use fewer drugs, but more alcohol
Teens who exercise and play team sports are less likely to be smokers or use marijuana and other drugs, according to a new study.
However, the results also showed that high school students on athletic teams drank more alcohol than their peers.
While the findings don't prove cause and effect, they could have important implications for preventing drug and alcohol abuse in young adults, the authors write in the journal Addiction.
Promoting exercise in young people and making sure that student athletes are targeted for alcohol prevention, for instance, would be important first steps in addressing the issue, said Yvonne Terry-McElrath, one of the study's authors from the University of Michigan in Ann Arbor.
Still, she cautioned that the links found in the study "were not staggeringly large," and that encouraging exercise is "certainly not a cure for anything."
The researchers used data from a study sponsored by the National Institute on Drug Abuse that followed high school seniors through young adulthood with regular surveys.
Those surveys asked about recent use of alcohol, cigarettes, and drugs, as well as participation in athletics and general exercise.
The current report included data on close to 12,000 students, about half of whom filled out follow-up surveys until they were 25 or 26 years old.
At the first survey, students had drunk alcohol between one and five times, on average, in the previous month and smoked marijuana between zero and two times. The average senior smoked cigarettes not at all or less than one per day. About nine percent of students had used other illicit drugs in the previous month.
Students who participated in team sports or general exercise more often were less likely to use cigarettes, marijuana, and other illicit drugs as seniors. And those that upped their physical activity over the next few years also reported smoking and using drugs less often as time went on.
About 38 percent of teens who didn't exercise reported smoking cigarettes at some point in the past month, and 23 percent had smoked marijuana. That compared to 25 to 29 percent of frequent exercisers and athletes who had smoked cigarettes and 15 to 17 percent who smoked marijuana.
Being involved in team sports meant teens were more likely to drink frequently -- but that didn't extend to people who exercised, though not as part of a team.
About 45 percent of non-exercisers said they had drunk alcohol in the last month, which rose to 57 percent in those who regularly played a team sport.
In general, the authors also note, high school seniors who reported drinking more at the first survey were also the heavier drinkers throughout young adulthood.
It's not the first time a study has linked participation in team sports to drinking -- although it's not necessarily the case that playing sports causes a teen to drink more. Terry-McElrath said there are still many theories as to why these athletes tend to drink more than others.
Drinking may be an important social activity on some teams, and there may be peer pressure to drink in post-game environments. And, sports are closely tied to the alcohol industry -- just consider all the beer advertisements during the Super Bowl, she said.
Especially in more competitive athletes, "their competitive spirit on the athletic field may translate over into drinking behaviors as well," said Darren Mays, a researcher at Georgetown University Medical Center who has studied alcohol use in adolescent athletes.
Or it could be related to stress, said Mays, who did not participate in the new research.
"These are young people who are typically under pressure to perform athletically and academically (and) drinking might be a coping mechanism," he told Reuters Health.
Young athletes should be sent the message that "being a competitor and being at the top of your game does not have to mean high alcohol consumption," Terry-McElrath said -- and high school coaches should be educated about this issue as well, she added.
Nadra Lisha, a graduate student at the Keck School of Medicine of the University of Southern California who has also studied this association, said that people who exercise a lot and those that use alcohol might be so-called sensation-seekers who get a thrill from both activities.
"Drinking might not be as detrimental to their life, whereas smoking something -- it would be much harder to exercise the next day," Lisha, who was not involved in the current study, told Reuters Health.
Terry-McElrath agreed. "Individuals who tend to be high drug-users often can't keep up in a really competitive environment," she said. Also, they're likely to get kicked off of teams that do drug testing, she added.
She said the results can be seen as "encouraging" for the possibility of both treating and preventing drug use in young people.
"If we can encourage an enjoyment in general exercise, we may be able to see a lowering of participation in drug use," she said. "It's at least a starting point."
http://www.reuters.com/article/2011/05/30/us-young-athletes-alcohol-idUSTRE74T3WA20110530
However, the results also showed that high school students on athletic teams drank more alcohol than their peers.
While the findings don't prove cause and effect, they could have important implications for preventing drug and alcohol abuse in young adults, the authors write in the journal Addiction.
Promoting exercise in young people and making sure that student athletes are targeted for alcohol prevention, for instance, would be important first steps in addressing the issue, said Yvonne Terry-McElrath, one of the study's authors from the University of Michigan in Ann Arbor.
Still, she cautioned that the links found in the study "were not staggeringly large," and that encouraging exercise is "certainly not a cure for anything."
The researchers used data from a study sponsored by the National Institute on Drug Abuse that followed high school seniors through young adulthood with regular surveys.
Those surveys asked about recent use of alcohol, cigarettes, and drugs, as well as participation in athletics and general exercise.
The current report included data on close to 12,000 students, about half of whom filled out follow-up surveys until they were 25 or 26 years old.
At the first survey, students had drunk alcohol between one and five times, on average, in the previous month and smoked marijuana between zero and two times. The average senior smoked cigarettes not at all or less than one per day. About nine percent of students had used other illicit drugs in the previous month.
Students who participated in team sports or general exercise more often were less likely to use cigarettes, marijuana, and other illicit drugs as seniors. And those that upped their physical activity over the next few years also reported smoking and using drugs less often as time went on.
About 38 percent of teens who didn't exercise reported smoking cigarettes at some point in the past month, and 23 percent had smoked marijuana. That compared to 25 to 29 percent of frequent exercisers and athletes who had smoked cigarettes and 15 to 17 percent who smoked marijuana.
