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.
Sports
NEER: Building children’s strength
There are simple ways to help your child become stronger.
- Sports
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Smith pitches Panthers to sectional baseball title
WEST LAFAYETTE — The game of baseball can be cruel with its nuances and bad bounces. And, with the flick of the wrist, it can turn right back in your favor.
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Franchitti outduels Sato to win his 3rd Indy 500
For the second consecutive year the Indianapolis 500 was decided by a last lap crash Sunday, but this time Takuma Sato crashed battling for the win allowing Dario Franchitti to score his third win.
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Rivalries are part of the Indy tradition
The Indianapolis 500 is known for many traditions.
The ceremonies at the start of the race are legendary. You have the Spectacle of Bands in all of their glory, the flyover of military jets, the balloons and flying start of 11 rows of three. The singing of “America the Beautiful,” “God Bless America,” “Back Home Again in Indiana,” and the “Star Spangled Banner” are all are examples of the pageantry that kickoff the “Greatest Spectacle Racing.” And let’s not forget the famous words “Ladies and gentlemen, start your engines.”
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Fritz, other friends help carry on Gabriel’s vision
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Tipton survives M-G, savors softball sectional 3-peat
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Schubert wraps up standout collegiate track career
Megan Schubert could easily lament lost opportunities and think about ‘what if’ scenarios looking back at her track and field career at the University of Louisville.
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Comets, Kats, Panthers sending athletes to state
After announcing his retirement late last week, Eastern boys track and field coach Paul Nicholson knew Thursday’s Kokomo Regional could be the final meet of his 43-year career. Senior Josiah Price and junior Grant Cole made sure it wasn’t.
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New Western basketball coach is right at home
Bart Miller’s passion for Western basketball runs deep.
Miller, like his father and brother before him, played for the Panthers. He started and was the third-leading scorer on the Panthers’ 1990 Kokomo Sectional championship squad.
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Tipton, Madison-Grant reach final of Eastern Sectional
Tipton’s softball team had enough to get past Elwood and into the championship of the Class 2A Eastern Sectional on Wednesday night. Friday night, the Blue Devils will need more to hoist the hardware.
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