Monday, February 11, 2008

Training Female Athletes - The Keys To Designing a Successful Conditioning Program

It is high time that we (educators, teachers, parents and coaches) of the female athlete to understand and accept the fact that women are different from male athletes Athletes and these differences require an athlete Women's practicing differently than males. The athletes are female in different stature, muscle strength and the different themes of their male colleagues. It is not low Athletes mentally or physically in any way. Indeed, a Female Athlete of the anatomy and unique biological makeup makes you stronger and more successful than boys / men in certain sports and activities.

It is also time for you to the practice of female athlete with men conditioning programs and protocols. Girls / women earn more time and attention to their treatment programs, and we must all work, delete, myths, stereotypes, social pressure and negative attitudes to the practice of bodybuilding. Coach of the female athlete needed to develop professionally, as a program of strength and conditioning for the athletes, and stressed the importance of continuing a program over a period of weeks, months and years ahead. Studies have shown that women are not in a program of strength training, as many as compared to that of men.

When I speak of strength and conditioning, I do not recommend that for an athlete, a health club, giving an amount of money, with the movement of high or purchase of machinery and heavy equipment for the subsoil thereof. It is important to note that women athletes can train at home or in comfortable surroundings with a minimum of equipment and space. Through the use of an airball, weightlifting, pipes or simply Groups your weight, can be effective only on training aid and provides an excellent workout for athletes with little or no book pocket tooth.

In the list below are the keys to developing a program of strength and conditioning for women athletes. That's what athletes should be female!

1 As a young girl from only in sport or physical activity, training on sport should focus on movement, sport and sport strength of the balance. In other words, learn how to efficiently in your sport. The work on basic skills and the movement of basic skills in your sport. Find out how you can start and stop, cut, pivot or rotate. Girls need to learn more than tennis players. The tennis players from the front bullets feet, many small steps. You will stay in a sporting attitude, ready to move, pivoting on the front foot, with his knees bent. It is also important that the knees over the toes. Submit to a constraint rotatorische models and lateral movement. Make Agility drill to teach change in direction during the course stay in a sport with the bottom of the knee. Sport must bodybuilding, the whole body and multi-articular. The hips, feet, torso and shoulders every lap. Start with a body weight exercises before external resistance and training must be a balance of the facility. Keep training fun. It's like training for training.

2nd In middle age, the girls have to learn how to jump and land to prevent injuries, especially before the band cruise (ACL) injuries of the knee. It is extremely important that quality control and the soft landing of a jump, landing as a pen, not kneeling or precarious hard landings and noise. Countries of the ball with his feet and ankles bent the knee for the force. It is important that the bus to teach and watch how a young girl deals with a jump.

3rd In middle age, the girls have to learn how to do it correctly. Facilitators should teach good shape, biomechanics and technique of foot to strike. This will be a contribution to a smooth and efficient movement and avoid injuries, including injuries to the overuse of the knees, hips, back, foot and ankle.

4th Emphasize the importance of wearing shoes correct, and if the muscle to practices and games. Women are more flat and knock-out knelt at the feet, it is essential to their shoes or deposits on these issues.

5th It would be ideal for a girl or a woman, the strength and conditioning of the junior program remains high, at least when they plan to compete and succeed in high school or university-level in their sport. The years of training should be the correct height rest periods in the annual training cycle. High school most athletes training fitness should certainly this year.

6 A fitness training and conditioning program should focus on exercises to strengthen the knee joint, to prevent ACL injuries. The quadriceps, especially the vastus medialis and what is even more important, the Achilles tendons are usually much lower and strength compared to the quadriceps and women. Similarly, the abductors and adductors.

7 Focus on core competencies. That does not mean for the training aspect of the six pack. What I think is the formation of the chest, stomach and the muscles of the upper and lower back and hips. These problems are for many women athletes. Train the core of the state, more functional and more specifically the sport. If you are still under the pressure of time and may be a few years until the heart of the work.

8 If the sport requires a good deal launching of the movement, the train rotator cuff muscles in the shoulder joint. In addition, the muscles of the upper back, rhomboids, to the stabilization of the scapula and stress takes articulation shoulders and arms.

Functional 9 in a train. Most of the exercises in training should be closed channel (standing, feet on the ground), which includes balance, coordination, agility and Propriozeption in each movement. Get off the machines and move freely with multi-articular and multi-planar exercises.

10 Stress and feeding of liquid at very young age. We will see, osteoporosis and individuals in the age groups of young people every year. I strongly recommend that female athletes and their parents to get in touch with a dietician / nutritionist, to ensure that female athletes is increasingly good food on a daily basis, with regard to its activities . It is safe to say that all women athletes may benefit from a multi-vitamin daily.

11 If an athlete is aged women (12-13 years), the training should be put off-shoring of training for athletics for youth, training on improving the movement, in terms of changes, push-pull and rotation. If an athlete has a history of strength and a good basis for firmness and flexibility, the athlete can then involve more advanced forms of vocational training in its programme. For example, more advanced plyometric training, training for speed, performance and sensitivity and strength with the Olympic lifts. It is a training competition.

Athletes, please consult your doctor before starting a new exercise program.

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