Being involved in team sports meant teens were more likely to drink frequently -- but that didn't extend to people who exercised, though not as part of a team.
About 45 percent of non-exercisers said they had drunk alcohol in the last month, which rose to 57 percent in those who regularly played a team sport.
In general, the authors also note, high school seniors who reported drinking more at the first survey were also the heavier drinkers throughout young adulthood.
It's not the first time a study has linked participation in team sports to drinking -- although it's not necessarily the case that playing sports causes a teen to drink more. Terry-McElrath said there are still many theories as to why these athletes tend to drink more than others.
Drinking may be an important social activity on some teams, and there may be peer pressure to drink in post-game environments. And, sports are closely tied to the alcohol industry -- just consider all the beer advertisements during the Super Bowl, she said.
Especially in more competitive athletes, "their competitive spirit on the athletic field may translate over into drinking behaviors as well," said Darren Mays, a researcher at Georgetown University Medical Center who has studied alcohol use in adolescent athletes.
Or it could be related to stress, said Mays, who did not participate in the new research.
"These are young people who are typically under pressure to perform athletically and academically (and) drinking might be a coping mechanism," he told Reuters Health.
Young athletes should be sent the message that "being a competitor and being at the top of your game does not have to mean high alcohol consumption," Terry-McElrath said -- and high school coaches should be educated about this issue as well, she added.
Nadra Lisha, a graduate student at the Keck School of Medicine of the University of Southern California who has also studied this association, said that people who exercise a lot and those that use alcohol might be so-called sensation-seekers who get a thrill from both activities.
"Drinking might not be as detrimental to their life, whereas smoking something -- it would be much harder to exercise the next day," Lisha, who was not involved in the current study, told Reuters Health.
Terry-McElrath agreed. "Individuals who tend to be high drug-users often can't keep up in a really competitive environment," she said. Also, they're likely to get kicked off of teams that do drug testing, she added.
She said the results can be seen as "encouraging" for the possibility of both treating and preventing drug use in young people.
"If we can encourage an enjoyment in general exercise, we may be able to see a lowering of participation in drug use," she said. "It's at least a starting point."
http://www.reuters.com/article/2011/05/30/us-young-athletes-alcohol-idUSTRE74T3WA20110530
How To Train Young Athletes
Many of you on the internet are fathers of young athletes that may be interested in making your child a better athlete. I am going to discuss the best ways to train a child and this means children from ages approximately 10 to 12. These athletes are too young to start lifting heavy yet you want to keep them active throughout the year.
Athletics are becoming more and more competitive at younger ages, so give your athlete the edge they need to be the best. Keep training fun, and your athlete will fall in love with training as many of us have already fell in love with the iron game.
Bodyweight Exercises
Children of all ages can perform bodyweight exercisesand the best for an athlete are pushups, pull ups, andsit ups. These exercises will help young athletes build a strength base so they can safely transition into a successful weightlifting career. I suggest doing sets of 10 for each of these and once that is too easy slowly increase the amount of reps or the amount of sets.
Make this into a contest or a game; give rewards to the athlete that does the most pushups. You need to keep this sort of training fun, many young kids do not care how strong they are but they are competitive. Use this to your advantage; athletes want to win, so this is a great way to make training fun.
Plyometrics
Plyometrics are also great for building strength and also flexibility. Use plyometrics to focus on athletic skills such as balance and hand-eye coordination. Jump training is the best way to help your athlete build strength and speed, this is true an athlete of any age. Some good exercises for this is jumps onto a box, squat jumps, lateral hurdle jumps or lateral jumps onto a box.
Squat focused movements are very important to athletes; this is how you can build lower body strength and increase speed and lateral quickness. Sprinting is also a key in athletic development, at their young age they do not need to do as much endurance training. Sprinting will also build the lower body muscles while improving athletic abilities.
Using a medicine ball for various throws is also an effective to build strength while having fun with your athletes. One way would be to do a chest pass with a medicine ball, or throw across the body then switch. This will hit the core and other upper body muscles.
Stretching
When athletes are young it is a great time to teach them the value of the warm up and cool down. Stress this every time you train your athletes and you can reduce their risk of injury throughout their entire career. Before each workout take a short jog with them and do other activities to loosen up their bodies. At the end of workouts make sure that they stretch for at least 15 minutes so their bodies develop into athletic machines.
Whether you are a coach working with your entire team or just a parent trying to make your child the best these methods will be very effective. Not only to you get to spend time with your child, performing these exercises could help your own exercise career. The key to training any young child is to keep it fun, make things into games and reward the athlete when they improve. Children are spending too much time watching television and playing video games so get them out there and get them on a fun exercise program so they can live a long healthy life.
http://www.muscleandstrength.com/articles/how-to-train-young-athletes.html
Athletics are becoming more and more competitive at younger ages, so give your athlete the edge they need to be the best. Keep training fun, and your athlete will fall in love with training as many of us have already fell in love with the iron game.
Bodyweight Exercises
Children of all ages can perform bodyweight exercisesand the best for an athlete are pushups, pull ups, andsit ups. These exercises will help young athletes build a strength base so they can safely transition into a successful weightlifting career. I suggest doing sets of 10 for each of these and once that is too easy slowly increase the amount of reps or the amount of sets.
Make this into a contest or a game; give rewards to the athlete that does the most pushups. You need to keep this sort of training fun, many young kids do not care how strong they are but they are competitive. Use this to your advantage; athletes want to win, so this is a great way to make training fun.
