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
Showing posts with label article. Show all posts
Showing posts with label article. Show all posts
Thursday, September 8, 2011
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
Thursday, June 23, 2011
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
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
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/
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