Leg Strengthening Program for 10 year old

[RecLeagueHero 0]

What I'm seeing that's pretty off the deep end are these local youth football leagues that have 7 year olds (and will allow some 6 year olds with wavier/approval) playing tackle football.

[IniNew 53]

What I'm seeing that's pretty off the deep end are these local youth football leagues that have 7 year olds (and will allow some 6 year olds with wavier/approval) playing tackle football.

I started playing Full Contact football in 3rd grade... was about 8? I believe. It's really not that big of a deal because the hitting at that age is more or less just bumping into each other. No serious impact takes place.

[Trooper 8]

Couple points:

1- There has been no substantiated evidence of weight training having adverse effects on kids that age

2- There is also no real need to do weight training on kids that age, their strength to weight ratio is still higher than adolescents and adults

3- It's good that he's running 5ks if he likes them, but it certainly won't help his speed, and in the long run will adversely affect it

I'll quote Mike Boyle when he is asked be parents what they can do in the off-season to make their kids better skaters/hockey players, "Get him a bike and some friends..."

If he really wants to work on it, go to free skate and do 20-30 foot sprints, and absolute 100% intensity (after a completely thorough dynamic warm-up of course), with full recovery between. Hockey is a sport of explosiveness and short bursts of speed.

[RecLeagueHero 0]

What I'm seeing that's pretty off the deep end are these local youth football leagues that have 7 year olds (and will allow some 6 year olds with wavier/approval) playing tackle football.

I started playing Full Contact football in 3rd grade... was about 8? I believe. It's really not that big of a deal because the hitting at that age is more or less just bumping into each other. No serious impact takes place.

It may not be massive hitting out there at that age, but really, why start the process of contact related injury so young?

[biff44 0]

Couple points:

1- There has been no substantiated evidence of weight training having adverse effects on kids that age

Are you serious? Go ask ANY orthopaedic surgeon if he has seen children's growth plates permanently damaged by sports!

One thing that is useful is to build up the companion muscles. In skating, as in any sport, that you take seriously, you overuse certain muscles. Most muscles come in pairs. One of the pairs applies force in one direciton, and the other of the pair applies the opposite force. You can easily end up with one of the muscles over developed, and the companion muscle way underdeveloped. this can force the bone joints out of position, and can also lead to increased injuries if you take a bad hit.

The safe way to solve this is to go to a pro trainer that knows something about hockey, have him evaluate your kids weaknesses, and have him work on those. A typical excercise might be to use a only 2.5 pound weight plate, but do the exercise just right.

Another typical problem for hockey players is to have very tight muscles/tendons, especially as they go thru growth spurts. A trainer can spot those and give your kid stretches to do.

[chk hrd 164]

What I'm seeing that's pretty off the deep end are these local youth football leagues that have 7 year olds (and will allow some 6 year olds with wavier/approval) playing tackle football.

I started playing Full Contact football in 3rd grade... was about 8? I believe. It's really not that big of a deal because the hitting at that age is more or less just bumping into each other. No serious impact takes place.

It may not be massive hitting out there at that age, but really, why start the process of contact related injury so young?

for the same reason that kids should learn how to check as mites. At that age and size chances are very slim that they will get hurt, but they will learn how to give a hit and take a hit correctly. By the time they are older they understand what they are doing and can do it safely.

[Aussie Joe 0]

Couple points:

1- There has been no substantiated evidence of weight training having adverse effects on kids that age

Are you serious? Go ask ANY orthopaedic surgeon if he has seen children's growth plates permanently damaged by sports!

Spot on! My best mate (who is a fully qualified personal trainer) states that they are advised to not give kids any weights to train with. For reasons such as stunted growth, fused disc's in the back and ligamental/tendon damage.

Kids do not have the same co-ordination as adults so can risk serious injury to their joints etc when weight training is performed in an incorrect manner.

Remember that in allot of cases most young lads will stop growing by the ages of 18-23. I stopped by 17, but my best mate finished growing at 21. Varies from lad to lad. I'm 5-11 and he's 5-7.