Plyometrics
Plyometrics are also great for building strength and also flexibility. Use plyometrics to focus on athletic skills such as balance and hand-eye coordination. Jump training is the best way to help your athlete build strength and speed, this is true an athlete of any age. Some good exercises for this is jumps onto a box, squat jumps, lateral hurdle jumps or lateral jumps onto a box.
Squat focused movements are very important to athletes; this is how you can build lower body strength and increase speed and lateral quickness. Sprinting is also a key in athletic development, at their young age they do not need to do as much endurance training. Sprinting will also build the lower body muscles while improving athletic abilities.
Using a medicine ball for various throws is also an effective to build strength while having fun with your athletes. One way would be to do a chest pass with a medicine ball, or throw across the body then switch. This will hit the core and other upper body muscles.
Stretching
When athletes are young it is a great time to teach them the value of the warm up and cool down. Stress this every time you train your athletes and you can reduce their risk of injury throughout their entire career. Before each workout take a short jog with them and do other activities to loosen up their bodies. At the end of workouts make sure that they stretch for at least 15 minutes so their bodies develop into athletic machines.
Whether you are a coach working with your entire team or just a parent trying to make your child the best these methods will be very effective. Not only to you get to spend time with your child, performing these exercises could help your own exercise career. The key to training any young child is to keep it fun, make things into games and reward the athlete when they improve. Children are spending too much time watching television and playing video games so get them out there and get them on a fun exercise program so they can live a long healthy life.
http://www.muscleandstrength.com/articles/how-to-train-young-athletes.html
Wednesday, June 22, 2011
Coaching young athletes to produce future stars
Doing the ‘right’ training at the ‘right’ time with a young child can maximise their future potential as an adult
‘Nature versus nurture.’ It’s a debate that will run forever in all aspects of life. Just what makes a person intelligent, optimistic or gregarious, for example? In sport, as in these other immensely varied aspects of human development, the answer resides within both realms. Genetics are crucial for performance – you won’t run a sub 10 second 100m without being born with a high percentage of fast twitch muscle fibre. But nurture is the factor you can do something about. Doing the ‘right’ training at the ‘right’ time with a young child can maximise their future potential as an adult
Skill windows (periods of optimum physical development)
There are certain times when a pre-adolescent and early adolescent will quickly and optimally respond to a certain type of training more so than others – this information is presented in Table 1 and Table 2 for boys and girls respectively. These periods are known as ‘skills windows’, although they are more about physiological outputs rather than specific skill – that’s strength, endurance and speed.
Boys’ skill windows reside between the ages of 9 and 12 and for girls between 8 and 11.
Why is it important to develop these physiological elements of sports performance at these particular times?
Research indicates that during these periods a child’s body is developing the right enzymes and hormones, for example those that maximise the development of a particular aspect of physiological performance. It is argued that if speed is not trained during the appropriate skill windows then the child will never, as an adult, be able to run as fast as they could. A 26 year old may run 10.4 sec for the 100m – this is a good near top international time. This performance may be a response to the appropriate training and the ‘right genes’ – nature. However, had they trained their speed physiology when they were 7-8 and 11-14, they might have developed into a 9.8 second world-class sprinter – nurture. Doing this could have optimised the ability on the part of the sprinter to be able to move their legs and arms as quickly as possible (elite male sprinters will achieve nearly five strides a second). It’s argued that if this is not done during the appropriate skill windows, then whether it be speed or another skill, the adult will never be able to achieve their true physical potential. This is something to ponder on.
What should you be coaching young athletes during the skill windows?
Activities must above all be fun and not overly technical, particularly for the under 12 year olds. Drills and practices must be selected that develop foundation skill and physiological development. The former Easter European countries used to follow such a practice. They ensured that all their young people were – to coin a phrase that is in current training parlance – ‘physically literate’. All children would be able to run effectively and jump and throw basically. These fundamental skills could then be developed in later life and targeted at certain sports – the Eastern Europeans would have various tests that they would use to identify potential athletes for certain sports.
Growth spurts
As a coach to young athletes you also need to be mindful of growth spurts in a young athlete’s life when they will be less coordinated, due to the way their body and limbs are rapidly growing. It’s often recommended that records are kept of the child’s weight and height on a monthly basis, in order to determine when these are occurring – although in most cases it will be obvious. It is crucial that you as coach realise that the child you are working with has not suddenly become a ‘bad’ player or athlete – rather they are trying to coordinate a body that in some cases has a bit of a mind of its own. Limbs that were once able to move with relative precision now become gangly, rangy appendages that don’t. As a coach you must watch your language, be very encouraging at these times and don’t admonish. You should also try to select appropriate training exercises.
A note on endurance
You’ll see in Table 1 that, for boys, there is only an aerobic window that begins at the age of 13 and lasts through to the age of 18, and that there is no mention of anaerobic fitness. The reasons for this are complex and beyond the scope of this article. However, very basically, young children should have near boundless energy, as anyone who has had children will know. This means that as they age their bodies will naturally increase their endurance capacity aerobically until around 13. Additionally their bodies will not have the right enzymes, for example, to improve their anaerobic capacity – these ‘become available’ in adolescence, when structured anaerobic training becomes an option. It also appears that their muscles contain a greater number of slow twitch endurance fibres, again up until adolescence, when those of the fast twitch (speed and power producing) variety begin to develop – these fibres are needed for anaerobic activity.
