Run-Down Forums

[X King]

I'm 13 years old,and for anyone in the U.K I'm in Year 8 my PR in the 100m is a dismal 13.50s FAT which was set 3 weeks ago after I resumed training from recovered back and ankle injuries. The wind was +0.8m/s. But anyway my coach said not to do weights yet, and try some Plyo's instead to increase the power in my legs and arms.
What kind of Plyo exercises do you guys recommend???

Thankyou
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Anon.

[Dan]

If you're recovering from injury, I would start with low impact stuff like ankle strengthening rotations, lunges, ab work, back extensions, and skipping. Slowly add in more intense stuff like various skipping and bounding drills. I don't see any reason to avoid weight work...

Dan
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[X King]

Thankyou for your reply Dan , I'll try it out...
_________________
Doubt whom you will, But never yourself.
Proverb
Anon.

[Justin]

13 is too young to be lifting weights - your body isn't yet ready. Plyometrics are perfect for you - they will naturally increase your strength, explosiveness and flexibility and will help protect against injury.

I ran 12.9 for 100m at age 13 - I remember it because breaking 13 secs was a really big deal. That was in...1983! 13.50 auto is not poor at all X King - just keep training, listen to your coach and above all enjoy it.

Justin

[X King]

Thankyou Justin for your kindness
I'm already feeling the benifits of Plyometrics. I feel stronger already.

Thanks guys!!!
_________________
Doubt whom you will, But never yourself.
Proverb
Anon.

[Dan]

Why is 13 too young to lift weights? I don't see any reason why light weight work would be any more stressful on the body that plyos or even sprinting. Weight lifting is just controlled resistance work, which is something the human body begins adapting to from Day 1....

Dan
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[Justin]

A 13 yr old's bones, tendons and ligaments are not strong enough to take heavy weight lifting. It can deform or even stunt growth. Youngsters are better off sticking to stuff like chins, dips, squats, sit-ups etc which provides the controlled resistance work Dan describes without the same degree of stress on young bodies. Of course no harm will come from occasional light, high-rep lifting. But heavy stuff - steer clear.

Strength should not be a priority for young teenage sprinters - concentrate on getting technique, form, starting etc as second nature. The power comes later, courtesy of natural development as well as training (from the age of 13 to 19 I put on 1" of height and around 40lbs of weight as I filled out. I started weights at age 17 and was lifting heavily at age 19).

Plyometrics is perfect for improving explosive power while allowing your body to develop normally.

Justin