Cross Country Coaching Manual (2007) (Coaching Education) by Edward Derse, Jacqueline Derse (Editors)

By Edward Derse, Jacqueline Derse (Editors)

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Additional info for Cross Country Coaching Manual (2007) (Coaching Education)

Sample text

Although adults and children who strength train may have similar goals, the focus of youth strength-training programs should be on intrinsic factors such as skill improvement, personal successes, and having fun. We place a high value on participation and positively reinforce children who actively participate in the workouts. Adults need to realize that the slogan “No pain, no gain” does not apply when working with boys and girls, most of whom have never experienced strength exercise before. Most adults and children enjoy physical activity if it is developmentally appropriate.

Instructors who are knowledgeable in youth fitness and strength training must supervise every class. Understanding Children Demonstrate proper lifting technique for each exercise. • When strength training, children must not wear necklaces of any type, including those that hold keys. • Children should not chew gum during class. • Children should drink water before, during, and after class. • Instructors must begin strength training with light weights to allow for appropriate adjustments in training loads.

Free-weight training refers to using barbells and dumbbells as well as various types of benches and racks. Barbells and dumbbells come in various shapes and sizes and may be adjustable or Free Weights fixed. 5 m) and weigh about 15 to 25 pounds (~7 to 11 kg). Olympic-style barbells, which have sleeves on each end that allow the bar to revolve during a lift, are about 7 feet long (2 m) and weigh 45 pounds (20 kg). Lighter-weight Olympic-style aluminum barbells that weigh 15 pounds (~7 kg) as well as 5-pound (2 kg) plastic training plates are also available and can be very useful for teaching youth freeweight exercises.

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