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A significant part of coaching is directing the physical conditioning of athletes. If we are fortunate enough to have the resources, we can draw on the knowledge and experience of strength and conditioning coaches, but not all of us are that lucky and have to figure things out for ourselves.

A previous PELINKS4U coaching section covered strength training specifically for young athletes, and since not everyone coaches young athletes, this one will focus on training throughout all stages of an individual's development.

Martin Short
Coaching & Sports Section Editor

In our previous section we covered many of the benefits and dangers of strength training in children, as well as facts and fallacies, some of the safety issues, and helping to answer a key question in the area: When can children start strength training?

Strength training in children can be a controversial topic. There is worry about possible injury, growth problems, and the extent to which it is beneficial. According to the ACSM, strength training may 'enhance motor fitness skills' in children and possibly give them that 'edge' over their peers.

A program needs to be properly administered, and children must be mature enough to follow the important instructions. Children must also be aware of the limitations of a strength training program in order for the program to be safe. Supervision is another key component to safe and effective children's strength training programs.

Resources:

	Strength Training for Children
	Strength Training For Children: This is what science says is the most effective strength training for kids.
	Strength Training and Your Child

In short, children can perform strength training as soon as they can perform organized activities such as baseball, soccer, or gymnastics. Strength training for children should involve body weight exercises such as push-ups and sit-ups, low weights and high reps, and avoid heavy weights.

For parents and coaches inquiring about weight loss, growth and strength improvement plans, physicians indicate that with adult supervision, proper equipment, and realistic expectations, training programs designed for children are safe and effective.

Resources:

	Strength Training for Children and Adolescents. What can physicians recommend?
	Strength Training by Children and Adolescents
	Strength Training for Children
	Strength Training for Children;a review of research literature

Mental imagery for physical people: how recreating all-sensory experience can profoundly affect your performance.

Goal setting: One step at a time - how to raise your game through effective goal-setting.

Concurrent training - Weight training and endurance training - the perfect sports conditioning partnership?

Periodisation 1: Periodisation -Why you’ll never get better if you always do what you’ve always done.

'Stages of change': how to motivate your athletes to help themselves

Most adolescents are both physically and emotionally mature enough to participate in a strength training program. With adult supervision, strength training can improve muscular strength and endurance, flexibility, and body composition. An exercise program that incorporates both strength training and endurance training can be very effective when guidelines are followed.

It is important that adolescents lift a light weight with a high number of reps. This type of program will increase strength and aerobic endurance. Before beginning an exercise program the adolescent should undergo both physical and medical checkups to be sure it is safe for them to participate in the program. The adolescent learning the proper technique for each lift in order to reduce the risk of injury is also important.

It is very beneficial to incorporate exercises that use the muscles full range of motion; this will help to increase the strength of the muscles at every position. Some of the benefits of strength training in adolescents include: improved bone strength and density, improved strength and coordination, improved health, and improved self-image. To keep the adolescent interested in the program it is important to keep the program fun and challenging.

Some people say that weight lifting, or strength training, during adolescence is unsafe. Because the growth plate has not fully developed it is quite possible for the adolescent to fracture it. The most common fracture occurs in the wrist, which is caused by excessive overhead lifts. An adolescent also risk rupturing a disk in the lower back, because the density of the vertebrae to handle the weight is lacking. Some lifts such as: power clean, squat, and dead lift, should never be done by children or adolescents. These types of lifts put too much stress on their body and can easily cause injury.

Resources:

	No Need TO "Weight": Resistance Training for adolescents
	Strength Training Myths for Young Athletes

Maintaining the strength to participate in vocational and recreational activities is imperative for adults, especially once they get into middle and older adulthood. Instruction by a trained individual is important for proper strength training in adulthood (or any age for that matter), but adults need to focus on strength training for its many benefits that can reduce and reverse oncoming diseases.

The problem of muscle loss usually starts to become significant at around age 45, and strength training has actually been shown to reduce or even reverse this problem. With the rate of 1% per year of muscle decline, middle aged adults need to be very active in trying to maintain their health and prevent as many problems as possible. Many of the problems that older adults have can be offset by strength training in the younger ages. As people age, many people become concerned with the lack of independence they feel due to aging and restrictions that come along with the aging process.

Strength training has so many benefits for adults that it would be foolish to overlook. Muscular fitness helps with any current physical problems in reducing future problems by giving the person a stronger overall core to work with.

Resources:

Twelve Reasons Every Adult Should Do Strength Exercise

Strength training can be beneficial for everyone, and it is never too late to start again or even try it for the first time. In older adults the benefits include better balance, faster responses, improved mental alertness, and reduced risk of osteoporosis. Since studies show an increased dropout rate for individuals who start out too fast too soon, doctors stress a gradual increase in the level of stress during their workouts, and also not to exercise outside of their capabilities.

Very little daily exercise is needed for the elderly to enjoy and obtain its benefits. This may include a five minute warm-up followed by flexibility exercises, and then a light weight session. Older individuals would not only benefit by increased strength, but also gain better cardiovascular endurance. This is why it is important for the elderly to be informed they are never too old to exercise.

Resources:

	Strength Training for Older Adults
	Strength Training Is an Antidote to Muscle Loss
	Strength Training For Elderly Lowers Risk Of Falling
	Strength Training for the Elderly. It's never too late to start!
	Quality vs. Quantity: Benefits of Weight Training in the Older Adult
	Strength Training May Help Elderly Rebuild Muscles, Improve Health
	Growing Stronger - Strength Training for Older Adults: Why Strength Training?

Every Sunday morning from 8-9 AM, Rick Wolff hosts a radio talk show called "The Sports Edge" on WFAN out of New York. The show focuses on timely and topical issues in the world of sports parenting. Listed below are links to the transcripts from selected shows. These shows were selected based on their content and how they relate to sports parenting issues that are being covered by the CSP.

Top Ten Issues in Coaching Kids Today
Top Ten Issues for Sports Parents

Each of the links below will take you to a page full of resource links!

	Soccer coaching for pre-school children
	Soccer coaching fundamentals
	How to teach basic soccer skills
	Soccer coaching drills and games
	The footy4kids soccer coaching newsletter
	Soccer coaching articles
	Soccer coaching health and safety

These pages are intended to provide information to American Youth Soccer Association (AYSO) Coaches to improve their ability to deliver quality training sessions and practices. The Training Games Have Been Categorized into Age Specific Groupings Click on the Appropriate Age Group to Download Training Games.