The skill hungry years
Between the ages of 8-12 a child is ripe for the learning of skills (and knowledge). Teach the right skills at this time and the child will become a physically gifted adult, but teach them wrongly and it will be at best a difficult struggle to unravel them in future to produce optimum performance. ‘Stem skills’ are what you should be emphasising. These, as the name suggests, should provide the stems from which more advanced skills can be learned. For example, to produce optimum adult sprint speed, the use of the arms in a harmonious action with the legs should be encouraged; while for acceleration, the pushing action of the legs could be introduced. What you should not do is introduce hugely complex skills, as the child will not be big enough, strong enough or mentally ready to perform them. For example, the key to jumping is an effective take-off, where the ‘free’ (non take-off )leg is driven forcibly up to a thigh parallel (or near) parallel to the ground position and the take-off leg is fully extended behind the athlete to propel them upwards and/or forwards. These are the stem skills that should be taught. No mention should be made of a hitch kick, long jump or Fosbury flop high jump technique, or similar, until the child is of appropriate age, strength and size. Get the stems right and optimum performance of a derivative, more complex sporting movement will follow.
Table 1: Critical development windows in the young athlete – boys
FUNdaMENTAL refers to the period when the child is most susceptible to developing physical literacy.
Table 2: Critical development windows in the young athlete – girls
Tables adapted from UK athletics coaches education programme. Note: the information provided is for guideline purposes only. No two children will mature at exactly the same rate. Note also that the windows identified should not be seen as the ‘only’ time to develop their qualities, rather they should be regarded as the most fertile times to develop these physical attributes. Progress, though not so great, can be made at other times.
Jargon buster
• Enzymes are normally proteins that are involved in cellular reactions – different enzymes produce different cellular reactions (metabolic pathways). For reference, lactate dehydrogenase is a relevant enzyme in anaerobic metabolism.
• See the simple sports science section on Peak Performance Premium to gain a fuller understanding of energy pathways and the body’s sports and fitness related chemical processes.
http://www.pponline.co.uk/encyc/coaching-young-athletes-to-produce-future-stars-41432
‘Nature versus nurture.’ It’s a debate that will run forever in all aspects of life. Just what makes a person intelligent, optimistic or gregarious, for example? In sport, as in these other immensely varied aspects of human development, the answer resides within both realms. Genetics are crucial for performance – you won’t run a sub 10 second 100m without being born with a high percentage of fast twitch muscle fibre. But nurture is the factor you can do something about. Doing the ‘right’ training at the ‘right’ time with a young child can maximise their future potential as an adult
Skill windows (periods of optimum physical development)
There are certain times when a pre-adolescent and early adolescent will quickly and optimally respond to a certain type of training more so than others – this information is presented in Table 1 and Table 2 for boys and girls respectively. These periods are known as ‘skills windows’, although they are more about physiological outputs rather than specific skill – that’s strength, endurance and speed.
Boys’ skill windows reside between the ages of 9 and 12 and for girls between 8 and 11.
Why is it important to develop these physiological elements of sports performance at these particular times?
Research indicates that during these periods a child’s body is developing the right enzymes and hormones, for example those that maximise the development of a particular aspect of physiological performance. It is argued that if speed is not trained during the appropriate skill windows then the child will never, as an adult, be able to run as fast as they could. A 26 year old may run 10.4 sec for the 100m – this is a good near top international time. This performance may be a response to the appropriate training and the ‘right genes’ – nature. However, had they trained their speed physiology when they were 7-8 and 11-14, they might have developed into a 9.8 second world-class sprinter – nurture. Doing this could have optimised the ability on the part of the sprinter to be able to move their legs and arms as quickly as possible (elite male sprinters will achieve nearly five strides a second). It’s argued that if this is not done during the appropriate skill windows, then whether it be speed or another skill, the adult will never be able to achieve their true physical potential. This is something to ponder on.
What should you be coaching young athletes during the skill windows?
Activities must above all be fun and not overly technical, particularly for the under 12 year olds. Drills and practices must be selected that develop foundation skill and physiological development. The former Easter European countries used to follow such a practice. They ensured that all their young people were – to coin a phrase that is in current training parlance – ‘physically literate’. All children would be able to run effectively and jump and throw basically. These fundamental skills could then be developed in later life and targeted at certain sports – the Eastern Europeans would have various tests that they would use to identify potential athletes for certain sports.
Growth spurts
As a coach to young athletes you also need to be mindful of growth spurts in a young athlete’s life when they will be less coordinated, due to the way their body and limbs are rapidly growing. It’s often recommended that records are kept of the child’s weight and height on a monthly basis, in order to determine when these are occurring – although in most cases it will be obvious. It is crucial that you as coach realise that the child you are working with has not suddenly become a ‘bad’ player or athlete – rather they are trying to coordinate a body that in some cases has a bit of a mind of its own. Limbs that were once able to move with relative precision now become gangly, rangy appendages that don’t. As a coach you must watch your language, be very encouraging at these times and don’t admonish. You should also try to select appropriate training exercises.
A note on endurance
You’ll see in Table 1 that, for boys, there is only an aerobic window that begins at the age of 13 and lasts through to the age of 18, and that there is no mention of anaerobic fitness. The reasons for this are complex and beyond the scope of this article. However, very basically, young children should have near boundless energy, as anyone who has had children will know. This means that as they age their bodies will naturally increase their endurance capacity aerobically until around 13. Additionally their bodies will not have the right enzymes, for example, to improve their anaerobic capacity – these ‘become available’ in adolescence, when structured anaerobic training becomes an option. It also appears that their muscles contain a greater number of slow twitch endurance fibres, again up until adolescence, when those of the fast twitch (speed and power producing) variety begin to develop – these fibres are needed for anaerobic activity.
