ACSM Sports Medicine Basics Plyometric Training for Children and Adolescents www.acsm.org

Children and adolescents need to participate muscle (concentric phase). With plyometric the training program exceeds the abilities of regularly in physical activities that training, the nervous system is conditioned to the participants. enhance and maintain cardiovascular and react more quickly to the stretch-shortening musculoskeletal health. While boys and cycle. This type of training enhances a Children and adolescents should develop girls have traditionally been encouraged to child’s ability to increase speed of movement an adequate baseline of strength before participate in aerobic training and strength and improve power production. Regular participating in a plyometric training building activities, a growing number of participation in a plyometric training program program, or they should simply begin children and adolescents are experiencing the may also help to strengthen bone and facilitate plyometric training with lower intensity drills benefits of plyometric training in schools, weight control. Furthermore, well-rounded and gradually progress to higher intensity fitness centers and sports training programs. fitness programs that include plyometric drills over time. Although there is not one Plyometrics refer to exercises that link training have been found to decrease the plyometric training program that is optimal strength with speed of movement to produce risk of sports-related injuries. This may be for all youth, beginning with one to three power and were first known simply as “jump of particular benefit to young female athletes sets of six to 10 repetitions on selected upper training.” who are at increased risk for knee injuries as body (e.g., medicine ball chest pass) and compared to young male athletes. lower body (e.g. double leg hop) exercises Current research has underscored the twice per week on nonconsecutive days seems potential benefits of plyometric training for There are thousands of plyometric exercises, reasonable. When youth are initially exposed school-age youth. Previously thought of as ranging from low intensity double leg hops to plyometric exercises, it may be beneficial a method of conditioning reserved for adult to high intensity drills such as depth jumps. to perform fewer repetitions and provide athletes, the American College of Sports Although the latter is typically associated real-time feedback after each repetition to Medicine (ACSM) contends that plyometric with plyometric training for the mature ensure the development of safe and correct training can be a safe, effective and fun athlete, common games and activities such movement patterns. activity for children and adolescents provided as hopscotch, jumping rope and jumping that the program is properly designed, sensibly jacks can also be characterized as plyometrics Unlike traditional strength training exercises, progressed and supervised by qualified because every time the feet make contact with plyometric exercises are performed quickly professionals. the ground the quadriceps are subjected to the and explosively. Plyometric exercises may be stretch-shortening cycle. In fact, plyometrics introduced into the dynamic warm-up period Plyometric training conditions the body are a natural part of most movements, as or incorporated into group game activities. through dynamic, resistance exercises. This evidenced by the jumping, hopping and Depending upon individual needs and goals, type of training typically includes hops and skipping seen on any school playground. With the plyometric training program can progress jumps that exploit the muscles’ cycle of qualified coaching and age-related instruction, to include multiple jumps, single leg hops lengthening and shortening to increase muscle plyometric training can be a safe, effective and and throws using lightweight medicine balls. power. Plyometric exercises start with a rapid fun method of conditioning for children and Modifying the program over time will help stretch of a muscle (eccentric phase) and are teenagers. However, there is the potential for to maximize enjoyment, optimize gains and followed by a rapid shortening of the same injury to occur if the intensity and volume of prevent overtraining. Children and adolescents should be provided Plyometric training may not only make About the Authors with specific information on proper exercise children and adolescents faster and more Written for the American College of Sports Medicine by Avery D. technique, rate of progression and safe powerful; this type of training may offer Faigenbaum, Ed.D, FACSM and Donald A. Chu, Ph.D., PT, ATC. Suggested Citation: Faigenbaum, A. and Chu, D. Plyometric training procedures (e.g., technique-based observable health benefits by preparing youth Training for Children and Adolescents. Indianapolis, IN: American progression). Also, children and adolescents for the demands of recreation and sport College of Sports Medicine; 2017. must wear supportive athletic footwear and activities. The contention that plyometrics ACSM Sports Medicine Basics are official statements by the American College of Sports Medicine concerning topics of interest plyometric exercises should be performed on are inappropriate for boys and girls is not to the public at large. ACSM grants permission to reproduce this fact surfaces with some resilience. Plyometrics consistent with current research and the needs sheet if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety are not intended to be a stand-alone exercise of children and teenagers. Plyometric training without alteration and the following statement is added: Reprinted program and should be incorporated into can be a safe, effective and fun method of with permission of the American College of Sports Medicine. Copyright ©2017 American College of Sports Medicine. Visit a well-designed fitness program that also conditioning for children and adolescents ACSM online at www.acsm.org. includes strength, aerobic, flexibility and provided that age-related guidelines are agility training. followed, qualified instruction is available and individual concerns are addressed.