TRAINING

Physiological care for young athletes

NSW INSTITUTE OF SPORT PHOTOS: TOM DE JONGH

During adolescence many physiological changes occur. Here are some considerations that may help minimise injury risk and help appropriately prepare young athletes for the demands of their sport.

Sports specialisation

Early sports specialisation (greater than eight months per year in a single sport) does not guarantee success at the highest level of sports competition. In fact, for most sports, young athletes who specialise early may be at an increased risk of injury and burnout. To avoid this, young athletes are encouraged to: • Participate in multiple sports at levels that match their ability and interests. This helps to enhance their neuromuscular development and athletic capacity which are protective against injury. • Specialise after reaching puberty.

Youth athletes who do this have been found to perform more consistently, have fewer injuries, and participate in sport for longer. • Not participate in more hours of organized sport per week than their age in years. • Be monitored close for injury or burnout if participating in specialised sport for more than 16 hours per week.

Biological development of youth athletes

Sports performance can be affected by a range of physical and physiological variables and can improve as athletes grow and mature. However, this is not a linear process and some young athletes may grow quicker and faster than their peers. It is during these periods of growth and change that youth athletes are at a greater risk of injury. Participating in extensive high intensity sports training may also alter growth rates in adolescents. If a young athlete does suffer an injury, it is encouraged to get them reviewed by a specialised sports and exercise doctor or physiotherapist.

How to optimize opportunities for young athletes and avoid injury risk

• Unstructured play is a great way to improve motor skill development. • Multisport participation can help to develop diverse motor skills which can help with improving performance outcomes later in life but also reducing injury risk. • Periodised strength and conditioning should include a component of integrated neuromuscular training

(strength building exercises) and specific (motor control exercises).

This type of training will enhance both health and skill related fitness and prepare young athletes for the demands of sport competition. Young athletes who participate in specialised sport for more than 16 hours per week should plan periods of isolated and focused strength and motor control exercises to help reduce injury factors. • Biological development needs to be considered when designing exercise programs for youth. These recommendations can help decrease a young athlete’s risk of injury and enhance the chance of achieving and sustaining an enjoyable high level of sport performance.

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