The skill hungry years
Between the ages of 8-12 a child is ripe for the learning of skills (and knowledge). Teach the right skills at this time and the child will become a physically gifted adult, but teach them wrongly and it will be at best a difficult struggle to unravel them in future to produce optimum performance. ‘Stem skills’ are what you should be emphasising. These, as the name suggests, should provide the stems from which more advanced skills can be learned. For example, to produce optimum adult sprint speed, the use of the arms in a harmonious action with the legs should be encouraged; while for acceleration, the pushing action of the legs could be introduced. What you should not do is introduce hugely complex skills, as the child will not be big enough, strong enough or mentally ready to perform them. For example, the key to jumping is an effective take-off, where the ‘free’ (non take-off )leg is driven forcibly up to a thigh parallel (or near) parallel to the ground position and the take-off leg is fully extended behind the athlete to propel them upwards and/or forwards. These are the stem skills that should be taught. No mention should be made of a hitch kick, long jump or Fosbury flop high jump technique, or similar, until the child is of appropriate age, strength and size. Get the stems right and optimum performance of a derivative, more complex sporting movement will follow.
Table 1: Critical development windows in the young athlete – boys
FUNdaMENTAL refers to the period when the child is most susceptible to developing physical literacy.
Table 2: Critical development windows in the young athlete – girls
Tables adapted from UK athletics coaches education programme. Note: the information provided is for guideline purposes only. No two children will mature at exactly the same rate. Note also that the windows identified should not be seen as the ‘only’ time to develop their qualities, rather they should be regarded as the most fertile times to develop these physical attributes. Progress, though not so great, can be made at other times.
Jargon buster
• Enzymes are normally proteins that are involved in cellular reactions – different enzymes produce different cellular reactions (metabolic pathways). For reference, lactate dehydrogenase is a relevant enzyme in anaerobic metabolism.
• See the simple sports science section on Peak Performance Premium to gain a fuller understanding of energy pathways and the body’s sports and fitness related chemical processes.
http://www.pponline.co.uk/encyc/coaching-young-athletes-to-produce-future-stars-41432
Asthma and Young Athletes
When 10-year-old Gustin Nardecchia of Hutto puts on his practice pads and heads for the football field to work out with his team, he will have already taken steps to manage his asthma. Pre-planning means that he will have the breath, energy and stamina to play. He dreams of becoming a professional player -- and having asthma doesnt rule that out. Many players in professional sports today are asthma sufferers, including football star Jerome 'The Bus' Bettis, track star and six-time Olympic Gold Medalist Jackie Joyner-Kersee and basketball standouts Isaiah Thomas and Dennis Rodman.
Dell Children's Asthma Services
For some people, exercise is an asthma trigger. When combined with the high prevalence of allergies, asthma is a problem for someone on almost every area team.
In Central Texas, if you count out 30 players on local sports teams, three to five of them will have asthma, says Asthma Case Manager Brittany Christiansen, BSRC, RRT, AE-C who is part of the Seton Asthma Center at Dell Children's Medical Center of Central Texas . "Thats because there is a higher incidence in Travis County than most other places. Up to 15 percent of area residents have it."
Unfortunately, the wheezing, shortness of breath and lack of energy prevent many youngsters from becoming active, something that concerns Brittany. "It's not good for a child not to be active," she says. "Often it leads to obesity. Typically, the more obese a child is, the more likely they will not want to be active. If they already have asthma symptoms, obesity can make the symptoms worse."
That tendency is a primary concern for Gustin's mom, Virginia Nardecchia, who wants her whole family to be active. "I don't want them to be overweight or anything because diabetes runs in my family. I try to keep the kids involved in sports. I want them to have an active life."
Learning to Manage Asthma
All four of Virginia's children suffer from asthma, but all four still are active in sports. Her three girls, Angel, Katie and Julianna have played softball or soccer and now are involved in cheerleading. Gustin has played several different sports. All also do well in school.
Virginia brought the whole family to the Seton Asthma Center to learn how to control their symptoms every day and especially during those times when they are getting the most exercise.
"One of the primary goals of the Center is to let parents know it's okay for the children to participate in sports and physical activity," continues Brittany. "Having asthma is not a good reason for them not to be active."
The Seton Asthma Center sets up one-on-one counseling for families to teach them how to best manage and use their medications, what to do every day and how to react to a severe attack. The counseling is open to anyone with no age limit. Participants can self-refer, receive a referral from their physician or from Student Health Services in the Austin Independent School District. "Families are more than welcome to bring extended family members or others who care for the child," says Brittany.
The Center creates an action plan for each individual that provides detailed information for reference in case a child needs help. It's signed by the child's physician and copies can be shared with teachers, school nursing personnel and coaches.
"We discourage children and families from feeling like they can't participate in sports. Exercise plays a role in improving their lung health, so we want them to be active," adds Brittany.
Tips to Manage Asthma During Sports
Several actions can maximize a young athlete's ability to manage asthma, if followed on a regular basis. These ideas should not be a substitute for an individual action plan.
Keep asthma under good daily control. Usually that includes taking daily medication as prescribed and frequent check-ups with the doctor.
Pre-treat. Use the quick-relief inhaler 15-to-20 minutes before exercise begins to open airways. This also reduces the need for medication after exercise.
Warm up thoroughly - perhaps a little longer than teammates to make sure the body is ready for play.
Make sure the quick-relief inhaler is on hand at all times. If chest tightness or difficulty breathing occur, use the inhaler as prescribed.
In cold weather, avoid breathing in cold, dry air. Wrap a scarf around the mouth and nose and remember to breathe through the nose instead of the mouth.
