It's not all child's play

Want to turn your kid into an athlete? Know when, how and how much your child can train safely

Children are not adults inminiature. They have a developingphysiology and therefore,different capabilities forexercise. Can children train?Absolutely, but young athlete trainingprogrammes should not just be scaleddownversions of adult training. Rather,they should be highly individualised.The key is to know when, how and howmuch a child should train.

Make it fun
The purpose of training for young athletesshould be to provide them withthe skills that will let them undertaketraining programmes later in life withgreater ease instead of starting fromscratch during adulthood. A lot of generalmotor skills are learnt while kicking,throwing or catching a ball, climbinga tree or jumping into a sand pit.Kids should not have to forfeit theseactivities for a couple of dumbbells. Thisis exactly where coaches need to be creativewhen designing programmes forkids, ensuring they are safe and fun.

Children from 8 to 12 years respondwell to games, so their programmesshould be structured around a prizethat will be awarded for their efforts.So whether it be through turning a skill(i.e. dribbling a soccer ball betweenpoles) into a race or rewarding the kidwho completed the skill the fastest, orthe one who completed it with the leastmistakes, or the one who perseveredand tried the most, kids will always performtheir best when there's somethingat stake. Make them work in a team;they'll try their hardest then.

Another good training programmefor this age group would be "circuit"training -- a course made up of differentexercises (like squats, push-ups,pull-ups) at different points. This is usuallyused to help young sportsmen developgeneral ball skills for soccer, cricketand hockey. Wheelbarrow races (inwhich two kids partner up -- one is ina push up position with his feet held byhis partner and has to "walk" a prescribeddistance on his hands; then theyswap, go back, and tag their next teammates)and 30 m races with kids runningbackwards are great for balance.

The child should get 2-3 minutes restafter the circuit is complete, drink lotsof water to stay hydrated, and gothrough the circuit twice or thrice more,depending on his or her fitness level.

Jungle gyms, with monkey bars,ropes to climb and sand pits to jumpinto are other fun things for kids. Theonus is on the coach to be creative andensure kids' safety comes first.

Resistance Training
To prescribe an exact age for kids tostart resistance training is very difficult.Children develop emotionally, physicallyand mentally at differing rates;therefore a seven-year-old who followsinstructions and is disciplined may bejust as ready to start resistance trainingas a 13-year-old. Obviously, they willbe at varying stages of physical developmentand this is where a qualifiedprofessional comes in, tailoring the programmeto provide the right type andintensity of training for each child.

Strength training from pubertyonwards is highly beneficial for boys inparticular. Puberty provides a greatwindow of opportunity for them todevelop strength because of the increasingtestosterone levels. If regular trainingis maintained, the large possiblegains at this time can last into adulthood.Teaching (willing) kids correctlifting technique with light loads (i.e. anempty barbell or body weight exercises)at a young age, puts them in goodstead for greater future development.

Deciding how often kids should exerciseis also difficult, since their trainingshould change depending in parton the games they play. Kids playingtennis, for example, would train differentlyfrom those who cycle. The aimshould be to use 2-4 sets of 8-12 repetitions,depending on the weight thechild can lift safely and effectively. Atleast 48 hours to 72 hours should passbetween resistance training sessions .This gives time for repair and recoveryand ensures that no neural fatigueis carried into the next session.

Although girls will not make the sameadvances as boys in this regard, due tothe lack of natural testosterone present,strength training can be highly beneficialfor them as well. This is due tothe positive neurological adaptationsthat take place resulting in more efficientrecruitment of muscle fibres andmuscle groups, thus enabling the individualto produce more force.

For 4 to 8 year olds
Prepubescent strength training is thefoundation of future proficiency in thisdiscipline. The coach should use prepubescentstrength training to introducethe child to the activity and fromthe outset, ensure strict parameters ofcorrect technique and lifting postureare adhered to. Light loads should beused at this time and progression shouldcome in the form of gradual increasesin the number of sets of an exercise andfrequency as opposed to heavier loadsthat may hinder technique.

The main focus should be fun. Piggyback rides, wheel barrow races, froghop races, and one leg races are greatfor building neural perception, legstrength and balance. Climbing ropes,monkey bars and squats i.e. generalbody weight stuff with guidance givenon form, are some of the exercises thisage group can do with ease.

Not many kids will be mentally andemotionally mature enough at the ageof 4-8 years to train in a gym usingweights or to work towards specificgoals like Olympic weight lifting.However, there are kids who will fallinto this category and teaching themthe basics from a young age is of paramountimportance.

The controversy:is it safe for a child to take up weight training?
Children can benefit a lot from strengthtraining. But they learn most of their generalmotor skills by kicking, throwing orcatching a ball, climbing a tree or jumpinginto a sand pit. Picking up dumbbells in thegym should not be a replacement for theseactivities.

Puberty is a good time for children tostart weight training. Teaching (willing)kids with light loads can help in their futuredevelopment.

However, a lot depends on the child'sbiological age and maturity. Only a qualifiedprofessional can create a regime thatmatches the child's development. A coachis also required to monitor technique, formand intensity. The amount of weight a childlifts will depend on his or her age.

Strength training as a child is the foundationof future proficiency in the discipline.But it's important for the coach to ensurecorrect technique and posture.Progression should be in the form ofgradual increase in the number of setsand frequency, not heavier loads.The aim should be to use 2-4 sets of 8-12repetitions with weights the child can liftsafely and effectively. There should be a48-72 hour gap between sessions.The coach should add games like wheelbarrow races, frog hop races, and one legraces that help build neural perception,leg strength and balance.Strength training at puberty is highlybeneficial for boys in particular becauseof the increasing testosterone levels.Glyn is a physiotherapist with EliteAthlete Performance and trains children.

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