The first thing we need to say about strength training is that it is now accepted that children can safely and effectively participate in strength training when it is prescribed and supervised by appropriately qualified and skilled coaches.
Previous models had suggested that a period after Peak Height Velocity was key for strength training, but limiting strength training to this period in children is now seen to be unnecessary and indeed likely to limit a child’s development. Children can achieve training-induced improvements in muscular strength at all ages.
The YPDM recommends the inclusion of strength training as a priority for all stages of developments for both males and females. The primary reason for this recommendation is the research link between muscular strength and running speed, muscular power, agility, plyometric ability and endurance. We also now believe that muscular strength plays a crucial role in the development of FMS, with research suggesting that strength could contribute up to 70% of the variability in a range skills, including running, jumping and throwing. The fact that strength contributes heavily to so many other physical qualities, including FMS acquisition, means coaches should see this component as an ongoing priority.
Another area of childhood strength training that is often overlooked is its ability to reduce the risk of sports-related injury. High levels of aerobic fitness and low levels of muscular strength are reported to heighten the risk of fractures in children involved in sports programmes, whilst another research paper suggests that 50% of overuse injuries could be preventable in part with appropriately delivered and supervised strength training. Strength training in children should therefore be seen as a prevention and not a cure.
Much strength training with children will focus specifically on their ability to perform and control bodyweight-only exercises, many of which can form the basis of a programme to develop and maintain fundamental movement skills. Using the YPDM as their rationale, coaches should replace other forms of training such as endurance or SSS development sessions with children, in favour of strength training.
Research suggests that this would be particularly beneficial in UK Primary Schools, where cardiovascular endurance is regularly prioritised over more important elements of physical development, such as strength, which has seen diminished levels reported over the past decade.
Strength training for females is also worthy of particular note. The greater risk of osteoporosis in females is well known, but other conditions that are more prevalent in females include:
- increased knee valgus angle
- quadriceps dominant landing strategies
- increased fat mass
- increased joint laxity.
The availability of regular strength training is a key factor in the prevention of these conditions that should not be underestimated.