Pioneer Valley Youth Sports and Fitness Institute

Basic Nutrition

2011-02-03T15:28:00.003-05:00

It is so important that basic nutritional guidelines for young athletes are followed. Besides performance improvements, a healthy diet may lower the risk of injury, reduce recovery time between games and training sessions, make athletes feel better (physically as well as mentally), and most importantly create a lifetime of healthy eating habits.

Sport nutrition focuses on providing the athlete with enough of the right kind of energy in order for the athlete to handle the demands of their active bodies. A good meal at least an hour or two prior to practice or competition is critical. In addition, adolescent athletes need to understand that they need to consume enough food to not only handle their physical activity, but to handle the demands of their bodies going through growth development at this time.

Placing nonperishable items such as pretzels or sports bars in their book bags or practice gear bags is one way to make sure energy demands are met with a healthy choice. Extra calories, found in fruits or sports drinks, are also an option.
Here are some other guidelines:

•Fruits, vegetables, whole grains (carbohydrates) that are easily digestible
•Avoid foods that are high in simple sugars and saturated fats, i.e., junk food
•Include foods that are good sources of calcium and iron (during growth, athletes are susceptible to deficiencies)
•Stress the importance of hydration with water or diluted fruit juice (sports drink can be used as well)

In addition, it is equally important that youth athletes refuel after activity. Nutritious meals help speed up the recovery process and replace nutrients that have been lost.

In Health,
Len

Physiology of Plyometrics

2011-01-24T11:34:00.003-05:00

The definition of plyometrics is any exercise involving repeated rapid stretching and contracting of muscles (as by jumping, medicine ball throwing, and rebounding) to increase muscle power.

Regardless of the plyometric exercise chosen, it will involve three phases.

1.The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.

2.The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.

3.The third and final phase is the actual muscle contraction.

This sequence of three phases is called the stretch-shortening cycle.

Muscles can be compared to rubber bands to an extent. A cycle stretched rubber band will go farther than a non-stretched rubber band. To better understand the effect of the stretch-shortening cycle, perform two vertical jumps. During the first vertical jump bend the knees and hips (eccentric muscle action or pre-stretch) and hold the semi-squat position for 3-5 seconds before jumping up vertically (concentric contraction) as high as possible. The 3-5 second delay increases the amortization phase.

During the second jump, bend the knees and hips to the same degree but immediately jump up without a delay. This keeps the amortization phase to a minimum and makes best use of the stored elastic energy. This will produce a jump that is higher.

Plyometric training programs are effective. However, they are best determined by a qualified sports trainer who not only understands the physiology, but can match it to an athlete’s current level of development and fitness.

In Health,
Len

The Need for Agility

2011-01-12T07:34:00.002-05:00

Generally, agility means being able to move your body quickly and without difficulty while maintaining control and balance of the body. In athletic terms, agility is often more specifically defined as the ability of an athlete to quickly start and stop, as well as, to change directions without losing motor control.

Agility is a highly valued ability for young athletes, and it is an important skill in sports such as soccer, lacrosse, tennis, football, and basketball. It is important for adolescent athletes and their coaches to know that it is an attribute that can be improved upon by using properly designed athletic programs. Programs can include:

•Perform drills that require rapid body changes. Change quickly from forward to backward movement, from side to side and up and down. Do several sets of the drills, focusing on moving quickly and efficiently.
•Transition runs involve alternately walking, jogging and running in 5- to 10-yard increments. Transitions runs can include running forward and backward, changing direction and stopping and starting quickly.
•Cones can be set up in rows, squares, circles, triangles or other shapes such as letters and numbers. Athletes can jump over the cones, run around the cones in different patterns, weave between the cones or run to the cones. Cone drills can improve an athlete's ability to stop and start quickly and to change directions without losing balance or speed.
•Jump-rope drills for agility include a basic jump with feet together, jumping with alternate feet, and jumping side to side or back and forth.

Remember that young athletes need to understand that agility is actually many skills (core activation, hip mobility, ankle mobility, arm movement, ect.) that when combined produce the desired movement. Teaching each component can give the athlete the power to understand that each is necessary to move safely and efficiently.

In Health,
Len

Hip Mobility In Youth Athletes

2011-01-04T14:49:00.004-05:00

Mobility at its most basic definition is to accomplish the desired movement or position under specific conditions. Our limbs, joints, and muscles represent a collective of individual pieces, all working together to move the body. Mobility in all areas is crucial. The most common mobility deficiency resides in the hips.

When considering hip mobility in young athletes it is important to remember the following:
Unfortunately, most of their day is spent sitting, which may result in:

• Kyphosis (excessive curvature of the thoracic spine, causing a "C" shape instead of a "S" shape of a normal spine. This curvature causes the lumbar spine to flex, negating its natural extension. The shoulders are rounded forward and the pelvis is tipped backward (posterior pelvic tilt), causing the rectus abdominus and chest muscles to shorten and tighten and lack thoracic mobility and therefore proper scapular function).
• Tight, weak hips that lack function.

Most don’t have proper strength and conditioning care, which may result in:

• Range of motion in joints is weakened.
• Form and function of lift technique is unknown to them.

It is important that hip mobility is continuously trained in a young athlete. Because the bodies of adolescents are constantly changing, so are their pathways to coordination and movement. Disregarding mobility during periods of physical development can set back an athlete's performance as well as set him or her up for potential injury.

Training hip mobility in adolescents will help in several areas:

• Reduce or eliminate lower back and/or knee pain stemming from overcompensation
• Increase power and performance in hip extension, vertical lifts, sprinting and other explosive movement training (squats, deadlifts, Olympic lift, etc.) while making them safer
• Improve rotational strength, such as swinging a golf club, or tossing a ball
• Improve speed while changing directions, specifically sprinting speed

In Health,
Len

Reaching Youth Sport Goals

2010-12-23T09:52:00.004-05:00

Knowing what it is you want to accomplish as a young athlete can sometimes be overwhelming. Are you hoping to score in the next game, a winning season or a full ride to a prestigious school? One thing that may help you prioritize what it is you want is to learn how to set and reach goals.