Cool down at the end of the workout.
"With proper management, young athletes with asthma can keep up as well as their teammates," says Brittany.
It seems to be working for the Nardecchias. "My kids are in excellent health," comments Virginia. "I tell Gustin if sports are what you want to do, go win a gold medal. It's good for us to have goals."
http://www.goodhealth.com/articles/2007/08/29/asthma_and_young_athletes
Dell Children's Asthma Services
For some people, exercise is an asthma trigger. When combined with the high prevalence of allergies, asthma is a problem for someone on almost every area team.
In Central Texas, if you count out 30 players on local sports teams, three to five of them will have asthma, says Asthma Case Manager Brittany Christiansen, BSRC, RRT, AE-C who is part of the Seton Asthma Center at Dell Children's Medical Center of Central Texas . "Thats because there is a higher incidence in Travis County than most other places. Up to 15 percent of area residents have it."
Unfortunately, the wheezing, shortness of breath and lack of energy prevent many youngsters from becoming active, something that concerns Brittany. "It's not good for a child not to be active," she says. "Often it leads to obesity. Typically, the more obese a child is, the more likely they will not want to be active. If they already have asthma symptoms, obesity can make the symptoms worse."
That tendency is a primary concern for Gustin's mom, Virginia Nardecchia, who wants her whole family to be active. "I don't want them to be overweight or anything because diabetes runs in my family. I try to keep the kids involved in sports. I want them to have an active life."
Learning to Manage Asthma
All four of Virginia's children suffer from asthma, but all four still are active in sports. Her three girls, Angel, Katie and Julianna have played softball or soccer and now are involved in cheerleading. Gustin has played several different sports. All also do well in school.
Virginia brought the whole family to the Seton Asthma Center to learn how to control their symptoms every day and especially during those times when they are getting the most exercise.
"One of the primary goals of the Center is to let parents know it's okay for the children to participate in sports and physical activity," continues Brittany. "Having asthma is not a good reason for them not to be active."
The Seton Asthma Center sets up one-on-one counseling for families to teach them how to best manage and use their medications, what to do every day and how to react to a severe attack. The counseling is open to anyone with no age limit. Participants can self-refer, receive a referral from their physician or from Student Health Services in the Austin Independent School District. "Families are more than welcome to bring extended family members or others who care for the child," says Brittany.
The Center creates an action plan for each individual that provides detailed information for reference in case a child needs help. It's signed by the child's physician and copies can be shared with teachers, school nursing personnel and coaches.
"We discourage children and families from feeling like they can't participate in sports. Exercise plays a role in improving their lung health, so we want them to be active," adds Brittany.
Tips to Manage Asthma During Sports
Several actions can maximize a young athlete's ability to manage asthma, if followed on a regular basis. These ideas should not be a substitute for an individual action plan.
Keep asthma under good daily control. Usually that includes taking daily medication as prescribed and frequent check-ups with the doctor.
Pre-treat. Use the quick-relief inhaler 15-to-20 minutes before exercise begins to open airways. This also reduces the need for medication after exercise.
Warm up thoroughly - perhaps a little longer than teammates to make sure the body is ready for play.
Make sure the quick-relief inhaler is on hand at all times. If chest tightness or difficulty breathing occur, use the inhaler as prescribed.
In cold weather, avoid breathing in cold, dry air. Wrap a scarf around the mouth and nose and remember to breathe through the nose instead of the mouth.
Cool down at the end of the workout.
"With proper management, young athletes with asthma can keep up as well as their teammates," says Brittany.
It seems to be working for the Nardecchias. "My kids are in excellent health," comments Virginia. "I tell Gustin if sports are what you want to do, go win a gold medal. It's good for us to have goals."
http://www.goodhealth.com/articles/2007/08/29/asthma_and_young_athletes
The Four C’s of Coaching Young Athletes
One thing I enjoy as a strength coach is being able to train young athletes. Over the past five and a half years, I’ve been blessed with the opportunity to train many young athletes at all levels. What I came to realize is there is much more that goes into training young athletes than just getting them bigger, faster, and stronger. In examining my current and past young athletes, four things have made me successful in training this demographic. I consider these points to be the foundation of my training philosophy and have named them the “four Cs of coaching.”
Creativity/coaching: When I list creativity, I don’t mean thinking of the craziest exercises you can come up with for your athletes. Remember, your number one priority is to address the wants and needs of the athlete, not demonstrate how many exercises you can do with a Bosu ball or how you have the ability to make them puke out their entire intestines (although I’ve implemented the ladder in certain cases to prove a point about nutrition). Apply your coaching knowledge and develop a program that is effective and efficient. Furthermore, find ways to keep the interest of your athlete and break up the monotony that can occur by shaking things up on occasion. For example, you might want to deviate from your standard warm up and engage in some type of game instead (i.e. rebounder game or football). Executing this small change in your workout keeps the athlete as well you the trainer engaged in the session and the task/goal at hand.
Commitment: All the athletes I’ve had success with, no matter what level they were at, had to gain trust in me first and foremost. An athlete wants to know he is in good hands. Once you’ve earn an athlete’s trust, it will allow him to be open and honest about his goals and how he’s handling your expectations. This all starts with commitment. Whether you’re training an athlete for a few months or a few weeks, the commitment needs to be the same. In each session, you need to show your athlete how committed you are in getting him better. When an athlete sees your commitment to him and his goals, he will be more inclined to commit himself to the task at hand.
