How to Create Training Programs for Children and Teens

Creating Training Programming for Kids and Teens

More than 15% of the children in the United States are hampered in their daily life by chronic health conditions such as obesity (>18%), asthma (>9%) and type II diabetes (estimates between 8% and 43%!). It appears that children living with one or more chronic condition is strongly correlated with the prevalence of childhood obesity.

The role of physical activity in managing chronic disease is just as important as its role in providing a foundation in the early stages of sports performance. It is imperative to consider the role of integrating the normal movement milestones and encouraging the developmental sequence in designing pediatric training programs. Children and adolescents respond to physical activity in much the same way as adults. However, there are some specific differences that need to be addressed.

During childhood, there is relatively little difference between genders in V02 max. Larger variances occur at puberty when boys begin to increase and reach a level of approximately 20% greater than girls by their late teenage years.

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Maximum heart rate in children is generally higher than in adults with corresponding higher submaximal rates at similar exercise intensities. Maximum heart rate stays relatively unchanged through development while resting heart rate continues to decline. Keep in mind that if a child has a congenital heart defect, they may experience a heart rate change of up to 20 beats/min relative to their healthy cohort. It is important to address this deficit when prescribing target heart rate goals.

Children also have an immature thermoregulatory system. As such, they sweat less than adults during exercise resulting in a decreased opportunity for evaporative cooling. Be aware that children take longer to acclimate to warm climates and high altitudes.

Muscular strength in children increases primarily as the result of normal growth and development. Children participating in resistance training programs have demonstrated increases in strength without significant increases in muscle hypertrophy. Strength gains in children are primarily associated with neural adaptations.

Lastly, engaging in physical activity and exercise has been shown to have a positive effect on a child’s self-esteem, self-efficacy, and self-confidence.

Identifying and creating training programs for children and teens can be challenging and rewarding. It takes a much greater effort on behalf of the trainer to get children to “buy in” than it does with adults. Children have to enjoy their sessions and the more a trainer displays enthusiasm, passion, patience and creativity, the more children will become engaged.

An exercise program for children should encompass fundamental components to enhance cardiovascular endurance, muscular strength, and endurance, flexibility, and coordination. However, to effectively implement these components with a youth program, it is essential that an age-appropriate progression is followed.

Development of primal movement patterns is essential before introducing more complex movement patterns. Brett Klika, director of athletic performance and Fitness Quest 10 in San Deigo, CA has developed the S.T.A.R.S. program that provides a framework to guide progressive activities through an age-appropriate sequence.

S.T.A.R.S. is an acronym for Structure, Technique, Ability, Reaction, and Sport-specific. Each phase builds upon the previous phase.

The first phase, Structure, has a focus on fundamental gross motor skills such as crawling, skipping and hopping.

The next phase, Technique, begins when children have reached the basic level of physical proficiency and capacity for mental focus. More specific skills can be introduced in this phase.

The third phase is Ability. Children in this phase build maximum physiological and biomechanical output. After reaching competence in phase three, children can advance to the Reaction phase.

The goal in the Reaction phase is to adapt the skills learned previously into more adaptable patterns in preparation for the unpredictability of sports.

Finally, once the foundation has been established, Sport-specific training can be implemented with the proper movement patterns well established.

Learn more about training and coaching children and teens in the new Youth Performance Coach certification course.

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