Many parents are aware of the benefits of physical activity for their youth. Normal growth and development can be enhanced through regular and age-appropriate physical activities which will also benefit the psychosocial well-being of adolescents. However, much of that physical activity is focused on cardiovascular or sport specific team activities. An often overlooked component in this puzzle is resistance training. We now know that a properly prescribed resistance training program can provide unique benefits including reducing the risk of injuries.
What are vertical and horizontal force-vector exercises?
Vertical force vectors are any time that gravity is acting straight down to the ground (perpendicular) during the chosen sport activity. Think of a basketball player jumping straight up into the air during a jump shot. Horizontal force-vectors are the parts of sport activity that occur parallel to the ground like the basketball player making a chest pass to a teammate. These forces resist gravity in a different plane.
Why is this an important consideration?
Every sport in some way is going to incorporate both horizontal and vertical elements and therefore needs to be trained accordingly. These might include:
- Running
- Jumping
- Pushing an opponent
- Spiking a ball
- Swinging a bat/throwing
Which training elements are needed to consider these forces?
To address vertical forces we program exercises like squats, dead lifts, and pull-ups. To train horizontal forces we work on lifts like bench press and hip thrusts. When incorporating these types of horizontal and vertical movements (strength training and jumping) there are many positive outcomes including:
- Increased vertical and broad jump
- Increased strength levels
- Increased power output
- Increased sprinting performance
Youth Sports Performance at CTG
At Change the Game we have a specific approach to youth sports performance training that is based in science and safety. We look at the whole athlete from baseline testing and injury evaluation through sports performance skills and design our programming off of a variety of variables. We develop neuromuscular control in our athletes as well as strength, power, and flexibility. We also consider their season and goals by recognizing that it is just as important to participate in regular resistance training sessions during season to maintain levels of strength, power, and sprint levels during competition as it is to do off-season work. Because of this, our athletes have a higher performance level, lower injury rate, and faster return to play after injuries.
Want to learn more about how CTG Youth Sports Performance Training could benefit your athlete?
Come to our Back to School Open House to ask questions, tour the facility, meet the coaches, and qualify for promotional rates for Fall Training.