[RecLeagueHero 0]

for the same reason that kids should learn how to check as mites. At that age and size chances are very slim that they will get hurt, but they will learn how to give a hit and take a hit correctly. By the time they are older they understand what they are doing and can do it safely.

I'm not aware of any hockey program that sends kids to checking clinics until their first year at the Peewee level. And you point out exactly why, kids at that age have NO concept of what checking is and it would amount to little more than very young children trying to run into eachother at top speed. With contact sports like gridiron football and rugby, children do not need to start taking shots in the knees and separating shoulders at 7. There's just no need to risk injuries that could seriously alter their phyiscal development at that age.

[Trooper 8]

Couple points:

1- There has been no substantiated evidence of weight training having adverse effects on kids that age

Are you serious? Go ask ANY orthopaedic surgeon if he has seen children's growth plates permanently damaged by sports!

Spot on! My best mate (who is a fully qualified personal trainer) states that they are advised to not give kids any weights to train with. For reasons such as stunted growth, fused disc's in the back and ligamental/tendon damage.

Kids do not have the same co-ordination as adults so can risk serious injury to their joints etc when weight training is performed in an incorrect manner.

Remember that in allot of cases most young lads will stop growing by the ages of 18-23. I stopped by 17, but my best mate finished growing at 21. Varies from lad to lad. I'm 5-11 and he's 5-7.

Getting certified as a personal trainer is nothing more than reading a book and taking an easy test, it means nothing. That said, American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), prepubescent children can safely engage in resistance training, with certain limitations. Furthermore, the Mayo Clinic endorses strength training for kids.

Any person training risk injury when an exercise is performed in an incorrect manner.

Stunted growth? Please stop propagating myths and read the most current research on the topic.

[Chadd 916]

There may be no harm if it is done properly, but there is also very little benefit to it. Your child may be slightly stronger at that age but is the potential for injury (if done improperly) worth the benefit of being slightly better at athletics at ten years old? It's not like weight training at ten is going to be the difference between making the NHL or spending your life playing in a beer league. According to most experts I've read on the subject, the best thing for kids is to participate in multiple sports and not focus and train solely for one.

[iceburg19 1]

guys, this is a 10 year old boy telling his father he wants to skate faster,everything he is doing is fine.but at what piont does dad say to his son to have patience.sometimes its not all about the hockey.

[Trooper 8]

There may be no harm if it is done properly, but there is also very little benefit to it. Your child may be slightly stronger at that age but is the potential for injury (if done improperly) worth the benefit of being slightly better at athletics at ten years old? It's not like weight training at ten is going to be the difference between making the NHL or spending your life playing in a beer league. According to most experts I've read on the subject, the best thing for kids is to participate in multiple sports and not focus and train solely for one.

The Mayo Clinic article has some interesting points that address some things you bring up:

http://www.mayoclinic.com/health/strength-training/HQ01010

According to most experts I've read on the subject, the best thing for kids is to participate in multiple sports and not focus and train solely for one.

Absolutely, early generalization, late specialization.

[Chadd 916]

There may be no harm if it is done properly, but there is also very little benefit to it. Your child may be slightly stronger at that age but is the potential for injury (if done improperly) worth the benefit of being slightly better at athletics at ten years old? It's not like weight training at ten is going to be the difference between making the NHL or spending your life playing in a beer league. According to most experts I've read on the subject, the best thing for kids is to participate in multiple sports and not focus and train solely for one.

The Mayo Clinic article has some interesting points that address some things you bring up:

http://www.mayoclinic.com/health/strength-training/HQ01010

According to most experts I've read on the subject, the best thing for kids is to participate in multiple sports and not focus and train solely for one.

Absolutely, early generalization, late specialization.

The only thing that article states as a benefit is essentially getting them started early on the "healthy living" lifestyle. Most kids don't need a boost to their metabolism if they are already involved in athletics. Healthy blood pressure and cholesterol levels? Diet and activity take care of those as long as their ins't a family history and strength training isn't going to change that. Self esteem? Actually there is a greater chance of the kid becoming a workout junkie and doing damage if a little strength training is going to be such a powerful boost to their ego. In other words, if your kid is a fatass, they should probably work out.

