Athletic & Brain development: How do we align?

“We must help to build our youth for a lifelong future of health and enjoyable engagement in sport and physical exercise”

Franklin D. Roosevelt

We often notice physical differences in children and teenagers assuming that the child's brain is just a smaller version of a teenager

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However, research shows that children have very high levels of grey matter which peak just before the growth spurt (on average girls 11 years and boys 13.5 years)

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When children reach the peak of the growth spurt, the brain goes through a process called “synaptic pruning”. This means grey matter cells begin to die and learned movement skills are solidified by increased white matter and myelination

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Simply put, the child's brain has an advantage over the teenage brain when it comes to learning new movement skills. This does not mean that the teenager cannot learn new skills, instead, children have an edge over the former.

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Development focus on movement mastery in childhood has effects on children’s physiology. Therefore, exposure and development of multiple movement skills help children become more effective in building greater foundations in sports performance later on in life.

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This also means a better translation into the weight-room when they are older as they have already experienced and learned movement patterns early on.

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The wider the base of athletic and performance development - the greater the heights of peak performance that can be reached.

The performance triangle : What are we missing?

“Sucess consists of going from failure to failure without loss of enthusiasm ”

Winston Churchill

Success is a universally cherished goal, one that we all aspire to achieve, including our young, growing children and athletes. However, the journey to success is rarely straightforward.

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The performance triangle perfectly illustrates the essential tools we provide our young athletes to help them succeed. If any one of the components is neglected, the entire process becomes significantly more challenging. By adhering to the triangle's three sides, we are positioning them on the right path to reach their full potential.

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We all experience both good and bad days. What is of utmost importance lies at the heart of the performance triangle:

Consistency! Without consistency, we are perpetually starting over. Building the desire and commitment to maintain consistency is a value we instil, rather than simply chasing after one side of the triangle.

The coaching continuum : What is the larger purpose?

“A mediocre teacher teaches, a good teacher explains, a superior teacher demonstrates. A great teacher inspires”

William Arthur Ward

It's easy to get caught up in the immediate tasks of coaching a sport or teaching a subject without considering the broader impact of our roles on young individuals. However, it's important to remember that the sport, class, or interaction is merely a tool—a means to initiate a deeper connection. Building relationships takes time, and as trust develops over time, it becomes the foundation for meaningful progress.

Utilize every interaction as an opportunity to learn more about the athletes or students—about their backgrounds, families, and daily lives—so that we can avoid making snap judgments based solely on appearances. This approach allows us to create an environment where there's no pressure to conform to preconceived notions. Instead, it's a space where individuals can freely express their art and personality, striving to become the best versions of themselves. Genuine learning thrives in an atmosphere of trust, where there's room to make mistakes, reflect, and try again.

Severs Disease: Tools to manage and mitigate

“Prepare and prevent, rather than repair and repent”

In a study conducted at a German football academy, researchers identified a concerning rise in growth-related injuries, particularly among athletes aged 11 to 13. What's intriguing is that these injuries were more prevalent at the beginning of the season compared to later stages, resulting in an average downtime of approximately 28 days for affected players.

Among the growth-related injuries, one of the most frequently observed is Sever's disease. This condition, characterized by intense pain in the heels, poses a significant challenge for young athletes. The discomfort experienced by players suffering from Sever's disease can be excruciating and severely debilitating, especially considering its tendency to worsen with repetitive movements common in football.

While it's acknowledged that these injuries are often an inevitable part of a child's active growth phase, there is encouraging news: symptoms and pain can be managed and mitigated through intervention.

Focusing on ankle mobility, strength, and stability can serve as an effective starting point for introducing movement exercises that have been shown to alleviate pain markers. As symptoms improve, activities can progress to more challenging single-leg movements, such as juggling while balancing on one leg or navigating a balance beam, eventually advancing to hopping challenges. Here is a short reel on activities to managed severs.

Incorporating movement challenges not only aids in symptom management but also captivates the athlete's attention, shifting focus away from traditional approaches like static stretching or pure strength training.

