The idea that volleyball strength training for kids is "dangerous" is a common myth in sports training. It's simply not accurate to believe weight training is dangerous for growth plates provided that appropriate guidelines are followed.
Weight lifting will improve volleyball performance, increase muscular endurance, and enhance bone strength.
In fact, playing typical sports such as soccer, baseball, and football place far more strain on the structures of kids than does a well-executed lift.
"Stresses imposed on the body by common sporting activities such as running, jumping and hitting generally are far larger (by as much as 300%) than those imposed by Powerlifting or Olympic Lifting." - Mel Siff
Clinical evidence has shown that isolated strength has increased from doing
machine-based strength training, which can be seen as a positive.
However, it has also been determined that machine-based strength training does not positively impact coordination or movement skill - something that's extremely crucial for young athletes.
"Epidemiological studies using bone scans by orthopedists have not shown any greater incidence of epiphyseal damage among children who lift weights. On the contrary, bone scans of children who have done regular competitive lifting reveal a significantly larger bone density than those who do not lift weights - In other words, controlled progressive competitive lifting may be useful in improving the ability of youngsters to cope with the rigors of their sports and normal daily life". - Mel Siff in Facts and Fallacies of Fitness
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The possible dangers involved in volleyball strength training for kids are related to inappropriate exercise demands placed on the child.
If implemented properly, resistance training is one of the safest physical activities, and the benefits to the young athlete far out weight the risks. The following points are essential to having a safe and successful program for your child.
Volleyball strength training for kids can be fun. Resistance training should be part of a total fitness program that changes as the child's goals and needs change throughout life.