As for the sport specific stuff, stronger and better endurance? Stronger, I can see but cardio stuff is going to increase endurance far more than a light workout. Protecting muscles and joints from injury? They're just as likely to do something wrong or push it too much and do the exact opposite. Improve performance? Kids would be better off stickhandling if they want to improve their hands or playing soccer to improve their coordination or basketball to improve their awareness than working out.

That article is directed at the nation of kids (and their parents) sitting on the couch and playing xbox all day far more than it is the kids that are already playing sports. There are other, safer, ways to achieve the same goal for kids that are already playing sports.

[Aussie Joe 0]

Getting certified as a personal trainer is nothing more than reading a book and taking an easy test, it means nothing. That said, American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), prepubescent children can safely engage in resistance training, with certain limitations. Furthermore, the Mayo Clinic endorses strength training for kids.

Any person training risk injury when an exercise is performed in an incorrect manner.

Stunted growth? Please stop propagating myths and read the most current research on the topic.

Depends on your definition of "Strength training". Young kids can do push ups, or Russian tucks to their heart's content. Basically using only their own body weight is fine. When you start using weights, its grossly irresponsible. I wouldn't do it as an IIHF certified coach based on my training and experience.

In regards to Nev's qualifications. They study detailed sections of human anatomy, the course goes over a two year period and is a nationally recognised qualification. This is based on federal guidelines for education, industry competency requirements to do with OH&S safety, liability and duty of care. It's not simply a quick read and easy test, as you make it out.

Ever been to a gymnastics class and noticed that all of the children are below average size for their age? There's a reason for that.

[Trooper 8]

Still a lot of unsubstantiated assertions. I don't know if there's more chance of kids becoming workout junkies, there's no evidence stating that is so. And why are so many gymnasts small for their age? Because the requirements of the sport dictate that shorter, stouter frames will excel. By your logic, playing basketball makes people tall.

Regardless, the article states benefits, regardless of who it's aimed at, and mentions nothing of these old wives tales about training kids. Show me studies that support some of the assertions made, and it's a different story, but when you have credible sources saying the opposite, it better be good evidence.

[Chadd 916]

Still a lot of unsubstantiated assertions. I don't know if there's more chance of kids becoming workout junkies, there's no evidence stating that is so. And why are so many gymnasts small for their age? Because the requirements of the sport dictate that shorter, stouter frames will excel. By your logic, playing basketball makes people tall.

Regardless, the article states benefits, regardless of who it's aimed at, and mentions nothing of these old wives tales about training kids. Show me studies that support some of the assertions made, and it's a different story, but when you have credible sources saying the opposite, it better be good evidence.

I have yet to see studies that show otherwise as well. There are a few "summaries" that are so vague as to allow just about any interpretation. Even the one you link talks of doing no more than one set of 12-15 reps for children. I've seen a large number of trainers and coaches cite summaries like the one you posted and work the kids far beyond the limitations they suggest.

As for the gymnast thing, I know several doctors that think gymnastics should be banned for children. Sports medicine physicians and pediatricians alike. There is a huge difference between playing a sport where tall people excel and one that seems to result in people not meeting growth projections.

[Trooper 8]

Incorrectly administering strength training programs to children is different than the assertion that resistance exercise stunts growth, causes injury, etc. I don't think kids need to be doing them at all, but am responding to the assertions made without evidence and countered by those who have credibility.

As for gymnastics, my daughter won't be participating. I don't think many train in a responsible manner. But the poster made a connection (small kids are in gymnastics, therefore gymnastics stunts growth), that would be laughed out of any logic discussion.

There are just too many assertions made about training that seem to come from those who stopped researching the topic in 1985.

[ktang 34]

I should have put my kid in Basketball instead of Hockey; then he'd be a lot taller! :lol: