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| Muscular
Strength Facts |
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No
more than 25% of a young athlete's
training should be strength training (%
varies with age and sport). Young
athlete's should work on more important
parts of their game like flexibility,
muscular endurance, heart-lung endurance,
agility, coordination, and sport skills
and techniques. |
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Strength
training can improve speed, coordination,
power, and overall ability. This may lead
to better game day performance and reduce
the chance for injury. |
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Strength
training should not be limited to weight
training alone. Powerful, explosive
training (like bounding, doing lunges,
and stair climbing) will also build
strength. |
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The
youth weight training debate has focused
on whether pre-teen kids benefit from
strength training. Recent studies,
including the National Strength and
Conditioning Association's Position
Paper on Prepubescent Strength Training,
have revealed some interesting findings.
Pre-teen kids, like post-adolescent
athletes, can benefit from a strength
training program. |
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A safe
strength training program emphasizes
proper technique, control of the weight,
correct breathing, correct body position,
having a "spotter" on hand, and
concentration. |
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| Don't
Run Out of Breath |
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Good
heart-lung endurance (also known as
aerobic endurance) keeps young athletes
from running out of breath when they are
playing. Good endurance will gives young
athletes an edge on the competition. They
will be able to play longer, harder, and
better. |
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Heart-lung
endurance refers to the amount of blood
and oxygen your heart, lungs, and blood
vessels deliver to working muscles. The
more blood and oxygen you deliver to your
muscles the better they will work. |
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Good
heart-lung endurance must be developed
through training. Some examples of
endurance training exercises are running,
swimming, biking, jumping rope, and
in-line skating. |
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The
best and safest type of exercises to
improve endurance in preteen kids has not
been researched enough. No one has
formally established how long, how hard,
and how often young kids should do
endurance training for best results. For
teens, however, endurance can greatly
improve their heart-lung endurance and
overall athletic performance. |
Children's distance running WARNING!
The International Athletics Association
Federation Medical Committee recommends
that kids under 12 years old not run more
than 1/2 mile in competition. Intense
endurance training may damage a young
kid's pelvis, knee, or ankle growth
plates. |
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