A Coaches Dozen: 12 FUNdamental Principles for Building Young

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A Coaches Dozen12 FUNdamental Principles for
Building Young Healthy Athletes

• Avery Faigenbaum, Ed.D., FACSM, FNSCA
• Dept. of Health Exercise Science
• The College of New Jersey

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Youth Sport Participation
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What are we really trying to do with these kids?
Win games?
Adult Health?
Adult Exercise?
Childhood Health?
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Health Club Membership, Under 18 yrs. (IHRSA,
2006)
58
Millions
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What does it take to be a youth coach?
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12 FUNdamental Principles
Build a Strong Foundation
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Principle 1Young athletes are not miniature
adults

• Chronological age
• Biological age
• Training age
• Emotional differences
• Social differences
• Reasons to be active
• Responses to training

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Physiologic Development and Performance in Boys
and Girls
Performance Variable
Age (years)
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Possible Outcomes of Exercise Training
(Rowland, 2001)
???
Physiologic Variable
Age (years)
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How much is too much?
Sunday 1 hour Monday 2.5 hours Tuesday
5.5 hours Wednesday 5 hours Thursday 2.5
hours Friday 5 hours Saturday 5.5
hours 27 hours
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An Additional Outcome of Excessive Exercise
Training(Adapted from Rowland, 2001)
Untrained
Trained
Overtrained
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???
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Physiologic Variable
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4
2
0
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6
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18
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Age (years)
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Principle 2Value Preparatory Conditioning
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Overuse Injuries in the Young Athlete(Dr. Lyle
Micheli, Childrens Hospital Boston)

• Training errors
• Environment/equipment
• Anatomic malalignments
• Growth
• Muscle-tendon imbalance
• Underlying disease states
• Cultural deconditioning

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Physical Activity for Youth (Faigenbaum, SCJ,
2001)
FUNdamental Fitness
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• Participation in sports should evolve out of
  preparatory fitness conditioning

Plan for success
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Potential Benefits of Youth Strength and
Conditioning

• Increase strength
• Increase power
• Improve body composition
• Enhance BMD
• Improve sports performance
• Reduce sports injuries

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At what age can children start strength training?
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Principle 3Avoid Sport Specialization Before
Adolescence
80-20 Rule
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Developmental Symmorphosis

• No single component should develop faster than
  the rest of the system as a whole

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The Developing Brain Paul Thompson, UCLA
Laboratory of Neuroimaging
MRI scans of children and teens, 15 years of
brain development
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Principle 4Enhance Physical Literacy
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• Childhood Obesity is Up

Physical Literacy is Down
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Become Aware of Weaknesses

• Identify weaknesses
• Identify strengths
• ABCS
• Agility
• Balance
• Coordination
• Strength

Awareness breeds success
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Earn the Right
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Principle 5Better to Undertrain than Overtrain

• Sports practice
• Sports conditioning
• Private conditioning
• Part-time job
• School, family.

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1972
2010
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More is Just More
Training Restoration Adaptation Training
Training Maladaptation
Red Zone
1 2 3 4 5 6 7
8 9 10 11 12
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Value Less Intense Training

• Learning required concentration interest
• Focus on practicing skills correctly
• Well-planned activities can maximize recovery

Anyone can make an athlete tired
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Principle 6Focus on Positive Education
Play is the work of childhood
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What is fun?
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Principle 7Maximize Recovery
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Recovery Strategies for Young Athletes

• 1. Cool-down
• 2. Post-exercise food
• 3. Stay hydrated
• 4. Contrast shower
• 5. Massage

• 6. Vary workouts
• 7. Music
• 8. Socialize
• 9. Visualization
• 10. Adequate sleep

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Sleep High School Students

• AAP, adolescents require 9-10 hours/night
• Sleep survey to gt3000 9th-12th graders
• Wolfson Carskadon, Child Development, 1998
• Median amount of sleep was 7.5 hrs
• 25 reported sleeping 6.5 hrs or less
• Sleep survey to athletes nonathletes
• Faigenbaum, et al, SCJ., 2002
• Average amount of sleep was 6.6 hrs
• No difference between athletes and nonathletes
• 94 of the athletes noted they need more sleep

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• Alcohol Intoxication
• Inability to focus
• Decrease alertness
• Lack of motivation
• Poor decision making
• Decrease reaction time
• Decreased strength

• Sleep deprivation
• Inability to focus
• Decrease alertness
• Lack of motivation
• Poor decision making
• Decrease reaction time
• Decreased strength

Poor Performance
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Principle 8Its Not What You Take Its What
You Do
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Principle 9Get Connected Dont be a Sub

• Feeling connected
• Listen show interest
• Catch kids being good
• Be enthusiastic
• Show tell
• Be a positive role model

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Principle 10Make a Long-Term Commitment
www.softball.bc.ca
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LTAD General to Specific

Fundamental stage 6-9
Learning to train 9-12
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Principle 11There Are No Secrets
Need qualified coaching, well designed practice
sessions and a long-term commitment
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Principle 12Never Stop Learning

• Own experiences share ideas
• Peer-reviewed journals
• Professional conferences
• Talk with colleagues

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What are we really trying to do with these kids?
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Thank you!

• Dr. Lyle Micheli
• Dr. Wayne Westcott
• Dr. Tom Rowland
• Pat Mediate
• Jim McFarland
• Tracy Radler