Sports Topics > Strength & Conditioning for High School Sports

Contributed by Mary Harrington, Certified Strength & Conditioning Specialist
Penrose-St. Francis Health Learning Center

Strength training and appropriate conditioning levels are vital for success in sport as well as for injury prevention. In today's competitive environment, kids, their parents and coaches are looking for the edge that will help to make their children better but at the same time, safer and less injury prone.

Resistance training is essential for any (anaerobic) power sport and very strongly suggested for endurance oriented (aerobic) sports. It is important to understand the basics of how to incorporate resistance training into the already tight schedules of these young people. The time spent must be specific to the sport, efficiently used and include a variety of exercises that address the following concerns:

• Is the resistance training/conditioning program specific to the sport in which my child is participating
• Is the program efficient in the use of time and available equipment
• Is the program safe relative to technique and level
• Does the program include supplemental exercise to balance strength levels to aid in the avoidance of injury
• Does the program include injury prevention exercises specific to the sport
• Is the program periodized (phasic...not the same all of the time and adjusted to the time of year and competitions; progressive in nature)
• Is the program supervised by a qualified Strength and Conditioning Specialist
• Is the program structured throughout the year or only during the season

The following pages include a program developed by the author and used at the World Arena for many of the skaters. Although it does not apply to your child's specific sport, it gives the user a sample of what a strength and conditioning program should look like. Included in this program are components you should look to be included in your child's program. Not only should the above items acknowledged but you should see reference made regarding the following components:

• Core (exercises for large muscle groups) specific to the sport
• Anaerobic and aerobic conditioning routines/times
• A periodization time table listing sport technique sessions, strength session, anaerobic/aerobic training, plyometric (jump) training for power, speed training (including relative speed for aerobic sport), a yearly goal grid, and purpose of the program for specific ages and levels of experience

The strength program should always be developed and supervised by a qualified Strength and Conditioning Specialist.

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