Communication: Communication is number three on my list, but perhaps it should be number one because of its importance, especially if you’re dealing with kids and their parents. There is a reason God gave us two ears and only one mouth. From my own experience, I often caught myself doing too much talking and explaining to athletes rather than listening to them, especially during the initial encounter/meeting. Many times if you take the time to listen to your clients, they will tell you all you need to know about them. Early in my professional career, I tried to “wow” the parents by demonstrating how much knowledge I had to offer. What I completely neglected was how I could best meet the wants and needs of the athlete and her parents. I realized they are the ones investing their money as well as time so not listening to them closely displayed very poor coaching and customer service. Listening demonstrates that you genuinely care for them and what they want from their training sessions.
Consistency: Aristotle wrote, “We are what we repeatedly do. Therefore, excellence is not an act but a habit.” This is a great quote that I live by and convey to my clientele. I constantly challenge my young athletes to have a focus and consistency with all they do on and off the field. Humans are creatures of habit so it is important that young athletes develop good ones to maximize their abilities. Along with getting my athletes to be consistent, I strive to be the same in all aspects of training from the energy I bring to each session to the follow-up emails I send to parents. Just as I have expectations for my athletes, athletes and their parents have expectations for me as well. Therefore, it’s imperative for me from the initial meeting with parent and child to be consistent with all I do.
Although I discussed the four Cs of coaching in regards to young athletes, I apply these points to all my clientele. I truly feel that if you focus just on these aspects of training, you will improve your relationships with your clients, which will ultimately lead to you becoming a better trainer.
http://articles.elitefts.com/articles/sports-training/the-four-cs-of-coaching-young-athletes/
Creativity/coaching: When I list creativity, I don’t mean thinking of the craziest exercises you can come up with for your athletes. Remember, your number one priority is to address the wants and needs of the athlete, not demonstrate how many exercises you can do with a Bosu ball or how you have the ability to make them puke out their entire intestines (although I’ve implemented the ladder in certain cases to prove a point about nutrition). Apply your coaching knowledge and develop a program that is effective and efficient. Furthermore, find ways to keep the interest of your athlete and break up the monotony that can occur by shaking things up on occasion. For example, you might want to deviate from your standard warm up and engage in some type of game instead (i.e. rebounder game or football). Executing this small change in your workout keeps the athlete as well you the trainer engaged in the session and the task/goal at hand.
Commitment: All the athletes I’ve had success with, no matter what level they were at, had to gain trust in me first and foremost. An athlete wants to know he is in good hands. Once you’ve earn an athlete’s trust, it will allow him to be open and honest about his goals and how he’s handling your expectations. This all starts with commitment. Whether you’re training an athlete for a few months or a few weeks, the commitment needs to be the same. In each session, you need to show your athlete how committed you are in getting him better. When an athlete sees your commitment to him and his goals, he will be more inclined to commit himself to the task at hand.
Communication: Communication is number three on my list, but perhaps it should be number one because of its importance, especially if you’re dealing with kids and their parents. There is a reason God gave us two ears and only one mouth. From my own experience, I often caught myself doing too much talking and explaining to athletes rather than listening to them, especially during the initial encounter/meeting. Many times if you take the time to listen to your clients, they will tell you all you need to know about them. Early in my professional career, I tried to “wow” the parents by demonstrating how much knowledge I had to offer. What I completely neglected was how I could best meet the wants and needs of the athlete and her parents. I realized they are the ones investing their money as well as time so not listening to them closely displayed very poor coaching and customer service. Listening demonstrates that you genuinely care for them and what they want from their training sessions.
Consistency: Aristotle wrote, “We are what we repeatedly do. Therefore, excellence is not an act but a habit.” This is a great quote that I live by and convey to my clientele. I constantly challenge my young athletes to have a focus and consistency with all they do on and off the field. Humans are creatures of habit so it is important that young athletes develop good ones to maximize their abilities. Along with getting my athletes to be consistent, I strive to be the same in all aspects of training from the energy I bring to each session to the follow-up emails I send to parents. Just as I have expectations for my athletes, athletes and their parents have expectations for me as well. Therefore, it’s imperative for me from the initial meeting with parent and child to be consistent with all I do.
Although I discussed the four Cs of coaching in regards to young athletes, I apply these points to all my clientele. I truly feel that if you focus just on these aspects of training, you will improve your relationships with your clients, which will ultimately lead to you becoming a better trainer.
http://articles.elitefts.com/articles/sports-training/the-four-cs-of-coaching-young-athletes/
Menurunkan Berat Badan
Menurut kajian laman web Google, terdapat lebih 1 juta carian mengenai topik ‘weight loss’ atau penurunan berat badan. Negara Malaysia juga tidak terkecuali daripada senarai yang melakukan carian terbanyak, mengenai topik ini.
Entri kali ini akan memperkenalkan kepada kita, mengenai 5 cara yang boleh dilakukan bagi menurunkan berat badan, tanpa mengancam kesihatan kita secara fizikal dan mental. Namun kita diberi pilihan untuk melakukan salah satu daripada cara yang ditunjukkan.
Menurut Brian Stramel, untuk menurunkan berat badan dengan efektif, kita perlu ketahui LOT, yakni Law of Thermodynamics. Law of Thermodynamics bermaksud kita perlu menyalurkan tenaga, bagi menurunkan berat badan.
Ini bermakna untuk menurunkan berat badan, kita perlu kurangkan makan makanan yang kurang berkhasiat, dan memperbanyakkan gerakan aktif.
Kita perlu mengambil sarapan pagi jika ingin diet. Ini kerana mengikut kajian, kadar metabolisme kita akan berada pada paras rendah di waktu pagi. Jika kita tidak mengambil sarapan pagi, kita akan mudah berasa lapar.
