faq-about-building-a-training-program

Building a Training Program
Because I specialize in working with young athletes transitioning from their current level of competition to the next level, alot of my parents have the same concerns and ask questions on how and when to start preparing for this important time in their young athlete's career. I try to provide some of the answers here.
For additional information contact
Coach Braswell at 
1.
When do I start training my young athlete to physically compete at higher levels of their sport?
Over the years, many parents have asked me “when is it safe” for their child to “lift weights” or want to know “what’s the best age” for their child to start regular training in a structured conditioning program.

Kids desiring to play on highly competitive teams must be prepared physically to compete at that level. This is particularly important because most aspiring young athletes are often unprepared for the physical demands of sports practice and competition.

Each sport requires a different combination of physical characteristics for success. When designing sports conditioning programs for young athletes, it is important to match the appropriate skills with each sport's requirements, while also evaluating the strengths and weaknesses of each athlete.

Researchers suggest that there are optimal windows of trainability based on age and gender. All physical systems are trainable, but during the phases of growth and development there are specific time frames that should be areas of focus for sports conditioning. During the peak height velocity years of youth (puberty), there is an opportunity to make great improvements in aerobic capacity and speed. Once puberty has progressed, the development of strength should be the focus (ages 13—14).

Research also shows that athletic training and competition do not appear to accelerate or decelerate the growth and maturity of young athletes regarding height, body proportions or sexual maturation. However, athletic training does have a significant impact on body composition (decreased body fat), motor skills, aerobic power, bone mineral content and skeletal muscle development, giving athletes performance advantages and long-term health benefits (Malina, Bouchard & Bar-Or 2004).
2.
Should my young athlete focus on one sport all year long?
As parents we all feel it is our responsibility to give our child every opportunity to be successful in anything they choose to do. We love seeing them be successful and want our children do better than we did.

It is important for coaches and parents to be aware research indicates that young athletes need at least one off-season between a singular sport or going from sport to sport to provide adequate recovery time. Constantly competing at highly competitive sports wears down the body.

Competing in sports year round will place young athletes at risk for overuse injuries. Overuse injuries are caused by repeated micro trauma to tendons, muscles, and joints from constant repetition of sport activities without adequate recovery time.

It is also crucial to create an atmosphere where young athletes feel comfortable and have a voice in their sport participation so that they continue to enjoy and view competing in the sport positively.
3.
How do I begin to develop my young athlete’s athletic abilities?
Developing a sports conditioning program for young athletes involves more than doing fancy drills with innovative equipment. To train an athlete properly and safely, you must understand and consider several issues.
* Develop an understanding of the growth and development characteristics between young female and male athletes.

* Understand Training Age: Training age relates to the length of time from initiation of regular fitness training until the present time. Young athletes who begin training at an earlier age will have a greater training age relative to their chronological age when compared to other athletes who start training later.
While chronological age is used for most youth sports teams, differences in body size and skill development begin to become evident around 6 or 7 years old. Developmental differences need to be understood and considered in program design.

* Assess and evaluate your athlete’s abilities and deficiencies in movement skills, strength, balance and coordination. This evaluation should determine program design and training focus.

* Develop your athlete’s understanding of proper training principles and sports movement mechanics. Develop drills to reinforce proper movement skills appropriate for the athletes training age, gender, and maturity level… making sure you know how to modify each drill as the athlete’s understanding and abilities progress.
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