I have a number of friends and clients who complain of pain and imbalance from poor training or over-training as youth. Eighteen years in a pool plus 18 years seated at a desk created tight pecs and lats in my own body. I am always trying to decrease forward shoulders and strengthen my mid-back. Anytime we emphasize one movement pattern (freestyle swimming) without balancing the opposing muscle groups (pushing movements versus pulling) we create asymmetries. There is a notable rise in overuse injuries among children (my own kids included) partly due to early sports specialization but also poor training techniques and a poor knowledge base when assigning relevant exercises.
Three personal grievances include adding excessive plyometrics to a training program; using exercise as "punishment" when they lose a drill or forget a proper stance; and erroneously applying push-ups as a meaningful training tool. In the case of tennis I see coaches also enforce push-ups as "punishment" to discipline kids regarding neglect of certain concepts. (You forgot to split step...do 5 push-ups). Unfortunately push-ups have minimal if any relevance to the tennis stroke. In addition coaches sometimes insist kids go to an extreme range, beyond 90 degrees of elbow bend, for a full-push up. United States Tennis Association medical sports advisor reinforces my opinion, push-ups put too much pressure and anterior shoulder strain on young athletes. A push-up will never positively affect a tennis stroke or a basketball shot.
I contacted Dr. Michelle Olson of Auburn University (Ph. D Exercise Physiologist) who concurs with USTA's recommendations. As a former gymnast and collegiate tennis player she has significant experience in personal training and has seen firsthand detrimental effects of poor training in high level youth tennis players. She particularly referenced plyometric push-ups. She encourages all trainers to utilize youth training guidelines with respect to resistance and weight training. Dr. Olson is cited in numerous research articles as well as fitness magazines as a leading expert in athletic training. I hope you will refer to her expertise available online. The USTA website has an excellent list of the best exercises and fitness drills for youth tennis players. Push-ups are thankfully not on the list.
My personal opinion is kids should be praised when doing the correct movements and encouraged and instructed on the areas they need improvement. If a negative consequence must be introduced then let the consequence aid in the game--not contribute to injury and imbalance (i.e. speed drill versus push-up). Many behavioral psychologists have concluded that positive reinforcement, catching kids doing the right thing, is a more suitable option than a negative consequence.
Ideally, we want our children to perform well but also to enjoy the positive effects that come from physical activity. Children do get discouraged, particularly when they are doing their best but their best is regarded as sub-par. Parents know their kids personalities better than anybody. If you have concerns or suggestions for their coaches then advocate for your children. Trust your instinct, address your concern. You pay for the instruction...you don't want to pay for the rehabilitation too!
Three personal grievances include adding excessive plyometrics to a training program; using exercise as "punishment" when they lose a drill or forget a proper stance; and erroneously applying push-ups as a meaningful training tool. In the case of tennis I see coaches also enforce push-ups as "punishment" to discipline kids regarding neglect of certain concepts. (You forgot to split step...do 5 push-ups). Unfortunately push-ups have minimal if any relevance to the tennis stroke. In addition coaches sometimes insist kids go to an extreme range, beyond 90 degrees of elbow bend, for a full-push up. United States Tennis Association medical sports advisor reinforces my opinion, push-ups put too much pressure and anterior shoulder strain on young athletes. A push-up will never positively affect a tennis stroke or a basketball shot.
I contacted Dr. Michelle Olson of Auburn University (Ph. D Exercise Physiologist) who concurs with USTA's recommendations. As a former gymnast and collegiate tennis player she has significant experience in personal training and has seen firsthand detrimental effects of poor training in high level youth tennis players. She particularly referenced plyometric push-ups. She encourages all trainers to utilize youth training guidelines with respect to resistance and weight training. Dr. Olson is cited in numerous research articles as well as fitness magazines as a leading expert in athletic training. I hope you will refer to her expertise available online. The USTA website has an excellent list of the best exercises and fitness drills for youth tennis players. Push-ups are thankfully not on the list.
My personal opinion is kids should be praised when doing the correct movements and encouraged and instructed on the areas they need improvement. If a negative consequence must be introduced then let the consequence aid in the game--not contribute to injury and imbalance (i.e. speed drill versus push-up). Many behavioral psychologists have concluded that positive reinforcement, catching kids doing the right thing, is a more suitable option than a negative consequence.
Ideally, we want our children to perform well but also to enjoy the positive effects that come from physical activity. Children do get discouraged, particularly when they are doing their best but their best is regarded as sub-par. Parents know their kids personalities better than anybody. If you have concerns or suggestions for their coaches then advocate for your children. Trust your instinct, address your concern. You pay for the instruction...you don't want to pay for the rehabilitation too!
Common Mistakes When Doing Plyometrics
Plyometrics have been used for years to help train athletes and offer a higher intensity program for fit and healthy individuals. American College of Sports Medicine states that it is safe to do use on fit youth and adolescents when properly designed. However, when done incorrectly, it can lead to more problems than help.
Common mistakes include:
Plyometrics have been used for years to help train athletes and offer a higher intensity program for fit and healthy individuals. American College of Sports Medicine states that it is safe to do use on fit youth and adolescents when properly designed. However, when done incorrectly, it can lead to more problems than help.
Common mistakes include:
- Forgetting about the basics. This includes proper warm up, how to land properly by keeping the knees in alignment, landing softly, landing from toe to heel from a vertical jump, using the entire foot as a rocker to distribute the impact over a greater surface area, and most importantly, making sure your client has a good leg strength base. Also make sure your client is not using plyometrics as their sole source of strength training, but in conjunction with other programs.
- Increasing the volume too fast. The general guideline is to incorporate 3 exercises, 3-5 reps of proper form. Typically total volume is measured in a plyometric program by how many times you land, and even the elite athletes never exceed 120 ground contacts per week.
- Improper progression. Even if a program states that you should perform a certain exercise for a specified number of reps, if your client's form is not correct, or they are not ready to progress for other reasons, then don't. Individualize the program.
Push-ups do have a correlation to anterior (front) shoulder pain. The USTA sports training advisor, Dr. Riewald states: "Push-ups are not one of the exercises we typically encourage for tennis players. The reason is, most players drop too far into the push up and end up placing unnecessary stress on the front of the shoulder (in a proper push up the elbows should not bend more than 90 degrees.)" The shoulder is already significantly stressed in tennis so why negatively influence it further with poor form and exercise selection?
Common Upper Body Overuse Injuries Shoulder
Some of the most common overuse injuries are seen in players' shoulders. Swimming, baseball, tennis, softball and volleyball are just some of the sports that result in frequent overuse injuries. Many injuries in the shoulder stem from muscular imbalances in the shoulder, rotator cuff, and upper back. These muscles stabilize the shoulder joint and are directly involved in the eccentric (muscle lengthening) and concentric (muscle firing) movements of the arm and shoulder (e.g., throwing a baseball or spiking a volleyball).
In most athletes, the muscles in the front of the arm and shoulder are stronger than those in the back of the joint, which are responsible for slowing the forward motion of the arm after a pitch or swing. The four rotator cuff muscles are strained from too much force or overuse in one direction. Shoulder aches and pains during or after exercise should not be ignored. Rest, proper diagnosis, and rehabilitation are always best, but in general, using light weights to gradually strengthen and balance muscles in the upper body will help the shoulder recover.
Some of the most common overuse injuries are seen in players' shoulders. Swimming, baseball, tennis, softball and volleyball are just some of the sports that result in frequent overuse injuries. Many injuries in the shoulder stem from muscular imbalances in the shoulder, rotator cuff, and upper back. These muscles stabilize the shoulder joint and are directly involved in the eccentric (muscle lengthening) and concentric (muscle firing) movements of the arm and shoulder (e.g., throwing a baseball or spiking a volleyball).
In most athletes, the muscles in the front of the arm and shoulder are stronger than those in the back of the joint, which are responsible for slowing the forward motion of the arm after a pitch or swing. The four rotator cuff muscles are strained from too much force or overuse in one direction. Shoulder aches and pains during or after exercise should not be ignored. Rest, proper diagnosis, and rehabilitation are always best, but in general, using light weights to gradually strengthen and balance muscles in the upper body will help the shoulder recover.
You can also develop forward shoulders posture from poor exercise selection. If you perform too many push exercises (bench press, shoulder press, push-ups) and either neglect your back exercises, or perform improperly, you can develop this muscle imbalance.
The primary muscles responsible for shoulder retraction in the middle upper back (lower and middle trapezius and rhomboids) are lengthened and weak.
The primary muscles in the font (pecs and anterior deltoids) which oppose shoulder retraction are tight. This is why people who perform too many pushing exercises in relationship to pulling exercises tend to develop these posture problems.
I know when I look at my kids I am amazed by their beautiful posture, their natural balance in muscular strength, their ability to quickly react and change directions. These attributes begin to diminish as they sit longer periods in school, carry heavy back-backs, lack proper nutrition, and even train improperly. Close observation in instruction on proper techniques is critical so that when your children are in their 20's, 30's and older they have a solid, pain free foundation from which to function.
Thank you for reading.
The link below shares information regarding Auburn alum and exercise physiologist, Dr. Olson.
http://www.webmedcentral.com/advisory/advisory_member_details/3924
(Please refer to my blog post "Shouldering the Responsibility of Push-Ups" from 1/29/12 for more details.)
The primary muscles responsible for shoulder retraction in the middle upper back (lower and middle trapezius and rhomboids) are lengthened and weak.
The primary muscles in the font (pecs and anterior deltoids) which oppose shoulder retraction are tight. This is why people who perform too many pushing exercises in relationship to pulling exercises tend to develop these posture problems.
I know when I look at my kids I am amazed by their beautiful posture, their natural balance in muscular strength, their ability to quickly react and change directions. These attributes begin to diminish as they sit longer periods in school, carry heavy back-backs, lack proper nutrition, and even train improperly. Close observation in instruction on proper techniques is critical so that when your children are in their 20's, 30's and older they have a solid, pain free foundation from which to function.
Thank you for reading.
The link below shares information regarding Auburn alum and exercise physiologist, Dr. Olson.
http://www.webmedcentral.com/advisory/advisory_member_details/3924
(Please refer to my blog post "Shouldering the Responsibility of Push-Ups" from 1/29/12 for more details.)
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