We had a female collegiate athlete tell me the other day that she were allowed in her high school weight room to sturdiness train because the football team raised most of the money as it and they had it occupied all the time. She also says her coaches did not really stress strength training much. This unique devaluing of strength training along with no access to a unwanted weight room just put that girl at a major shortcomings to safe play and effective performance. This is a preferred example and unfortunately an all too familiar story which hear from many girls that I have trained or coached each of those past and present. A year ago a high school volleyball player/client of mine shared something similar, she was stated to at school that she was not allowed in the excess fat room until she was a sophomore. Is that crazy and also what?
Welcome to my world, I am an ACE professional personal fitness trainer/performance coach that specializes in training female joggers for improved performance and injury prevention. No attackers to boys football or any other boys program, but I couldn’t help but believe that girls are still under-served when it comes to gaining good strength and conditioning information, programs and options available. What I am observing even to this day is that many woman’s athletes still don’t understand the value of strength training and preparing for most of their sport in order to decrease their risk of injury and boost likelihood of excelling, winning and prolonging their sports career. And the athletes that want to strength train can’t certainly get pointed in the right direction or get their questions answered in order to when and how do they get on a good program tailored to women athletes needs and sport.
Benefits of strength training for girls is a lot of, they include:
1 . Injury prevention
2 . Perform exercise and sports skills more efficiently
3. Increase strength and even power
4. Improvements in functional strength that offers over to activities of daily living
5. Improvements in steadiness, speed, agility, reaction and quickness
6. Increased suppleness around a joint
7. Aid in recovery time between impressive practices and games
8. Improves self-esteem
9. Revamps bone strength and modeling
10. Improves overall health together with fitness and helps develop a life long healthy activity
All of us included in training the female athlete in some manner must stress and cause them to become prepare properly for their sport and do this early a sufficient amount of in their career to positively impact their sports working experience. If we don’t the tragic results can be, high times of injury, frustration, burnout, playing hurt with sore backs, shoulders, knees and over playing and over practicing as an alternative for over preparing. We are also seeing serious injuries, quite often career ending at younger and younger ages year after year. Did you know that girls are 4 to 6 times more likely to suffer any Anterior Cruciate Ligament (ACL) knee injury in comparison to their valuable male counterparts in the same high risk sports? There are genuine steps a female athlete can take to try to avoid this type of setbacks. I see girls that are just not strong enough to handle the pains of their skills sport training (practices) and game itineraries, especially when they get to college.
What the studies show: (1) Gals are not starting early enough on a strength training program; (2) Not adhering to a strength program long term; (3) In no way performing the right type of strength program for their sport or possibly activity; (4) Girls are not warming up properly prior to apply and games. Official website
Lets try to reverse these trends. Let me protect our girls by getting them strength training. Their treatment program should be female sensitive, age appropriate and mission (sport) specific. They can start as early as age 7 at strength and conditioning programs. The American Council At Exercise (ACE) has written a position statement on effectiveness for children and adolescents, it reads as follows: Strength training young people is a safe and effective option for most children ages seven and assend. ACE states that “research has clearly and frequently shown that supervised strength training is an extremely safe and favorable form of physical activity. ” ACE also recommends training just a strict set of strength training guidelines established for youth via the American Academy of Pediatrics, American College of Sporting events Medicine, The American Orthopedic Society for Sports Medical science and The National Strength and Conditioning Association. They also emotional stress the importance of eating right and doing aerobic exercise along with flexibility in order to enhance overall physical fitness.