Pengambilan sarapan pagi juga dapat membantu kita untuk membekalkan tenaga yang mencukupi, bagi melakukan aktiviti harian.
Apabila kita berasa tertekan atau stres, tubuh badan kita akan mengeluarkan hormon yang diberi nama cortisol. Stres yang berlebihan akan menyebabkan kita tidak dapat mengawal nafsu untuk makan.
Bagi mengawal stres, kita disarankan untuk melakukan senaman seperti joging. Bagi umat Islam, kita boleh melakukan solat sunat atau membaca Al-Quran.
Untuk menurunkan berat badan, kita perlu minum lebih banyak air mineral. Elakkan daripada minum minuman yang mempunyai jumlah gula yang tinggi. Bagi makanan pula, kita perlu belajar untuk mendisplinkan diri.
Jika sebelum ini kita selalu mengambil 1 hingga 3 snek di waktu malam, maka ubah kepada sekali sahaja. Perubahan boleh dilakukan secara perlahan-lahan. Apa yang paling penting adalah konsistensi.
Gaya hidup aktif bermaksud menambahkan lebih banyak gerakan tubuh badan dalam kehidupan seharian. Ini tidak terhad pada aktiviti-aktiviti lasak. Sebagai contoh, kita boleh menaiki tangga untuk naik ke pejabat.
Apabila kita ingin mengamalkan gaya hidup aktif, pastikan kita tanamkan dalam fikiran ia perlu bermula dengan perlahan dan konsisten. Aktiviti yang dilakukan secara drastik akan mengurangkan daya motivasi, apabila kita tidak dapat melihat sebarang hasil dalam jangka masa yang singkat.
Berdasarkan kajian jurulatih kesihatan, kebanyakan individu yang ingin diet seringkali gagal. Ini kerana proses diet memerlukan usaha jangka masa panjang. Untuk menurunkan berat badan dengan lebih efektif, kita boleh belajar sedikit sebanyak mengenai nutrisi dan pengambilan makanan yang sihat.
Dengan ini, kita akan mencipta tabiat makan yang baru, yakni tabiat makan yang membawa kepada kesihatan, dan penurunan berat badan.
http://www.blogkesihatan.com/5-cara-sihat-menurunkan-berat-badan
Entri kali ini akan memperkenalkan kepada kita, mengenai 5 cara yang boleh dilakukan bagi menurunkan berat badan, tanpa mengancam kesihatan kita secara fizikal dan mental. Namun kita diberi pilihan untuk melakukan salah satu daripada cara yang ditunjukkan.
Menurut Brian Stramel, untuk menurunkan berat badan dengan efektif, kita perlu ketahui LOT, yakni Law of Thermodynamics. Law of Thermodynamics bermaksud kita perlu menyalurkan tenaga, bagi menurunkan berat badan.
Ini bermakna untuk menurunkan berat badan, kita perlu kurangkan makan makanan yang kurang berkhasiat, dan memperbanyakkan gerakan aktif.
Kita perlu mengambil sarapan pagi jika ingin diet. Ini kerana mengikut kajian, kadar metabolisme kita akan berada pada paras rendah di waktu pagi. Jika kita tidak mengambil sarapan pagi, kita akan mudah berasa lapar.
Pengambilan sarapan pagi juga dapat membantu kita untuk membekalkan tenaga yang mencukupi, bagi melakukan aktiviti harian.
Apabila kita berasa tertekan atau stres, tubuh badan kita akan mengeluarkan hormon yang diberi nama cortisol. Stres yang berlebihan akan menyebabkan kita tidak dapat mengawal nafsu untuk makan.
Bagi mengawal stres, kita disarankan untuk melakukan senaman seperti joging. Bagi umat Islam, kita boleh melakukan solat sunat atau membaca Al-Quran.
Untuk menurunkan berat badan, kita perlu minum lebih banyak air mineral. Elakkan daripada minum minuman yang mempunyai jumlah gula yang tinggi. Bagi makanan pula, kita perlu belajar untuk mendisplinkan diri.
Jika sebelum ini kita selalu mengambil 1 hingga 3 snek di waktu malam, maka ubah kepada sekali sahaja. Perubahan boleh dilakukan secara perlahan-lahan. Apa yang paling penting adalah konsistensi.
Gaya hidup aktif bermaksud menambahkan lebih banyak gerakan tubuh badan dalam kehidupan seharian. Ini tidak terhad pada aktiviti-aktiviti lasak. Sebagai contoh, kita boleh menaiki tangga untuk naik ke pejabat.
Apabila kita ingin mengamalkan gaya hidup aktif, pastikan kita tanamkan dalam fikiran ia perlu bermula dengan perlahan dan konsisten. Aktiviti yang dilakukan secara drastik akan mengurangkan daya motivasi, apabila kita tidak dapat melihat sebarang hasil dalam jangka masa yang singkat.
Berdasarkan kajian jurulatih kesihatan, kebanyakan individu yang ingin diet seringkali gagal. Ini kerana proses diet memerlukan usaha jangka masa panjang. Untuk menurunkan berat badan dengan lebih efektif, kita boleh belajar sedikit sebanyak mengenai nutrisi dan pengambilan makanan yang sihat.
Dengan ini, kita akan mencipta tabiat makan yang baru, yakni tabiat makan yang membawa kepada kesihatan, dan penurunan berat badan.
http://www.blogkesihatan.com/5-cara-sihat-menurunkan-berat-badan
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