Strength training for youth is incredibly beneficial! This is especially true for young athletes who are looking to improve in all areas of their sport. However, it is crucial that strength training is done properly to get the most benefits and to avoid injury. Here are 3 tips for effective youth strength training.
Always Warm Up And Cool Down
Before youth begin any exercise, it is very important that they warm up. This involves active stretching that loosens their muscles and begins to increase their heart rate. This may include a light jog in place, jumping jacks, lunges, air squats, shoulders rolls, etc. If youth fail to warm up, they are more likely to injure themselves by pulling a muscle because they are essentially working out “cold”.
Once youth are done strength training, it is just as important to cool down as it was to warm up. This helps to stretch out their muscles after they have been contracting over and over again. This is a great way to get the lactic acid out of their muscles as well, which can help to reduce some of the soreness that they may feel. Cool down stretches are generally more static in nature and involve standing quadricep stretches, runner’s lunges, shoulder stretches, overhead tricep stretches, etc.
Keep The Resistance Light
It is very important that the resistance is kept light when youth are strength training. This means that body weight or light weights are used and the reps are kept high. This allows youth to build strong muscles and see progress in their strength and endurance, without injuring themselves. It is important to note that youth are encouraged to strength train, not lift heavy weights, such as is done in bodybuilding.
Focus On Form
One of the most important things that youth can do is to focus on their form. Poor form is a huge reason why youth become injured during strength training and playing sports in general. A great way to ensure that youth perform exercises properly is simply to watch them. Make sure they are lifting the appropriate weight and going at a pace that is safe and effective for them.
To learn more about strength training for youth, visit us at DX3.