Fundamentals of Sports Performance
A program designed for young atheletes (9-12)
- Lifting Form
- Running Technique
- Jumping Mechanics
- Coordination
- Proprioception
- Balance & Stability
- Core Strength
- Weight Room Safety
COMMON QUESTIONS
Currently, there are no studies corroborating the idea that resistance training stunts growth or damages growth plates in preadolescent children. In fact, the U.S Department of Health and Human Services recommends that children participate in βmuscle strengtheningβ and βbone strengtheningβ activities as part of their daily activity.
The role of a strength and conditioning coach is to provide a safe environment for training while maximizing performance outcomes. Part of providing a safe environment for training is providing appropriate training that corresponds to the athleteβs age, skill level and ability level. Studies have shown that youths who participate in regular physical activity can enhance strength, endurance, coordination and other skill and performance related tasks. Additionally, physical activity in youth has been shown to improve health, psychological well being and may support academic achievement. the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Associationβagree that a supervised strength training program that follows the recommended guidelines and precautions is safe and effective for children.
Itβs important to prioritize safety when considering additional training. However, the training itself provides little to no physical harm when compared to other activities. Not only is youth training recommended to enhance mental and physical development, increase preparation for competition, create skills and motor patterns and bolster their confidence, itβs also very safe. The biggest concern for our training is if the young athletes are able to for us and listen to instruction. Other than that this quote shows how we feel: βThe best time to plant a tree was 5 years ago, the next best time is now.β
“My 10 and 8 year old boys have been attending the fundamental classes for a few months now and it is a highlight of their week. We have noticed huge improvements with they way they move out on the baseball field and love how confident and happy they are after every class! Thanks coaches for training our boys!”
“I highly recommend Fast Twitch in preparation for athletics. The constant emphasis on proper form will set up athletes well as they transition to high schoolβ¦Not to mention the strength gains have been unimaginable.. my son is well on his way to being stronger than me!”
“My son is an 11-year-old baseball player and loves training at Fast-Twitchβs Fundamentals class. He enjoys the coaches and how they teach each movement and explains the importance of the exercise. I have seen his confidence skyrocket, coordination improve, and speed develop. Training at Fast-Twitch is one of his highlights of the week”
What happens during a Fundamentals of Sports Performance Class:
Fundamentals of Sports Performance class at Fast-Twitch is designed to lay the foundation of an elite athlete. We do this by focusing on the Fundamentals, Psychology, and Heart of athletes. Our program and community is designed with the 3D model of being transformational coaches.
Each session is lead from start to finish by a coach who will serve as the guide and motivation throughout the hour. The session begins with a dynamic warm up designed to enhance movement quality. After our dynamic warmup we move into our transitional exercises that further activate and prepare the body before our strength work. The athletes will work through 5 exercises that will incorporate multiplanar movements to ensure well-rounded strength. We will then finish the hour with agility, speed, and conditioning
At Fast-Twitch, we design and coach well-rounded programs to ensure health and longevity for our athletes. Our programs are led from start to finish by coaches who will show and teach how to correctly execute the workout. Weβre looking forward to helping your young athletes on their journey!
Quick Facts
- In a prospective study that evaluated the incidence of sports-related injuries in school-aged youth over a 1-year period (258), resistance training resulted in 0.7% of 1576 injuries whereas football, basketball, and soccer resulted in approximately 19, 15, and 2%, respectively, of all injuries.
- Resistance training is not limited to lifting weights but includes a wide array of body weight movements that can be implemented at young ages to improve declining measures of muscular fitness among children and adolescents.
- Scientific research supports a wide acceptance that children and adolescents can gain strength with resistance training with low injury rates if the activities are performed with an emphasis on proper technique and are well supervised.
- Gains in childhood strength are primarily attributed to the neurologic mechanism of increases in motor neuron recruitment, allowing for increases in strength without resultant muscle hypertrophy.
- It is important to incorporate resistance training into physical education classes and youth sport programs to increase muscular strength, reduce the risk of overuse injuries, and spark an ongoing interest in this type of exercise.
- Between 1980 and 2002, the number of overweight children has tripled in the United States,18% of 6- to 11-year olds were overweight in 2003β2004.
- According to a 2013 study, adolescents who spend more hours per week than their age playing one sport are 70% more likely to experience overuse injuries than other injuries. For example, a 15 year old who plays 16 hours of hockey per week is at increased risk for an overuse injury. Another study shows that kids who play one sport for eight months out of the year are nearly three times more likely to experience an overuse injury in their hip or knee.
- In fact, 88% of college athletes played more than one sport as children and 70% didnβt specialize until they were over twelve years of age. Specialization really begins to show a benefit in the teen years.
One of our core beliefs is that the body needs to be balanced first and then we can build it. The gym is the best place to focus on specific adaptations to prepare the body for the demands of sports and that means balancing it first⦠this is best done in a controlled environment⦠The earlier we can start to balance the body out and develop aspects of the body that are underused the better off athletes are going to perform and be resilient to repetitive moments in their sports.
Research and Scientific Studies
β High-Performace Training For Sport, Joyce Lewindon; Human Kinetics 2014
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