NEER: Building children’s strength

There are simple ways to help your child become stronger.

By Dana Neer

Weighing in at slightly less than 100 pounds as a freshman in high school gave me a distinct advantage as a distance runner. While racing, I could literally hide behind the lead group of runners by tucking away in the back of the pack and at the last minute, move up and out-sprint them all to the finish line.

For a short time, it was a great strategy! The plan was simple and my young mind found comfort in the predictability. However, three weeks into the season, racing in highly competitive meets against older, wiser runners enlightened me to the fact that I was lacking numerous skills. My mental toughness was average. Race tactics were virtually nonexistent. But most noticeably, I had a deficiency of physical strength. I could hold my own against kids the same age, but if I had aspirations of being a contender, I had to become stronger.

Developmentally, children must gain physical strength. Even if your child does not participate in athletics, it is important that he or she stays fit. If your child is an athlete, the advantage of being strong will position them for success.

How do children become strong? Repetition of movement is one way — in other words; constant play will make a child stronger.

Another great way is isotonic training (weight lifting). A centuries-old debate regarding weight training for children is often discussed. In 2009, a study performed by Dr. Rob Gotlin, director of orthopedics and sports medicine at Beth Israel Medical Center, stated that lifting weights does not cause stunting of growth plates in children if proper technique and safety measures are taken.

Kokomo has several fine sports facilities with trained professionals eager to assist you and your children. As you research, make sure you remember that a combination of repetition weightlifting (6-12 reps), cable machines, sprints, and plyometrics should be the main focus. Using a child’s own body weight is one of the most effective ways to gain strength. The old-fashioned pushup and pull-up is always in vogue. Attempting hand stands against the wall is also challenging. One of my favorites is the human wheelbarrow exercise — hold on to a child’s ankles and let them walk on their hands as far as they can go. My kids loved this, but remember, the older and heavier they become, the more this develops into a workout for you, too.

A third way to gain strength is through isometric exercise (static training). In this type of movement, the length of the muscle does not change and there is no visible movement in the joint.

Static strength training is particularly beneficial for children between the ages of 3 and 9. Hanging on to a swing set bar or tree limb as long as he or she is able becomes the challenge. Make a big deal of the number of seconds by counting aloud. A fun exercise, which also involves a great big hug from your young child, is the Koala bear hold. Wrapping both arms around your neck and both legs around your waist, see how long they can hold this position.

Static sit-ups or pushups, in sets of 10-second intervals are ideal. Don’t forget that working in the yard is also a great way to gain stamina. Involve your kids in outside duties. More snow is coming — buy them a shovel.

A properly designed strength training program can improve your children’s endurance, increase cardio respiratory fitness, enhance flexibility, and articulate motor skill performance.

Strength and speed development is the key for achievement in sports. In all athletic scenarios, the faster an athlete performs with proper skill level, the better the chances for success. Football linemen, golfers and 5k distance runners need the same ingredient — speed. My next two articles will focus on speed development in adolescents. I will attempt to offer helpful advice as you coach your children toward the next level.

• Dana Neer is a local coach and fitness enthusiast who contributes monthly column. He may be reached by e-mail at Neerd@culver.org.

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