Skerelecrtualit iDnge pvreimlopme movenerst, synergists
Daunrdin sg tapbuibliezretrys, ttho he fiarnsdt lme wajohr ocleh banogde y observed is distinct changes
Exercise Recommendations
in hmeigohvet mwhenerte frcohmild troeen teox fip negrieerntcipe . Trahpid e growth in the long bones
leavoinugtc tohmeme iws ia thb ovdery yt lhoant gi s arbmigsg aenr, df alesgtesr. ,A s the levers increase in Athlete Age: Adolescent
lengstthro, tnhgee mr aunsdcl sems satretetcr,h w bhuetr deo m nuostc clhesa nge structurally in size. This age 12-14 (early puberty)
creactoesmp a sly igwniifith catnhte gmapi innd t’s hceo ambmiliatyn tdos c. ontrol the body as a whole
and the upper and lower body independently. Athletes who were once
skilledE, mxearyc nisoe wR fiecnodm tmeheindr abatilioitny ts o coordinate even basic skills chal- Growth Considerations Strength Training
lenged. Injury potential is great as the communication between the Recommendations and Rationale
mind aAntd htlehte e mAugesc le is Gnro olwonthg er fast, efficient or accurate.
Considerations Strength Training _ Minimal muscle _ Teach strength training
MuRseccuomlamer Dndevateiolonspment changes fundamentals
Dur Ainng dra Rpaid tiognroawleth of the skeletal system, many athletes experi-
_ Lack of body control _ Teach basic balance challenges to
ence mAudsocle esctigehntness and strain in tendons, ligaments and joints. At
and body awareness flood sensory pathways, integrate
about aAggee 1 142, m-14uscle growth is activated with circulating hormones
in both (emarlaly es puanbd erfteym) a• les. ThougMh amxiamleus mex perience more muscle
_ Injury risk high
muscles
strugcrtouwratlh c ohaf lnogneg, f bemonaeless also increase their muscle mass. This phase
_ Maximum growth of
_ Focus on whole-body lifts that are
of grow• th alloMwisn mimuascl lmesu tsoc cle atccha unpg etos bones helping athletes regain
long bones
simple, minimal loading, moder-
body c• ontrol aLsa tchk eoyf ibnocrdey asceo tnhtreoirl manuds cle endurance and strength.
ate repetition range
body awareness
_ Train for core control
Build • SmarInjt Muury sricsk leh™igh •
LToenag chle svterres nwgitthh tmrainimnga fl umnudsacmle ednetavleslopment create a prime
_ Teach deceleration strategies to
opport• unity fToer agcrh eabtaesr ic fobracle apnrcoe dcuhcatli-on. But when combined with
teach safe landing, force absorp-
less lmenugsecsl te ot flo oaobdso sreb nfsoorrcye p, daethcrweaysse,d inbtoed- y control and decreased
tion and reduce injury
propgriaotcee mptuioscnl, eysoung athletes are exposed to great injury risks. A
_ Build mind-to-muscle activation
neurol• ogicallFyo-fcoucs uosen d wthraoilne-inbog dsy tyllie ftws ill keep them safe and al-
pathways that create multi-joint
lowsth taht eamre tos eimpxcleel, . minimal loading, mod-
communication systems
Derayntaem reicp ebtaitliaoncn rae cnhgaellenges, multi-directional movement
skills and whole-body strength exercises constantly challenge
the mind-to-muscle communication system and build coordina-
tion, strength and confidence. These exercises burn more calories Athlete Age: Young Adult
by recruiting prime movers, synergists and stabilizers to han- age 15+ (late puberty)
dle whole body movement from toe to fingertip. The outcome is
a body that is bigger, faster, stronger and smarter, where muscles
NOW
comply with the mind’s commands. » Growth Considerations Strength
RECRUITING
Training
Recommendations and Rationale
Sample Exercises _ Continued skeletal _ Challenge a
Course
thletes with
growth integrated whole-body multi-
— SlingShot Lateral Bound
_ Major surge in muscle
range oConductorsf motion, multi-planar
growth creating struc-
complex mo
A
veme
cross
nts
This exercise integrates movement with a balance chal-
tural changes in size _ Increase diffi
Canada
culty of lifts and
lenge and strength. The challenge is to maintain body
and strength complexity of movements
control with movement precision against resistance.
_ Ability to build muscle _ Challenge th
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»
November/December 2009November/December 2009 Fitness Business CanadaFitness Business Canada 3737
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