Training Female Athletes – The Key to Designing a Successful Conditioning Program


It is time that we, (teachers, teachers, parents and coaches) all of female athletes understand and accept the fact that female athletes are different from male athletes and that a female athlete is different from boys/men to account for these differences. training is required. Female athletes differ in stature, muscle strength and have different joint issues from their male counterparts. Due to this, female athletes do not weaken mentally or physically in any way. In fact, a female athlete’s unique anatomy and biological makeup makes her more adaptable and more successful than boys/men in certain sports and activities.

It is also a time for female athletes to move away from exercise using men’s conditioning programs and protocols. Girls/women should be given more time and attention to their conditioning programs and we should all work to dispel myths, stereotypes, social pressures and negative attitudes associated with the practice of strength training. Coaches of female athletes may need to educate themselves on how to design a strength and conditioning program for their female athletes and emphasize the importance of continuing a program over a period of weeks, months, and years. Studies have shown that women do not follow a strength training program as much as men.

When I talk about strength and conditioning, I am not recommending that an athlete join a health club, spend a lot of money, train on exercise machines or buy large and heavy equipment for their basement. . It is important to point out that female athletes can train at home or in a comfortable environment with minimal equipment and space. Using an airball, dumbbells, tubing band or just your body weight, the pocket book can be an effective training aid in delivering a great workout for an athlete with little or no dents.

Listed below are the keys to developing a proper strength and conditioning program for female athletes. That’s what a female athlete should do!

  1. As a young girl who is just starting out in sports or physical activity, training should focus on sports movement, sports strength and sports balance. In other words learn how to efficiently advance your game. Work on basic movement skills and fundamental skills in your game. Learn how to stop and start, cut, twist or twist. Girls should learn to move like tennis players. Tennis players stay ahead on the balls of the feet by taking very small steps. They remain in an athletic stance, ready to walk, with knees bent on the front of the foot. It is also necessary to keep the knees above the toes. Emphasize lateral and rotational motion patterns. Perform agility drills to teach a change of direction while remaining low in an athletic stance with knees bent. Strength training should be sport specific, full body and multi-joint. The hips, legs, torso and shoulders all control the knee. Begin with body weight exercises before adding external resistance and balance training as needed to be incorporated into the conditioning program. Keep training fun. It is like a training for the training period.

  2. At an early age, girls must learn to jump and land to prevent injuries, in particular anterior cruciate ligament (ACL) knee injuries. It’s vital to have a controlled, quality landing and soft landing from a jump, land like a wing, not wobbly knees or a hard, loud landing. Lie on the balls of the feet with the knees bent and the ankles bent to absorb the force. It is important for coaches to teach and monitor how a girl jumps.

  3. Girls should learn to run properly at a young age. Trainers must teach proper form, biomechanics and foot strike techniques. This will contribute to a smooth, efficient motion and help prevent injuries especially in overuse injuries of the knee, hip, back, foot and ankle.

  4. Emphasize the importance of wearing proper footwear in strength training and exercises and sports. Women tend to be more flat-footed and knee-deep so it is important that their shoes or insoles address these issues.

  5. It would be ideal for a girl/woman to start a strength and conditioning program at least before junior high if they plan to compete and be successful in their sport at the high school or college level. Training should take place throughout the year with a reasonable amount of rest periods included in the annual training cycle. High school female athletes should definitely have strength training year-round.

  6. A strength training and conditioning program should focus on exercises that strengthen the knee joint to help prevent ACL injuries. The quadriceps, especially the vastus medialis and more importantly, the hamstrings, which are generally much weaker in strength than the quadriceps in women. Strengthen the kidnappers and joiners as well.

  7. Focus on core strength. This does not mean training for attendance by carrying a six pack. I mean training the chest, abs and upper and lower back and hip areas. These are problem areas for many female athletes. Train the core from a standing position, it is more functional and more sport specific. If you’re ever under time pressure and can only do a few exercises, do core work.

  8. If the sport requires good throwing speed, train the rotator cuff muscles in the shoulder joint. The upper back muscles also work the rhomboids, which help stabilize the scapula and relieve tension from the shoulder joint and musculature.

  9. Train functionally. Most of the exercises in the training program should be closed series, (standing, feet on the floor) with balance, coordination, agility and proprioception in each movement. Get off the machines and move freely with multi-joint and multi-planar exercises.

  10. Emphasize proper nutrition and hydration at an early age. We are seeing osteoporosis in younger and younger individuals every year. I highly recommend that female athletes and their parents meet with a nutritionist/dietitian to ensure that the female athlete is receiving proper nutrition on a daily basis in relation to her activity level. It’s safe to say that all female athletes can benefit from a daily multi-vitamin.

  11. When a female athlete is maturing (ages 12–13), the emphasis on training shifts from training to athleticism as a youth, to training to increase locomotion, level changes, push pull movements and should move in rotation. If an athlete has a strength training history and has developed a good strength and flexibility base, the athlete can incorporate more advanced forms of training into their program. For example, more advanced plyometric training, training for speed, strength and explosiveness and strength training with Olympic lifts. This period is a training to compete.

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



Source by Margaret Hofmann

Leave a Reply

%d bloggers like this: