Minutemen Youth Wrestling

When deciding whether your young athlete should be involved in a weight training program it is important to know both the potential benefits and limitations of such a decision. Some of the benefits include the following: · Increase in muscular strength – There is a lot of research evidence that shows that kids get stronger when they weight train using correct and safe procedures. This is true even for kids who haven’t started puberty. · Injury prevention – It has been demonstrated with high school-aged athletes that weight training reduces the rate of sport-related injuries. · Improved sport performance - Weight training has been demonstrated to help adolescent athletes perform better in sport skills that incorporate throwing and jumping. · Enhance self-esteem – The positive outcomes that can occur from weight training can significantly improve a young person’s self-perception. Some concerns that your young athlete may face include: · Safety – Weight training can be very safe when it is performed under the supervision of a qualified instructor who is knowledgeable about the growing bodies of young athletes. If exercises are performed incorrectly there is the potential for overuse injuries and damage to the growth plates of growing bones. · Equipment size – To perform exercises correctly the weight training equipment needs to be adjustable to fit the smaller bodies of young athletes. If the equipment does not adjust to fit your athlete the risk of injury increases. · Time – Weight training is a commitment in both effort and time. For many kids scheduling a consistent weight training program in a calendar that includes school, homework, sports, etc. can be a difficult thing to accomplish. Determining whether your young athlete should begin a weight training program requires careful evaluation of his or her individual circumstances. Hopefully the factors discussed above will assist you and your athlete in making a more informed decision regarding participating in weight training. This tip was contributed by Dr. John Ozmun, Chairman.

Whether you are approaching a season or already in-season, having an overall plan for strength and conditioning is the best way to be prepared to perform at your best. What do we mean by an overall or comprehensive plan? Being a good athlete not only involves developing solid skills in your sport; it also means becoming the best athlete you can become. Developing athleticism is hard work, but the more athletic you become, the higher the level of sport specific skill performance you will attain. Work with your coach to develop a strength and conditioning program that includes training all the following areas: Strength and speed=(power), flexibility, agility, and endurance. By developing all areas of athleticism you get all your human performance systems "firing together" and will see this translate into higher and higher levels of perfomance on the field of play. The good news is that all of these areas of athleticism are trainable, meaning you can definitely improve each area. Get started today developing a strength and conditioning program that doesn't neglect any of these areas, and take your performance to the next level. Good luck! This tip was contributed by . More tips like this one can be found at www.eteamz.com/company/instruction

An extremely important part of training well is learning to follow a healthy diet. For athletes trying to practice and compete often, developing good habits with the snacks you choose can be critical to having the right kind of energy to draw upon. Some healthy snacks to build into your routine: For drinks we suggest water, sport drinks, or unsweetened fruit juice. For sandwiches: Use whole grain bread, pita bread, or bagels with the following ingredients(get creative): plain tuna; turkey; boiled ham; lean roast beef; lean meats(95-98% fat free); lowfat cheese. Top off with lettuce, tomatoes,mustard, catsup or very small amounts of lowfat mayonnaise. Regular mayo is very high in fat. Getting into the habit of eating cut-up raw vegetables is also very healthy. Learn to eat them plain or with yogurt or other lowfat dips (avoid high fat dips). Things to avoid: chips, snack cakes, candy, and soft drinks. If you have to eat cookies, try graham crackers, fig newtons, or ginger snaps. As we've mentioned in several tips in the past, the key is to develop habits of excellence. The fuel you put into your body has a lot to do with your ability to train, practice and compete well. Start today to develop good habits, and good luck. Don't forget to share some of your favorite healthy recipes on the new recipe board.

Consuming a sound diet does not have to be complicated and complex. But it is very important for you to eat well in order to have the fuel you need to play and compete at your best. This week’s tip will cover the basics of nutrition. Make sure you eat 3 balanced meals each day and an additional 2-3 nutritional snacks. Eat a variety of foods and try to limit any fast-food intake, especially on game days. The two most important times to make sure you get the energy you need are at breakfast and after training. The importance of eating properly after training or competing is often overlooked. The emphasis has always been placed on pre-game or pre-training meals, which are important. However, replenishing and replacing the energy and fluids used during practice or games is very important to prevent muscle breakdown. This means eating a meal with carbohydrates, protein, and a little fat, plus re-hydrating with water or a sports drink. While a good healthy meal is important on game day, don’t forget how important a healthy breakfast is every day and to eat well after practice or a game to aid recovery. This tip was contributed by Craig Ballantyne

Strength & Conditioning Tip of the Week for May 17, 2001 One of the most beautiful things about human beings is that we are all different. Even identical twins, although almost exactly alike, have some small differences. Why is this an important strength and conditioning tip? Because of a principal of training called, “individualization.” Each individual athlete will respond/react differently to any training activity undertaken during a season. This is one of the reasons a coach’s job is so difficult. When you are coaching a team you always have to remind yourself that when it comes to strength and conditioning, you are really coaching a team of individuals. Athletes will respond differently based on age, gender, physiological make-up, level of conditioning prior to the season, training age and years of experience in the sport. Coaches have to try to be as flexible as they possibly can to achieve the training outcome they are looking for, taking into account the “individualization” principle. We’re all different! (Thankfully!!) This tip was contributed by Tom Crawford.