The best way to begin is to brainstorm. Write down in list format what initially comes to mind. Don’t be afraid to put down things that may seem too hard to accomplish or foolhardy. Follow your heart and really dream big. For the next month, continuously think about your list and keep track of which goals keep popping into your head first. By identifying these key ideas, you should be able to identify 3-5 goals that can be listed as your priority dreams.

Once the priority dreams are determined, begin the process known as backward chaining. First, create two columns. Column one will be the WHEN and the second column will be the WHAT. The “when” column will be used to create the time that you wish to accomplish the goal. The” what” column will be used to determine what needs to happen in order for you to make it a reality. In order to take the time to develop the necessary habits to get to your goal, divide the what list into a time frame.

Here's a quick example:
Priority Dream: Become a starter on sport team in sophomore year
The when is your sophomore year. Your what list would be all the things that YOU need to do in order to make your dream come true. Imagine yourself as a starter. What did you do to get to that place? Obvious choices would be practicing and eating well to fuel your body. Other choices would have to include maintaining high enough grades to be allowed to play on the team. Think about EVERY THING that will be necessary to accomplish your goal.

Understand that goals are attainable, but discipline to reach them is necessary. Take the time to develop the habits that are needed and you will be enjoying the rewards before you know it.

Have a wonderful holiday season.

In Health,
Len

Core Development

2010-12-06T14:59:00.003-05:00

Why is young athlete’s core important? All movements including sports specific ones are dependent on the core. Whether it be swinging a baseball bat, shooting a basketball or swinging a golf club – the more developed the muscles of the core are, the higher degree of ability that a young athlete will typically have.

Core muscles are composed of the abdominal muscles (both superficial and deep), the lumbar region, or lower back, and the thoracic and cervical region of the spine (mid and upper, respectively). The relationship between core exercises and sports injury prevention is strong. Core training can improve a young athlete’s posture, balance and stability. Stronger muscles keep his or her spine and body stable throughout movements, because core is essentially their center of gravity. Because the athlete will be better able to balance, fewer injuries will occur. Performing core exercises will also help to keep the body in alignment while doing other activities, too. Better stability results in less wear and tear on muscles and joints, which is also very important for injury reduction. Ultimately, the more developed the core muscles are, the better a young athlete will be able to respond to demands placed upon it.

Core training should be a top priority in fitness training programs designed for youths. Without a strong core, the advancement of muscle imbalances and the chance of injury are dramatically increased.

In Health,
Len

Stride Length and Stride Frequency

2010-11-10T12:18:00.006-05:00

When discussing sprinting mechanics in young athletes, there needs to be an understanding of the components involved. Sprinting mechanics are determined by 4 factors:

1. Mechanics
•Posture
•Leg cycle
•Arm/hand actions
•Shoulder position and relaxation
2. Force
•Generation into the ground
•Getting body into proper position
3. Central nervous system’s ability to fire quicker and more efficiently
4. Arm/leg length

Numbers 3 and 4 are influenced by stride length (SL) and stride frequency (SF). What are SL and SF? Stride length is the distance the center of mass (generally the hips) travels during one running stride. Studies have shown that optimal stride length is approximately 2.5 times the athlete’s leg length. Stride frequency is the number of steps taken in a given amount of time or over a given distance. Based on these definitions, any athlete who wants to lessen sprinting times should seek to improve SL and SF.

Young athletes sometimes make the mistake of “over striding” to try to improve SL. They need to understand that increasing the strength in the muscles that determine proper leg cycle mechanics will give them a better result. SF is largely determined by the athlete’s unique muscle make up. Fast twitch muscle fibers allow faster movements, thus if an athlete’s muscle tissue consists of more fast twitch fibers, they will have an advantage over an athlete (with all other factors being equal) with more slow twitch fibers. It is important to understand, though, that an athlete, with practice, can improve the efficiency of muscle firing.

However, with young athletes the most important thing to remember is that his or her running technique should be taught at a young age so that the muscle pattern will be created. During development there will be adjustments made because of the changes of bone length and nervous system adaptation, but a young child who is allowed to run during the earliest stages of development will have the best possible foundation.

In Health,
Len

Puberty and Developing Athletes

2010-11-04T09:30:00.003-04:00

Puberty usually occurs between the ages of 13 - 15 for girls, and 14 -17 for boys. The pubertal growth spurt lasts about 2 years and is accompanied by sexual development - growth of pubic hair, development of sex organs, beginning of menstruation in girls and deepening of the voice in boys. Specific bodily changes are:

•Bone development
1.Bones develop at each end of the bone shaft. The bone lengthens as cartilage is calcified into bone. Growth ends when the epiphysial plate eventually calcifies.

•Muscle
1.Muscle mass increases steadily in both sexes until puberty
2.Boys show faster muscle growth

•Fat
1.At birth, approximately 10 to 12% body fat in both sexes
2.Pre-puberty, 16-18% body fat in both sexes
3.Post-puberty, approximately 25% body fat in girls while boys have approximately 12 to 14% body fat

Just as toddlers start to walk at different ages, youths develop athletic skills at different rates. By age 10, the differences in athletic development can be profound. Some children are nearing puberty while others are not. There could be as much as a three to four year difference biologically between youths of the same age and their athletic development. The great leveler in athletic ability is puberty.

Because of the differences puberty can bring, sometimes parents and coaches evaluate this as a less talented athlete rather than what it truly is, not beginning puberty at the same time. Parents, coaches, and sometimes even the young athletes may feel they aren’t cut out for sports. It is important that everyone involved realizes that there isn’t any cause for alarm and that some youths begin puberty sooner and therefore may have a temporary advantage initially. However, it is imperative that all young athletes are trained appropriately based on their prevailing level of development so that they continue to progress to their own personal best.

