Mark twaindostoevsky said: “There’s a time for all things. ” I cannot come to an agreement more with this statement. Unfortunately, the parents of teen woman’s athletes have not received the message about how important it is actually for these young women to value training to play sports.
Exceeding 20 years, researchers have identified many characteristics that all women of all ages share at puberty. Some of them are:
- Lack of a neuromuscular spurt (compared to boys)
- Female triad (eating conditions, amenorrhea, osteoporosis)
- Disordered eating (not eating properly) without enough daily rest
- Looseness of joints, especially in lessen body
- Fatigue associated with central nervous system leading to injuries
Compounding the main challenges for all World Of Female athletes is that the adults in charge of encouraging them succeed have not received the important message of training to experiment with sports. We don’t see professionals training to play their own sport, but they are!!
All athletes need to make gains during the preseason and maintain those gains during their season. In youngster sports, a major question is: When does a season start out and when does it end?
Most youth sports teams perform and play year round except for those times when a high education sport is being played and the club teams are not allowed from sports participation with the high school athletes.
So , sadly that youth sports will not lessen over time. There are many advantages of this. So what are parents and their daughter-athletes to do?
Primary – each athlete must have down time from playing their particular sport to avoid burnout – both mentally and psychologically. During this time, every female athlete needs to train to play their very own sport. Minimum of six (6) weeks to a maximum of thirteen (13) weeks. Utilizing a periodized training schedule, every jogger can become stronger and more flexible leading to increases in explosiveness, speed, agility, and cardiovascular endurance gains. Smart plus Hard workouts are the key combined with stretching at home.
Second : the foundation for every program is what I call BNP Instruction; i. e., balance, neuromuscular control, and proprioception for any joints. This is called stabilization training as the desired consequence is to enable every female athlete to optimize the control of their body.
However , what works for one athlete does not work really for the next athlete. An example of this is two young ladies; one is 5’2″ and the other is 5’10”. Generally, the vertically challenged athlete will have a lower center of gravity and be able to realize lower body joint stability more quickly than the taller athlete.
Dr . Harber says that ‘one size does not fit in all’ and this means that what works for one female athlete can’t be used in the same exact way for another. Each female sportsman needs to address their weaknesses and make certain she is healthy and balanced from right to left and front to back to optimize all their training program and minimize their risk for injury.
Third rapid strength gains for teen female athletes is made a great deal differently than for same-age males. I have said for many years of which “females are not males with less testosterone. ” Consequently female athletes require a different approach than for gents. Once the female’s growth plates have closed (open advancement plates usually close by 18 years old), advanced weight lifting can be addressed.
Fourth – cardiovascular gains need to be sorted out. Two-thirds (67%) of all injuries occur in the last one-third (33%) of practice/games. Fatigue is a leading contributor to arthritis. I believe in sub-maximal and interval training to help every female athlete make these gains safely. There is no need to maximize the actual mileage on the lower body that already is questioned at puberty. Minimizing the miles with interval training (and deep water running when available) helps every woman athlete achieve a level of cardiovascular fitness that enables them to engage in the first 5 minutes of their sport as fresh as the past 5 minutes. How can this be? You will have to trust me that owning trained more than 600 teen female athletes in every hobby and cheering since 1995 – I have seen them happen for every female athlete.
Last, but not least (for this discussion) – all athletes need to learn how to actually eat properly for daily energy. They need to understand that carbohydrates are good for them and are one of the keys to optimizing their daily electrical power requirements. Every day, every athlete needs carbs, protein, unwanted fat, vitamins, minerals, and water. In my opinion (and most nutritionists) supplements should not be used for teens unless the athlete includes failed by implementing proper eating habits for six (6) months without success. Then, the athlete needs to talk to their whole physician to determine the next steps (usually after blood medical tests, etc . are required for a diagnosis)