| It is time that we, (the educators, teachers, parents | | | | is important for coaches to teach and monitor how a |
| and coaches) of female athletes all understand and | | | | girl handles a jump. |
| accept the fact that female athletes are different | | | | 3. At a young age, girls should learn how to run |
| from male athletes and these differences require a | | | | properly. Coaches should teach the proper form, |
| female athlete to train differently from boys/men. | | | | biomechanics and foot strike technique. This will |
| Female athletes are different in stature, muscle | | | | contribute to a smooth, efficient motion and help |
| strength and have joint issues different from their | | | | prevent injuries in particular overuse injuries to the |
| male counterparts. This does not make female | | | | knee, hip, back, foot and ankle. |
| athletes weaker mentally or physically in any way. In | | | | 4. Stress the importance of wearing the proper |
| fact, a female athlete's unique anatomy and biological | | | | shoes when strength training and in practices and |
| makeup makes them more conducive and more | | | | games. Women are more flat-footed and |
| successful than boys/men in certain sports and | | | | knock-kneed so it is critical their shoes or insoles |
| activities. | | | | address these issues. |
| It is also time to get away from the practice of | | | | 5. It would be ideal for a girl/woman to start a |
| female athletes using the men's conditioning programs | | | | strength and conditioning program at least before |
| and protocols. Girls/women deserve more time and | | | | junior high if they plan to compete and be successful |
| attention given to their conditioning programs and we | | | | at the high school or college level in their sport. The |
| all must work to erase the myths, stereotypes, social | | | | training should be year round with the proper amount |
| pressures and negative attitudes associated with the | | | | of rest periods incorporated into the yearly training |
| practice of strength training. Coaches of female | | | | cycle. High school female athletes most definitely |
| athletes may need to educate themselves on how to | | | | should be strength training year round. |
| design a strength and conditioning program for their | | | | 6. A strength training and conditioning program should |
| female athletes and stress the importance of | | | | focus on exercises that strengthen the knee joint to |
| continuing a program over a period of weeks, | | | | help prevent ACL injuries. The quadriceps, especially |
| months and years. Studies have shown that women | | | | the vastus medialis and more importantly, the |
| do not adhere to a strength training program as | | | | hamstrings, which is normally much weaker in |
| much in comparison to men. | | | | strength in comparison to the quadriceps in women. |
| When I talk about strength and conditioning, I am not | | | | Also strengthen the abductors and adductors. |
| recommending that an athlete join a health club, | | | | 7. Focus on core strength. This does not mean |
| spend a lot of money, train on exercise machines or | | | | training for appearance by getting a six pack. What I |
| buy big and bulky pieces of equipment for their | | | | mean is training the chest, abdominals and upper and |
| basement. It is important to point out that female | | | | lower back and hip areas. These are problem areas |
| athletes can train at home or in a comfortable | | | | for many female athletes. Train the core from a |
| environment with a minimal amount of equipment and | | | | standing position, this is more functional and more |
| space. Using an airball, dumbbells, tubing bands or just | | | | sport specific. If you are ever pressed for time and |
| your body weight, can be effective training aids in | | | | can only do a few exercises, do core work. |
| delivering a great workout for an athlete with little or | | | | 8. If the sport requires a good deal of throwing |
| no dent to the pocket book. | | | | motions, train the rotator cuff muscles in the |
| Listed below are the keys to developing a proper | | | | shoulder joint. Also work the upper back muscles, the |
| strength and conditioning program for female | | | | rhomboids, which help stabilize the scapula and takes |
| athletes. This is what the female athlete should be | | | | stress off the shoulder joint and musculature. |
| doing! | | | | 9. Train in a functional manner. Most of the exercises |
| 1. As a young girl just starting out in sports or | | | | in the training program should be closed chain, |
| physical activities, training should focus on sport | | | | (standing, feet on the floor) which incorporates |
| movement, sport strength and sport balance. In | | | | balance, coordination, agility and proprioception into |
| other words learn how to move efficiently within | | | | each movement. Get off the machines and move |
| your sport. Work on basic movement skills and the | | | | freely with multi-joint and multi-planar exercises. |
| fundamental skills in your sport. Learn how to stop | | | | 10. Stress proper nutrition and hydration at a young |
| and start, cut, twist or turn. Girls need to learn to | | | | age. We are seeing osteoporosis in individuals at |
| move more like tennis players. Tennis players stay | | | | younger and younger ages each year. I highly |
| forward on the balls of the feet, taking lots of little | | | | recommend that female athletes and their parents |
| steps. They stay in an athletic stance, ready to | | | | meet with a Nutritionist/Dietician to ensure that the |
| move, pivoting on the front of the foot, with the | | | | female athlete is getting the proper nutrition on a |
| knees bent. It is also important to keep the knees | | | | daily basis in relation to her activity level. It is safe to |
| over the toes. Emphasize lateral and rotational | | | | say that all female athletes could benefit from a daily |
| movement patterns. Perform agility drills to teach | | | | multi-vitamin. |
| change of direction while staying low in an athletic | | | | 11. When a female athlete is maturing (12-13 years of |
| stance with knees flexed. Strength training must be | | | | age), training emphasis should shift from training for |
| sport specific, whole-body and multi-joint. The hip, the | | | | athleticism as a youth, to training to enhance |
| foot, the trunk and the shoulders all control the knee. | | | | locomotion, level changes, push pull movements and |
| Start with body weight exercises before adding | | | | rotation. If an athlete has a strength training history |
| external resistance and balance training needs to be | | | | and has developed a good strength and flexibility |
| incorporated into the conditioning program. Keep | | | | base, the athlete can then incorporate more |
| training fun. This is like a training for training period. | | | | advanced forms of training into their program. For |
| 2. At a young age, girls should learn how to jump and | | | | example, more advanced plyometric training, training |
| land to prevent injuries, in particular anterior cruciate | | | | for speed, power and explosiveness and power |
| ligament (ACL) knee injuries. It is extremely important | | | | training with the Olympic lifts. This is a training to |
| to have controlled, quality landings and soft landings | | | | compete period. |
| from a jump, land like a feather, not wobbly knees or | | | | Athletes, please consult your physician before |
| hard, loud landings. Land on the balls of the feet with | | | | starting any new exercise program. |
| knees flexed and ankles bent to absorb the force. It | | | | |