In Health,

Len

Psychological Influences on Posture

2010-10-27T09:34:00.002-04:00

Our young athletes are under a constant barrage of multiple pressures - academics, athletics, social and family obligations and for some, holding a down a job. Many experts believe that all these outside stresses can definitely have an affect on the neuromusculoskeletal system (the brain, spinal cord and nerves, the muscle system, which includes muscles, ligaments, tendons and connective tissues, and the skeletal system, which includes bones of the skull, spine and limbs). It is important that coaches and trainers are able to observe their athletes closely for the signs that outside influences may be negatively affecting the athlete’s posture, which in turn will affect their overall performance.

There are multiple things to be on the lookout for. Some are:
•Increased workout demands
•Lack of sleep
•Increased stress
•Pressure to excel
•Low energy levels
•Negative relationships
•Poor performance
•Depression

All athletes can have an off day and find it hard to perform even the most simple of training exercises, but sometimes it is a bigger issue. Athletes that display a guarded type posture may have been the victim of some type of extreme trauma. Trainers and coaches need to understand this is not an issue that they themselves should address, but should be discussed with the athlete’s parents or referred out to a counselor to ensure the athlete’s well being and safety.

In Health,
Len

Development of Balance in Sport

2010-10-20T13:41:00.001-04:00

Balance is the condition in which the body's center of gravity is upheld within its base of support. Balance is a function of joint stability, which is influenced by the strength and proprioceptive abilities of the musculoskeletal system (the system of muscles, tendons, ligaments, bones, joints, and associated tissues that move the body and maintain its form). While the eyes, the inner ear and proprioceptors contribute roughly equally to the sense of balance while standing still or static, dynamic activities, such as walking or jumping, engage proprioceptors disproportionately. Simply put, balance boils down to this:

•Static balance is the ability to control the body while the body is stationary.
•Dynamic balance is the ability to control the body while the body is in motion.

It is important to understand, however, that both types of balance improve from early childhood to adolescence. These improvements take place at the same time that the nervous system is developing. Young athletes will use trial and error to find the most effective way to maintain their balance while learning new movement patterns. Allow young athletes to play a variety of games where they must use their balance to help them train efficiently and effectively. Examples of this could be obstacle courses, hopping drills, one legged reach drills, etc.

The age of the child will determine how quickly they will adapt. For example, a youth between the ages of 10 -12 will more than likely find a way to achieve his or her balance faster than a child at the age of 7 because the older youth’s nervous system is also more advanced. It is because of this that coaches need to have an understanding of how balance develops in their young athletes to ensure that the training they chose helps to cultivate it properly.

In Health,
Len

Qualitative vs. Quantitative Assessment for Youth Athletes

2010-10-12T10:01:00.002-04:00

It is getting more and more common for our young athletes to get pressured into trying to become better athletes in shorter periods of time. Typically, athletes are being pressed to their maximums in the pursuit of trying to make them stronger, faster, etc. as quickly as possible. Unfortunately, this isn’t giving us a nation of super athletes. On the contrary, our country is experiencing epidemic youth injury rates and more and more youngsters who are burning out from sport participation.

We need to remember that athletic development is much like any other type of development, school for instance. It takes time and it takes planning. It needs to begin with the fundamentals being mastered before moving forward to more complex movements. A child doesn’t master mathematics in six weeks. True, if an adolescent athlete signs up for a 6 week program in strength training, he or she will probably be able to lift a heavier amount of weight at the end of the program. However, is this the most valuable measurement of the athlete overall? What about the safety of the athlete? Was the athlete brought through an initial functional movement screening to determine if he or she is ready to even begin a weight lifting program? Was the athlete taught how to lift the dumbbell properly in order to not injure the joint or muscles involved in the lift? All these questions (and then some) need to be considered.

An athlete may make strength improvements, if handed a dumbbell and told to do as many reps as they can for 3 sets, but the youth will not make long term measurable improvements with their overall athletic development with short term training. It takes time (years) and educated coaches to accomplish the goal.

In Health,
Len

Motivation - Opportunities for Success – Part 2

2010-10-04T10:16:00.003-04:00

In part 1 of our series, 4 key character traits that needed to be instilled in adolescent athletes in order to raise their motivational levels was discussed. Interestingly enough, according to the IYCA, there are 4 different types of young athletes that emerge. Each group needs to be recognized in order for a coach or parent to understand the unique way to work with their athlete(s) in order to get a positive training result that continually appeals to the adolescent. Review the following:

1.The athlete has low motivation and skill – These youths typically have very low self confidence and ability. They can be shy and quiet. They do not like to be singled out or corrected in front of groups. It is best to approach this type of athlete personally so that he or she feels comfortable. Be sure to ask when coaching this athlete if they had questions while you were talking to the group, because they probably won’t feel confident enough to ask on their own. Always be direct and speak quietly when telling this type of athlete what to do.
2.The athlete has low motivation and high skill – Typically, youths that aren’t challenged tend to get bored and their motivation levels suffer because if it. This is usually seen in athletes that have always been able to catch on easily to new concepts and ideas. It is appropriate to alter this athlete’s fitness routine by making things more difficult with more weight, reps, or design changes. Using positive reinforcement inspire this athlete to achieve greater success. However, this type of athlete may simply want not to participate in this sport any longer and is only doing so because of outside influences. It is very important to have back and forth communication with your athlete(s) to make sure this isn’t the case.
3.The athlete has high motivation and low skill - The key with this athlete is to match your coaching enthusiasm with how excited he or she is about wanting to perform the activity successfully. Positively guide them through the hard work necessary to get better at the skills they need to become a better athlete.
4.The athlete has high motivation and skill – Athletes at this level need to be given the opportunity to be part of the process when it comes to designing their fitness programs. They have the ability to understand the concepts behind the training. Recognize them for their ability and give them every opportunity to excel in technical proficiency. Don’t be afraid to delegate some of the responsibility of the training program back to these athletes.

