Functional Strength Training
Youth are still in the process of growing and developing and their strength training program should reflect what benefits this stage the most.
When you think of weightlifting, several terms might come to mind: Bodybuilding, powerlifting, strongman, Olympic lifting, and Crossfit, among others. Knowing where to start when weight training methods vary can be confusing. While many athletes take up bodybuilding and powerlifting, each a unique discipline, they are not ideal for sports performance. That is where functional training comes into the picture.
What is functional training?
The human body naturally moves in various ways, but some weight training disciplines work muscles by isolating them to optimize strength and size—perfect for a bodybuilder. Functional training parallels our natural movements, especially when tied to movements athletes make when playing sports. Humans today spend a lot of time sitting down, so functional training focuses on using one’s body for balance and support instead of being seated at a machine. Additionally, an athlete is most likely to be on their feet when moving during performance.
Michael Boyle further describes the origins of functional training in his book:
As is often the case, the thoughts and exercises used in rehab found their way from the physical therapy clinic and athletic training room into the weight room. The most basic thought was that the exercises used to return an athlete to health might also be the best exercises to maintain and improve health.
Boyle, Michael. New Functional Training for Sports
(Read more in the book preview on Amazon. #ad)
How does this apply to youth?
Children who play youth sports are still growing and learning how their body moves. Similarly, when introduced to strength training, youth benefit from exercises that enhance their natural running, jumping, and agility movements. Functional training helps them create a solid foundation of strength that will apply to their everyday activities, including sports.
During this developmental period, there should be more emphasis on fundamentals and basic movement instead of focused sport-specific training. In the case of a baseball player, more focus should be put on overall body strength and rotational power, as opposed to just focusing on the ability to throw a ball harder. When a child develops their functional strength, they will naturally be able to throw harder.