Why Your Child Should Be Strength Training This Summer

While it may seem like winter just ended, fall sports are just around the corner and athletes are starting to think about gaining the strength they need for a successful season. Strength training not only enhances athletic performance but also plays a crucial role in reducing the risk of injuries.

Many parents recognize the advantages of a being a well-conditioned athlete, but not everyone realizes the specific benefits of strength training. Athletes can achieve great benefits from a strength program including athletic prowess, increased energy, and healthy lifestyle habits. A well-designed 8–12-week strength training program can increase a child’s strength by as much as 50%. Here are specific ways strength training can help.

Cheerleading: Strength training is crucial for stability in stunts, proper landings during tumbling passes and power for height in jumps. Incorporating lower body and core strength training can help prevent injuries and promote better body control.

Cross Country: Ankle and knee injuries are not uncommon to the running athlete. When proper lower body strength training is incorporated into a running workout, knee and ankle stability increases and athletes are able to run faster and longer.

Field Hockey: Lacking the core stability and strength to strike the ball into the goal while maintaining the correct stance can put strain on the back. When proper strength training is included in the preseason workout, the body can stabilize itself for extreme movements, which decreases your child’s risk for a back injury.

Football: Strength and power are a big focus in football. However, having sufficient strength to handle the pounding of the sport cannot be achieved during the season. Strengthening the hips, abdominal and back muscles during preseason allows for kids to be better prepared for competition.

Golf: While it may seem like a low-impact sport, golf requires a considerable amount of fitness and strength. By strengthening the core muscles and lower back, balance improves and power generating swings can become more powerful and consistent.

Lacrosse: Not having the strength and stability to make quick changes in direction can increase the chance of knee and ankle injuries. Incorporating lower body and core strength training into preseason workouts can help lacrosse athletes lessen the chance of an injury when making quick stops and those rapid directional changes. 

Soccer: Whether it is running after an opponent or scoring a goal in the “upper 90” soccer players frequently find they only have one foot in contact with the ground. If the strength and stability in the core and legs is not adequate, your child is at an increased risk of sustaining injury. Incorporating single leg exercises into a strength workout can help make sure your athlete stays on the field.

Volleyball: If strength training is not included in their preseason workouts, chronic shoulder injuries and instability issues within the shoulder can plague the volleyball athlete. When proper shoulder strengthening exercises are included, the risk of missing a game due to a shoulder injury can be lessened.

Strength training can begin as early as middle school with body weight exercises and can help lay a foundation the future. As the body develops and matures, more resistance can be added to exercises to maximize the workout and results. When done correctly, strength training can not only elicit measurable strength gains, but can also be fun and challenging for the individual. The team at Sports Medicine at Nationwide Children’s Hospital knows what it takes to achieve the desired results while making the activity fun and enjoyable.