Ideally, coaches and parents should strive to get their adolescents into group 4. It is important to understand though the majority of athletes do not start in this group. It is the adults’ job to positively guide each individual based on their youth’s unique personality to bring them to a higher level of athletic development.

In Health,
Len

Motivation - Opportunities for Success – Part 1

2010-09-27T09:10:00.002-04:00

Have you ever wondered why some adolescents seem to have the motivation and confidence to take on new athletic challenges or fitness goals, while others seem insecure and not interested? How do these two groups of youths differ so that one succeeds and the other fails or worse doesn’t even try? Basically, it boils down to four distinct character traits. Each trait can be instilled into young athletes by parents and coaches.

1.The athlete believes in his or her athletic ability – Expressing to adolescent athletes specifically how they positively performed in a game carries much more validity than a vague comment. For example, telling an athlete that he did a great job being patient enough to wait for his pitch holds much more weight then saying you played well today. It is important that the youth has specific positive feedback so that they can gauge their future progress. Don’t however compliment tasks that aren’t performed well. Youths need to be able to trust your evaluation and glossing over the truth can be counterproductive.
2.The athlete believes in their environment – The adolescent’s athletic environment needs to be welcoming and one that will provide positive results. Youths need to have the belief that if they put in the necessary time and energy it will pay off for them. It is imperative that coaches by supportive and provide positive reinforcement. That being said, the athlete needs to understand that difference between the problem actually being the environment and not because he or she isn’t giving it 100%.
3.The athlete values the activity – When the athlete enjoys an activity at hand, naturally they will want to succeed. However, sometimes adolescent athletes do not see the value in specific actions. It is important that they are made to recognize that seemingly unimportant actions have a positive long term value to their enjoyed activity. It can be beneficial to set short and long term goals for athletes that can help them see the correlation between reaching these goals and having a better long term outcome.
4.The athlete has the ability to set his or her own personal standards – Sometimes young athletes feel that the effort they are putting forth is acceptable. This can sometimes happen because they are already playing at a higher level than their peers, but it can also be because they play at a lower level and feel discouraged. In either situation, it is important that the athlete sets individual goals and strives to reach them. The goals should be difficult enough so that challenge is involved, but not so impossible that the goal can never be attained.

Adolescent athletes need motivation to pursue their fitness goals. If coaches and parents can assist youths to believe in their ability, trust in their environment, able to attach value to their goals, and set personal standards for themselves, the athletes will have skills that will prepare them for any situation.

In Health,
Len

Why Most Youth Injuries Occur During Practice

2010-09-20T20:06:00.002-04:00

Unfortunately, one of the most common adolescent injuries is the ones that occur during sports play. A cause for concern, parents need to be aware that 65 percent of these injuries occur during practices. Many of these injuries are preventable, but parents and coaches need to be proactive. For example, when playing contact sports it is imperative that the equipment the youth is using isn’t worn out and that it fits properly. Pads, straps, etc. should be in top condition and free from wear and tear. If you don’t know how to fit your child properly for equipment, don’t guess! Ask for assistance. Ill-fitting gear can be dangerous!

Coaches need to understand the proper way to administer practice drills, technique and movement patterns to their athletes. When young athletes are shown specific movements, it is imperative that they are given an explanation to why the move is important to their overall game play and why simple movements need to be mastered prior to moving forward to more challenging ones. Coaches need to take into account the age of their athletes when determining number of sets and practice reps, because of the developmental changes the athletes are going through during this time. All this needs to be developed in a program that adds variety to keep it fun.

Adolescents need to be held accountable for their own injury prevention, as well. They need to be told how to prevent injuries and consistently be held to this standard on and off the field. The best athletes tend to be the ones that understand the direct relationship between adapting injury prevention rules and gaining a higher performance level on game day.

It is important, too, that young athletes participate in an environment that allows them to report injuries and not ignore pain. Too often “small” injuries that are left untreated can quickly become much more serious. Sometimes over zealous coaches and/or parents can cause unintentional emotional stress to their young athlete(s) by applying pressure to play through the pain during an important game. Remember that sports should always foster a supporting, positive and safe place for athletes.

Other ways to determine if the adolescent athlete is participating in a surrounding that enforces injury prevention are:
•Coaches certified in sports first aid and CPR
•Background checks done on coaches, assistant coaches, etc.
•Plan of action in place in case of emergency situation
•First-aid box and ice present at all practices and games
•Proper conditioning program before signups, so prospective student athletes know before they go out for a team what is to be expected of them physically
•Pre-participation physical exams required for sports play
•Regular safety checks of facilities
•Safety equipment available or required that fits properly and is in good condition
•Parent Code of Conduct is required to be signed by all parents
•Preseason meeting for parents outlining the program philosophy and safety procedures

In Health,
Len

The Single Sport Athlete and the Importance of Alternate Activities or Sports

2010-09-10T14:51:00.005-04:00

More and more youths are being allowed to train and “specialize” in one sport today at an early age. It appears that the days of young athletes playing multiple sports and switching it up each season is becoming obsolete. Unfortunately, this isn’t producing super athletes, on the contrary, quite the opposite is happening.

It is important to remember that young athletes, because of the body’s physical development, need to be exposed to a variety of different exercises and fitness drills. Playing in seasonal sports allow for this to take place. Participating in multiple sports throughout the year is a form of cross-training and allows for different muscle patterns to be used. If the young athlete is continuously using the same muscle groups in the same way, year in and year out, muscles and joints have no time to recover. This repetitive stress can cause young bodies to break down. This is leading to a higher incidence of overuse injuries.

