We, the coaches, educators, parents, and teachers of female athletes, need to understand that they are all different than male athletes. This means that women athletes must train differently from men and boys. Female athletes may have different body types, muscles strength, and joint issues than their male counterparts. However, this does not mean that female athletes are less mentally and physically capable. Female athletes are more suited to certain activities and sports because of their unique biology and anatomy.
Also, it is time to end the male-oriented conditioning protocols and programs that are being used by female athletes. Women and girls deserve to be given more attention to their strength and conditioning programs. We all need to work together to eradicate the stereotypes, pressures from the media, and negativities associated with strength training. Coaching female athletes might need to be more educated on the best way to build a strength- and conditioning plan for them. They should also stress that a program must be maintained over several weeks, months or years. According to studies, women tend to not follow a strength training regimen as closely as men.
In my discussion of strength and conditioning I do not recommend that athletes join expensive health clubs or purchase large, bulky equipment. Female athletes can exercise at home, or anywhere else that has the right equipment. An airball, dumbbells or tubing band, or even your own body weight can all be useful training tools that provide a fantastic workout and are affordable for athletes.
Here are the key ingredients to creating a strength and conditioning plan for female athletes. This is the right thing for female athletes to do.
1. Young girls just beginning to participate in sport or other physical activities should train on their sport movement, strength and balance. Also, learn to efficiently move within your chosen sport. You will need to master basic movements and essential skills. You will need to know how to turn, stop, start and cut. Tennis players need girls to be able to move like them. Tennis players move slowly and forward, balancing on their heels. The tennis players remain in an athletic position, ready for action, pivoting on their front foot and keeping the knees bent. Also, keep your knees above the toes. It is important to emphasize rotational and lateral movement patterns. Agility drills can be used to demonstrate change in direction. However, keep the knees straight and your feet flexed. Sport-specific strength training should be whole-body, multi-joint. Control of the knee is controlled by the hip, foot, trunk, shoulders, and trunk. Begin with exercises that are based on body weight. Balance training should be included in the program. Make training enjoyable. It’s like training for training.
2. To avoid injury, it is important for girls to learn to jump and land at an early age. Quality landings, soft landings, and controlled landings, are crucial to achieving a smooth jump. To absorb the force, land on your feet and with your knees bent. Coaches should be able to monitor and teach girls how they handle a jump.
3. It is important that girls learn to run correctly from an early age. The correct form, foot strike technique and biomechanics must be taught by coaches. It will result in a more efficient movement and reduce the risk of injury, especially overuse injuries to your knees, hip, back, feet, ankle and back.
4. When strength training, in practice and at games, it is important to wear the right shoes. It is important that women have shoes or insoles that address this issue.
5. A girl/woman should start strength and conditioning training at least one year before entering junior high. This is if she plans on competing at the college or high school level. Training should take place all year with enough rest breaks. Strength training should be done year-round by high school girls.
6. Strength training and conditioning should be focused on strengthening the knee joint in order to prevent ACL injuries. You should strengthen the quadriceps, particularly the vastus medianlis, and the hamstrings. This is because the strength of the quadriceps for women tends to be lower than that of the quadriceps for men. Strengthen the adductors and abductors.
7. Concentrate on your core strength. It does not necessarily mean that you should train for your appearance with a six pack. Training the hips, chest and abdominals as well as upper and lower back areas and the hips is what I am referring to. Many female athletes have these problem areas. Stand up to strengthen your core. Do core work if time is tight and you can only manage a handful of exercises.
8. You should train your shoulder joints’ rotator wrist muscles if you are involved in throwing. The rhomboids are the upper back muscles that stabilize the scapula. They also relieve stress on the shoulder joints and musculature.
9. Training should be done in a practical manner. Closed chain exercises (standing with feet on the ground) are the best. This incorporates coordination, balance, agility, and proprioception in each movement. You can move with free multi-joint or multi-planar movements by getting off the machines.
10. At a young age, it is important to stress proper nutrition and water intake. Every year we see more people develop osteoporosis. I highly recommend that female athletes and their parents meet with a Nutritionist/Dietician to ensure that the female athlete is getting the proper nutrition on a daily basis in relation to her activity level. A daily multi-vitamin could be beneficial for all female athletes, it is certain.
11. As a mature female athlete (12-13 years old), the training focus should change from athleticism training as a youngster to improving locomotion and push pull movements. An athlete who has strong training records and has developed strength and flexibility can incorporate advanced training methods into their training program. This could include advanced plyometric training and training to increase speed, power, and explosiveness. This training is for competing.
Before you start any exercise program, consult your doctor.