Applying Resistance Training in Physical Education Kids have their own genetic map. They will become stronger Dr Stuart McGill Strength is the mother of all qualities dictated by mother nature Andre Benoit Ian Wilson and Matthew Ho
Long Active Start: Early age: Multi Sport Motor Unit Skills from other sports, strength co-ordination Term Athlete Development FUNdamentals: Learning to Train/Training to Train Key Foundation Stage 100 touches Full Body workouts Energy System Dynamic Warm Up/Prep/Recovery Stretch Speed/Co-ordination Peak High Velocity Tempo Body Weight Exercise ABC Agility, Balance & Co-ordination Strength Co-ordination 16 ready to compete Neurological Window Good movement, Posture Physical/Skill /Social / Mental
Debunking the myths Weight Training / Resistance Training stunts/inhibits growth Weight / Resistance Training reduces an individuals speed - Low Reps will make kids big. Training on an unstable surface is more effective than on a stable surface.* Using heavy bats, clubs, balls to improve strength technique for exercise will have a greater benefit. Sports specific training in the gym (resistance training) is paramount for your athletic success.* Girls who lift weights may become too muscular. The earlier you start with resistance training the better. The stronger you are at a young age the stronger you will be as an adult. Kids cannot gain strength because they do not have the hormones (testosterone) to do so. Teaching and practising good movement is key.
The reality of athletic development with adolescents: Its a long term development process. It actually starts as soon as they crawl. Learn to move Learn to play (have fun) Learn to play with rules (but still have fun) Learn to train Learn to compete Front Plank Crawl
Middle School - Bio - mechanically hard wiring Foundation of movement: Start with the basics. eg Bear crawl, Spidermans, Planks, Step Ups, Lunges, Modified Push Ups, Inverted Rows, Iso Arm Holds. Agility Balance and Co-ordination (ABC) & Speed Build proprioception (Very important for young adolescents) From the day they crawl kids until about 11-13 years old kids should be exposed to as many sports/athletic stimulus as possible. Kids generally specialise in sports too early slowing their development. Unless specialized sport i/e gymnastics. If you start lifting weights without a good proprioception base, you maybe inhibiting their athletic potential. The first exposure to plyometrics should be a plyometric you can master. Boys generally mature slower than girls both physically and mentally.
Negative effects of specialising too early: Only gives you sports specific FITNESS in the short term Limits transferable sports skills Limits their fun and positive sports experience Limits social development Limits interaction with coaching concepts Limit mental skills outside sports community More contained life experience Injuries based on high exposure to same trauma Chronic injuries (tendonitis, rotator cuff, stress fracture, acl injuries, meniscus) This (and more) could increase frustration, depression, unhealthy obsession with winning.
Positive effect of specialising at right time: Positive effect of specialising at the right time: More balanced overall athlete (person) Significantly decreasing burnout and less obsessive Develop better movement pattern skills and sport related decision making skills Expose to a much greater variety of cognitive and physical function learning pattern Less pressure to choose which sport they would like to specialise More adaptable to sport situation Less drop out Direct correlation with sport sampling and their chances of becoming elite athletes
High school - How can we improve this age group Warming up / Cool down during activity - Specific The best type of warm up is the the one most suited to the activity - Warm up muscle groups you are using for activity - Keep the stretching dynamic to increase blood flow Eccentric Training / Tempo / Mobility /Isometric Strength/ Plyometrics / Strength Training Overhead Medicine ball throws / Hip Hinge Single Leg / Arm variations / Multi Joint Movements / Scapular protraction and retraction - Lower Trap work External rotation - Number 1 break for the spike / Throwing
Structural Assessment Lower Body Functional movement screen Weaknesses VMO (knee buckles) - High Step Ups/Peterson Step Ups, Thigh Adductors - Split Squats/Lunges, Thigh Abductors - Glute-Ham Raises, Hamstrings - Leg Curls, Gluteus Maximus - Back Extension, Quadratus Lumborum - Side Plank
Structural Assessment Upper Body Functional movement screen Lower Traps ( stabiliser of the scapular) External Rotations Pronated shoulder blades Elevated upper trapezius
Questions/Considerations Key principles to remember when integrating resistance training into your physical education setting? Are the exercises suited to the demographic and abilities of the students? As a coach as working on their structural balances? i.e weaknesses Is the training catering for advanced, intermediate and beginner students? Intelligent training: Activity that will use the proper equipment with the adequate training method and technically sound movement to achieve the desired result(s). While minimizing the negative side effects