Because young athletes are sometimes pressured by coaches, team members, and parents to excel, the youth may feel the need to over train. It is important that the people who influence the athlete’s physical development understand overuse injuries and how to prevent them from occurring. Consider the following guidelines:

•Each sport should be limited to 5 times per week. This would include practices, outside training and games.
•No physical activity 1 time per week – Complete rest!
•2-3 months per year should be sport free
•Training should be carried out by an instructor/coach that understands how to safely increase the athlete’s fitness curriculum

The stress to earn college scholarships or to become a professional athlete seems to have fueled this new trend of sport specialization. It is important for parents to remember though that only 0.2% to 0.5% of high school athletes will continue to the professional level. The real goal of participating in sports is for a youth to enjoy a level of fitness that leads to a lifetime activity.

In Health,
Len

Coordination and Movement Skill Development

2010-09-02T11:50:00.002-04:00

A child's development is complex and unique. Although an expected sequence of steps and milestones is seen with all children, each child will proceed through these steps in different ways and different times. For example, at age seven, a child is capable of complex movements such as, running to kick a ball, rolling after landing from a jump or moving to rhythm heard in music.

It is important to remember though, that just because a child is capable of these actions, doesn’t mean he or she is coordinated enough to execute them properly and/or safely. A child’s environment and individual experiences greatly affect his or her development. In fact, it is crucial during the ages of 7-14, that children are regularly exposed to programs that not only offer variety and skillfulness, but also allow for each child to have the opportunity to modify exercises or drills based on their individual level of athletic strengths and/or weaknesses.

The time to introduce coordination building exercises must begin during preadolescence because movement patterns are not habitual and the nervous system is highly adaptable. Once a child reaches adolescence, bodily changes experienced at this time will affect their movement patterns. Because of this, it is important to reinforce the movements the child had already been exposed to during earlier years of athletic development than to try to teach new ones.

Athletes are developed by layering different stimuli that continually build a well rounded, healthy and, ultimately, successful athlete. Coaches, trainers and parents need to understand that an athlete can’t be created in a short period of time, but needs years to develop.

In Health,
Len

Youth Plyometrics

2010-08-25T10:46:00.002-04:00

Exercises or drills that involve a jumping movement are called plyometrics. Examples for the lower body are jumping rope, hopping, lunges, skipping, bounding, jump squats, and sprinting. When plyometrics apply to upper body exercises, they usually incorporate a medicine ball being thrown. This type of training is typically used to increase speed, power, and overall athleticism. It can also be used to aid in injury prevention. The most important part of any lower body plyometric program is to learn how to land properly before jumps are performed.

Because the bone structure of children and adolescents are relatively immature and still developing, any plyometrics exercises which are intense and demanding should be avoided. Young athletes and their parents should seek qualified coaches and/or trainers. Good rules of thumb are:

•Get good shoes.
•Start off slowly. (Skipping, hopping, and bounding are good start exercises.)
•Proper Warm-Up is essential.
•Proper technique is crucial.
•Avoid hard surface. (Grass or artificial turf is best.)
•Allow for recovery time between exercises.
•Rest between training sessions.

Plyometrics can be a safe and effective addition when training children and adolescents. When combined with a well-rounded fitness program, plyometric training will help build the foundation for greater athletic ability as the child progresses.

In Health,
Len

In Season Training for Young Athletes

2010-08-18T13:41:00.004-04:00

In this fast paced world of ours, immediate gratification seems to be the norm. It is almost expected that things can be accomplished quickly with little time or effort. Nothing could be further from the truth when it comes to training adolescent athletes. Athletic development is a long term process. Athletic excellence will not be achieved within a 6 week training program.

Consider this. A child needs 12 years of academic “training” to allow him or her to be ready to pursue a college degree. This foundation of learning starts in the elementary school years, builds through middle school, and continues into the high school level. Imagine an 18 year old entering and succeeding in college without going through the process of a 12 year learning program. It would be, in most instances, impossible.

Adolescent fitness training is very similar. Athletes need time to build a foundation that will give them the best possible chance of reaching their highest level of athletic ability. The question is, of course, how is this achieved?

Designing a curriculum that addresses all aspects of an adolescent’s athletic development is crucial. Mimicking sport-specific movement patterns isn’t the priority, but enhancing the overall athleticism of the athlete is. Look for programs that provide the following:
•Focuses on injury prevention
•Increases speed, agility, quickness, and strength
•Provides long term progression models so the athlete can continue to progress
•Provides a positive experience

In Health,
Len

Lower Back Pain in Adolescent Swimmers

2010-08-13T07:57:00.003-04:00

Considered a beneficial activity in alleviating pain that may be acquired from injury, swimming is often used by athletes during rehabilitation. However, there are specific swimming strokes that can actual cause back problems and lower back injuries.

Adolescent swimming athletes who experience low back pain should not ignore the pain, but be fully evaluated. Skeletally immature athletes are competing at increasingly more demanding sport levels and an associated increase in the number of injuries and structural issues are becoming more prevalent. In addition, special training devices for swimming such as kicking boards, fins, pull-buoys, hand paddles and zoomers are currently being used to give the athlete a more aggressive workout. Because these devices are exposing the back to increased and repeated extension forces, they can actually be causing problems. It is important that the instructor or coach has knowledge of the sport-specific biomechanics and understands the risk factors.

To avoid these incidences, recognizing the following factors while performing particular strokes may help:

•Freestyle - Rotating the head too far up can result in neck/back injuries. Normally, swimmers roll their heads upwards to the right to breathe out of the water on the upstroke of the right arm. It is advisable to rotate the head upwards only within the axis of the body, and to keep the head down the rest of the time when not going up for air.
•Backstroke - If not conditioned properly, the anterior neck muscles become subject to stress. Perform gradually to avoid excessive muscle strain.
•Breaststroke – It is advised to keep the head and neck still, use only a minimal head raise when taking in air.
•Flip-turning - May have an adverse effect on the neck and back muscles. Be sure to not overextend the head from the body and keep it tucked in.

Stop swimming if experiencing constant back pain. Consult a doctor for an appropriate diagnosis. Continuing to swim despite the pain is detrimental to healing and can lead to further issues.

Competitive swimming requires muscle stretching and back and abdominal muscle strengthening exercises to prevent overuse injuries of the lumbar spine. As in all sports, the swimmer's physical fitness has a great role in the overall performance of the athlete.

In Health,
Len

Rest and Recovery in Young Athletes

2010-08-04T11:57:00.004-04:00

Training young athletes is not the same as training adults. Because adolescents are still growing and developing, they need more rest time to recover between their training sessions. Sadly, the importance of rest and recovery is commonly undervalued or misunderstood by young athletes and sometimes by their coaches, trainers, and parents. A high school athlete’s week typically consists of practice (4 times a week), competition (at least once a week), and strength training (3 times per week). These constant demands make it imperative that the athlete finds ways to reach their bodies need for rest and recovery.

Below are some ideas to get the rest and recovery time needed to perform optimally:

•Teenagers as a rule are sleep deprived! Get 8 ½ - 9 hours of sleep every night.
•Remove all (or strictly limit) caffeine
•Studies have shown that cell phone usage (this includes “texting”) interferes with adolescent sleep time. Shut phones off at night and don’t keep it in bedrooms at night.
•Once a week plan to rest completely.
•Only participate in one sport each season.
•If an athlete experiences any pain during practice or competition, training should stop and the situation needs to be evaluated.
•Athletes have a tendency to train less intensely during their hardest training days and more intensely on their less intense days. This is a recipe for poor performance on game day. Make sure your athletes train as hard as they can on the harder training days. On their less intense training days, allow their bodies to recover.

Sometimes young athletes can’t make the correlation that rest and recovery is the most important component of their ability to perform during competition. Coaches, parents, and trainers need to understand this concept as well to let their athletes know that well being and safety is the top priority.

In Health,
Len

Hydration in Young Athletes

2010-07-26T13:34:00.003-04:00

The importance of keeping any athlete hydrated is always important. The importance of keeping a young athlete hydrated is absolutely CRUCIAL. Physical and mental performance in this age group (6-17 year olds) will be affected negatively with just a 2 % decrease in body weight due to loss of sweat from activity.

The question is how do we get our younger athletes to know if they aren’t hydrating themselves properly? Ideally, our athletes should be drinking a minimum of 2.4 liters per day. It isn’t feasible to expect them to monitor the amount of water they are taking in on a daily basis. One of the best ways for an athlete to visually see how they are doing with fluid intake is by the color of their urine. Ideal color should be pale, about the color of lemonade, while a dehydrated individual will see urine about the color of apple juice. Having an athlete understanding the difference between the two will allow them to monitor how well they are doing with their own intake. It is also extremely important that an athlete understands that they should NEVER feel thirsty. Athletes need to take the time before, during, and after practices (or game time) to keep the water intake going.

Young athletes need to accept the concept that nothing hydrates them like water. Water is our most important nutrient and there is no substitute. Sports drinks, juices, and sodas may provide energy, but will never take the place of water. (Low fat milk can be a close second, but keeping it at a safe temperature during a practice or game time, it isn’t always practical.)

Pointers for your athletes:
•Drink water throughout the day
•Monitor the color of urine consistently
•Don’t ever feel thirsty
•Replace other drinks with water
•Cold water rehydrates more effectively that warm water

Safety is always a factor and fluid loss at any level may cause an athlete to experience heat induced injuries or illnesses. Always monitor your athletes for the following signs:
•Muscle cramps
•Intense thirst
•Weakness/Fatigue
•Irrational behavior
•Reduced performance
•Headache
•Nausea
•Dizziness
•Confusion

Solutions:
•Have water readily available, encourage your athletes to use a water bottle during the day
•Have scheduled water breaks during practices
•During games, make certain athletes are staying hydrated
•Never hold water back as punishment during practices

In Health,
Len

Nutrition in High School Athletes

2010-07-19T11:32:00.002-04:00

High school athletes have to realize that in order to compete well on game day it takes more than hours of practice in their sport of choice. The biggest factor to whether an athlete will compete at their highest level is their ability to make sound nutritional food choices.

At the high school level, athletes have a lot on their plates (no pun intended). Trying to balance academics, non sport extracurricular activities, jobs, and a sport of choice can be an overwhelming task. Students soon realize the need to work all of these things into their schedules can be quite daunting. Another thing that also needs to be factored into the equation is that their bodies are still growing and need the necessary nutrients to develop properly.

Possible reasons for less nutritional food choices:
• Don’t make grocery store choices with parents
• School’s cafeteria/vending machines offer poor nutritional options
• Fast foods are cheap and convenient, and a place where they meet peers
• Truly don’t know what and when they should be eating
• Students don’t have ability to eat “on schedule” due to school’s predetermined time curriculum

Considerations:
It is important that high school athletes have a basic understanding of what they need to be putting into their bodies in order to fuel themselves properly. Athletes at this age don’t want to be bogged down with the scientific breakdowns of necessary macro and micro nutrients or how many fat, protein and carbohydrate grams they need each day. They need guidance into the basic principles of sports nutrition (namely, hydration, fueling and recovery) too know what, why, and when they should be eating and drinking to get the desired results.

Parents, coaches, athletic trainers and nutritionists need to work together with their high school athletes. There are a number of things that each can do to help make the journey easier. Examples could be:
• Offer lists that give examples of nutritious options
• Hold classes during practice time to educate
• Ask athletes to journal food choices to show where improvements can be made

Ultimately, the goal is for the student to reach his or her full potential as an athlete and most importantly as a healthy adult.

If you have further questions, please contact your youth fitness specialist.

Have the best day ever!

Len

Shinsplints in Female Adolescents

2010-07-12T11:53:00.010-04:00

Shinsplints, a term often used to name any pain at the front of the lower leg, appears to be on the rise in female adolescents. However, the term shinsplints is actually outdated and not used by sports doctors anymore. The pain is now named based on the specific location that the pain is felt by the athlete. Typically the pain is caused by 3 conditions.

1.Compartment Syndromes - Refers to the compression of nerves, blood vessels and muscle inside a closed space (compartment) within the body. This can lead to tissue death due to lack of oxygen in the blood vessels that are being compressed due to the raised pressure in the compartment. Moving from place to place as you engage in your sport, can build up excess fluid within one of these compartments, putting pressure on muscle fibres, nerve cells, and blood vessels inside the compartment and causing a great deal of pain. Frequently, the discomfort will be so severe that an athlete will be forced to stop exercising. Two telltale symptoms of a compartment syndrome are weakness in the leg and numbness. In female athletes, menstrual cycle and use of birth control pills can affect fluid shifts in the muscle compartments. If the female athlete suspected of having compartment syndrome, modification of birth control medication may be curative.

2.Stress Fractures - Many instances of lower leg pain are due to stress fractures, which are small-scale breakdowns in bony tissue. In fact, the tibia, the principal bone in the lower part of the leg, is the site of about 50 per cent of all stress fractures in athletes. Its presence may also signal an underlying nutritional problem (inadequate intake or absorption of calcium or an eating disorder such as bulimia or anorexia nervosa which is found more frequently in females) or hormonal problem (specifically low levels of sex hormones).

3.Medial Tibila Pain Syndrome – Athletes will typically feel an aching, dull, type of pain on the inside of their tibia bone. This area will often be tender over this same part of the tibia. Sometimes a small amount of detectible swelling over this area may be present. Some specific signs, especially pushing down of the foot against resistance (resisted plantar flexion), typically causes the pain to increase.

There are conditions that can contribute to the pain associated with the above conditions. Some of which are:

-Running down a hill
-Running on tilted surfaces
-Running in worn-out sneakers
-Engaging in sports with frequent starts and stops, such as basketball and tennis
-Training on different types of surfaces

Initial treatment for can be as simple as RICE:

-Rest
-Icing the painful area
-Compression to the area with bandages
-Elevating the effected leg

However, any discomfort an athlete feels should be discussed with your primary health provider or with a certified youth fitness specialist.

Have the best day ever!
Len

How Much is Enough?

2010-01-11T07:57:00.004-05:00

Its the beginning of the new year, parking lots at gyms are full, fitness resolutions are underway.

Weight training, cardiovascular activity, and diet are all a focus. The one aspect that often gets left behind is rest and recovery. Whether it is with adults and there resolutions or kids and the number of sports being played and/or practiced.

Most of the kids we work with are consistent, 2-3 times per week, some once a week but even they are in-season and use the workout as a recovery workout.

There are some, however, that we see once every 2 or 3 weeks, they come in, pay their fee, have fun, give a big high-five at the end, and we wonder when we'll see them again.

The focus is long-term development. Whether an adult working on resolutions, or kids looking to prevent injuries and perform better on the field or court of play, consistency is the name of the game.

Here's my quick tip of the day. One needs to be consistent with their workouts in order to see any benefits. Too much can result in potential injury or fatigue. Not enough will not allow one to make gains, then we're really talking long-term.

Kids are often overbooked with activities and sports. We see many athletes who prefer to play the extra sport in-season, or play on the extra team in-season instead of working on there speed and agility training.

We encourage athletes to participate on one team for what ever the proper season is for that sport, such as soccer in the fall, basketball in the winter, and lacrosse in the spring. If kids don't participate in a sport for a particular season participate in a well supervised, well developed training program appropriate for their age. This allows for appropriate rest and recovery while allowing for the athlete to work on their sport performance skills.

So... no matter if your young or old, the 4th leg of the fitness chair is rest and recovery. You don't want to much and you don't want to little.

In Sport and Health,

Len Haggerty
Pioneer Valley Youth Sport and Fitness Institute

Games to Increase Youth Athlete Development

2009-12-31T05:40:00.005-05:00

One of my adult clients told me when her son was younger, he wanted to play soccer so she needed to volunteer coach in order to field a team, she had no idea how to play soccer. So, she put on her coaching sneakers, went on-line and learned how to play soccer.

She teaches junior high school, she had to use a teaching model, to 'coach' a youth soccer team. As she's telling me her brief story I'm thinking about the last blog I wrote and how she did what we try to get most coaches to do, teach.

What got me even more excited about what she did naturally, was incorporate playground like games,"just to mix it up". Awesome. Part of our program here is to incorporate a conditioning game in every session. I have had some stellar tag games this week. Shark in the tank, Tail tag, Obstacle tag

Games allow athletes to move, think, rehearse, and most of all HAVE FUN! It keeps the mood light, puts smiles on faces, and I get to participate more:)

Keep in mind that athletes of all ages need to take a break from the grind in workouts and practices. Incorporate simple, active games, even they don't have specific relation to the particular sport, it keeps the practices and workouts fresh. Your athletes will appreciate it and so will you.

'Till next year.

In Sport and Health,

Len
Pioneer Valley Youth Sport and Fitness Institute

Youth Fitness Education for Parents

2009-12-28T17:03:00.003-05:00

I get the enjoyment of working with kids (6-18yo) everyday. It allows me to get into the fun of playing, working out, making weird jokes, learning about technology (the kids know way more than I do), and learning what the 'in' music of the times are.

My passion is to educate/teach kids about how fitness can be fun. Its not about running them through drills and drills and drills, then tell them to go faster, do them right. My math teacher didn't to that to me, heck, no teacher ever did that to me, why should I do that to the kids I teach.

Parents, we can't expect our kids and athletes to be more healthy, be faster and stronger without teaching them WHY and how.

The more kids understand WHY they are being asked to perform a movement, a drill, WHY it may help to do a drill slower or at top speed, the more their going to be into it. The more we tell them, show them, HOW to perform the drill the more likely they are to do it right, at top speed, and with good technique.

There are coaches and there are teachers. When I see parents having their kids work with coaches who 'just don't get it', I get angry. I have had many conversations in the past two weeks with other youth fitness specialists and coaches who DO get it, and the common theme, we need to educate the parents.

Parents please do your homework. What is the style of "coaching"? How are progressions made? What should be expected from the athlete? How does the "coach" work with kids depending on their biological age? These are the questions you should be thinking about when your allowing your son or daughter to be in the care of someone else, for sometimes up to 6 to 10 hours a week.

This doesn't mean just with a strength coach, fitness trainer. I mean with all sports kids play. Now, I know many youth coaches are volunteers, without them teams may not even be formed, they should not be expected to know this, well, there are many resources that offer this know how, and I don't mean its necessarily with your local rec department.

Locally, in the Pioneer Valley, checkout STRIDES Human Performance Institute ( I know I'm biased), they are only one of a couple places that understand, have experience, and want others to understand how to teach kids in sport and fitness correctly.

I hope this finds you well and gearing up for a new year. As teachers, coaches, and parents embark on another year of sport and fitness, lets make the most of what we can offer our kids in sport and fitness.

In Sport and Health,

Len Haggerty,MA, CSCS, YFS
Pioneer Valley Youth Sport and Fitness Institute

What to Look for When Kids Workout

2009-11-12T07:35:00.006-05:00

Parents often look for their child to participate in "working out" for various reasons, become strong, loose weight, stay in shape during the off-season, and medical reasons just to name a few. What is the best way for a child to participate in exercise?

First of all, check to make sure the program the child is going to be doing is designed and supervised by a qualified, appropriately certified individual, who undestands how to train and teach, not coach, young kids and athletes. Those with a Youth Fitness Specialist certification through the International Youth Strength and Conditioning Association are leading the way in youth fitness and athletic development.

Secondly, the program and training needs to be safe! Not just in the workout. It means that the program and training contains aspects that pertain to the long-term development of the child. For example, much of our entire body is working to assist, synergize, stabilize, the prime muscle movers of these pillars of movements. Brian Grasso, founder of the International Youth Conditioning Association, preaches the fact that machines provide support, but doesn’t allow for stability in 3 planes of movement; machines are pre-set for resistance, which enhance biomechanical dysfunction; machines are pre-guided, which movement in sport and life are not. As also stated by youth fitness guru Brian Grasso, machines make it very difficult to train the body unilateral, one side at a time. In addition, machines don’t allow for rotation, most of our core musculature (85%) is oriented diagonal or horizontal. At STRIDES and the PVYSFI we follow these recommendations.

Thirdly, it needs to be fun! There are some many things kids can do today, and to keep them intrigued, in my mind, and I think in the kids mind, fun needs to be a part of it. The Wii fit and other interactive games such as Dance Dance Reveloution are fun however, yet, at times lack the socialization, team work, cooperation aspects needed in everyday life. The training program a child participates in should not underestimate the importance and value of basic 'games' such as tag, tug of war and single leg tug of war, and relay races to name a few.

When members of the youth population are being trainined a functional approach is most beneficial. This approach allows for the body to really understand how to work as a large unit versus isolate which is what happens with machines. A well qualified, certified trainer who can teach appropriate training techniques that are appropriate for the biological age of the child, and can make it fun, is the best way for a child to participate in exercise.

In Sport and Health,

Len Haggerty, MA, CSCS, YFS
Pioneer Valley Youth Sport and Fitness Institute

Coaches of Youth Sport

2009-11-12T07:35:00.005-05:00

I remember growing up and always looking up to my coaches, at all levels. They taught me fundamentals and technical skills of the game, appropriate sportsmanship, how to play or work with people I didn't know or didn't care for, and they taught me a lot of life skills.

It takes a special person to coach, most coaches, certainly at the youth levels are volunteers. If were not for the volunteers many kids may not have the opportunity to play. Volunteer coaches use their own free time to learn and study the game, coach the appropriate skills, keep playing time fair, handle the athletes, guide the parents, promote the fundraising, and the list goes on.

When it comes to thinking about the well-being of the youth athlete, some coaches stay their distance from discussing nutrition, injury prevention, and weight training. Maybe some coaches don't feel it is their responsibility, some don't have the time, some are not familiar with the proper guidelines, however, some coaches do make the effort to find the correct resources to help athletes better their athletic well-being.

In the last 3 weeks, I have spoke with 5 coaches of youth sport teams reaching out for opportunities to better the well-being of their athletes. They see the incidence of injuries rising. They see athletes who just want to be better. They see how the scope of athletic preparation has evolved (oh, it certainly has).

Coaches, you reach out to many people. You are the "go to" for parents, you are the "go to" for athletes. There are many ways to help those who look up to you. There are simple, time efficient, and low cost ways to better the well-being of your athletes. Ask yourself, "What imprint do I want to leave on my athletes?"

For ideas, "done for you" programs, and other resources, please contact me!

In Sport and Health,

Len
www.youthsportsfitness.com

The Start of Something Great

2009-10-08T17:49:00.001-04:00

I just finished meeting with a student from a local college who is so excited to enter the health and fitness field. She wants to educate and help promote wellness to so many people.

Here at the Pioneer Valley Youth Sports and Fitness Institute that is just our goal. To be the leading resource for sound athletic advise.

Coaches, parents, athletes, youth sport administrators, and young participants of health and fitness, this for you.

Our team of professionals wants to help you understand the proper ways to coach (as we see it, teach) young athletes, understand the truths and myths of youth athlete development, how to eat properly in an everyday diet versus a gameday, weight train and condition properly depending on the sport, age, needs and goals of the athlete, educate about BMI, how parents and coaches can effectively leave their imprint on a youth sort and fitness enthusiast, and so much more.

The Pioneer Valley Youth Sports and Fitness Institute is an opportunity for all those who care about the participation of the youth population in sport and fitness to join together.

Become a part of the Valley's only network of professionals seeking to educate all those involved with Youth Sport and Fitness.

In Sport and Fitness,

Len