It's crucial to recognize that while rest and a reduction in high-impact activities are necessary for recovery from growth-related injuries, we must also address the psychosocial effects of inactivity and isolation from peers. Thus, integrating strength games and movement challenges whenever possible becomes paramount in maintaining a holistic approach to youth athlete well-being."

The Female Athlete: Do girls develop differently to boys?

The secret of getting ahead is getting started

Agatha Christle

Our female athletes are increasingly taking center stage in sports, particularly in football, with a notable rise of 35% since 2011. But have we paused to consider how our young female athletes develop compared to their male counterparts?

Before reaching the pre-pubertal stage of 9 years, males and females may exhibit subtle differences in development that are present but not necessarily apparent. However, more noticeable changes and disparities start to emerge after the age of 9. Males tend to experience simultaneous increases in weight, height, and muscle mass, whereas females sequentially develop each metric in the same order. During adolescence, the maximum rate of linear height, known as Peak Height Velocity (PHV), occurs. Males typically reach PHV at around age 14, while females reach it earlier, at around age 12. Generally, female adolescents exhibit greater musculoskeletal flexibility and physical flexibility compared to males. Overall flexibility tends to decrease leading up to mid-adolescence in males, while it slightly increases during early adolescence in females and typically stabilizes by ages 14–15. This disparity is attributed to the increase in muscle mass in males compared to females. Females tend to plateau in muscle growth and strength around the age of 15, whereas boys experience incremental gains in strength and muscle mass from the ages of 13.

Studies suggest that females respond optimally to resistance training between the ages of 12 and 14, while boys may benefit more from the age of 14 and above with the onset of growth hormones. Data also indicates that females are more susceptible to and suffer more ACL ruptures compared to boys. While several theories attempt to pinpoint the reason for this occurrence, there is no definitive explanation for the increased likelihood of ACL ruptures in females. However, research does suggest that increasing lower body strength training can reduce ACL injuries in females by up to 50%. Strength training can help protect and empower female athletes to thrive and prolong their careers in sports. As coaches, we can play a pivotal role in effecting this change!

Growth and Oversuse injuries: Preventative measures to stay involved

Intellectuals solve problems; geniuses prevent them

Albert Einstein

As winter sports season dawns, the surge in organized sports and training takes center stage, bringing along a heavier physical training load. This increased load, combined with the ongoing growth of bones and muscles, often leads to overuse and growth-related injuries, typically beginning from the heels and extending up to the hips and lower back.

A study examining cases of Sever's disease in young football academy players in Germany revealed that it primarily affected players aged between 11 and 13 years old. Interestingly, most cases were reported early in the season rather than later. Additionally, it took more than 28 days for most players to return to play after being affected by Sever's disease.

Sever's disease is largely attributed to overuse and can be prevented or mitigated to some extent. Implementing preventive measures could potentially spare players from missing nearly four weeks or more of training and games in a season, which could otherwise be frustrating and dent confidence due to absences.

Stretching and improving ankle mobility are recommended strategies for managing Sever's disease. However, incorporating strength training can be highly beneficial in preventing it, as it enhances movement capacity in the ankles and calves, thereby reducing the likelihood of developing Sever's disease.

Engaging in strength challenges and games involving balance beams and similar activities can effectively strengthen the ankles and calves. Performing balancing and movement challenges on one leg can also add an element of fun and engagement to strength training. Additionally, incorporating jumping and balancing challenges can simulate movements similar to those encountered in sporting situations, further enhancing movement capacity.

It's important to emphasize that these recommendations should serve as preventive measures and should not be used to push through pain when it is present.

STRENGTH TRAINING APPROACH: The butterfly effect

Small changes in a complex system can equal results that are virtually impossible to predict

We're probably all aware that gradual changes over time can lead to significant outcomes. This idea holds true in various aspects of life, including youth sports and athletic development. Ever heard of the "Butterfly Effect"? It's the concept that small adjustments in a complex system can result in outcomes that are tough to foresee. Growing from childhood to adulthood is a complex journey with no one-size-fits-all roadmap. But what we can do is introduce opportunities for small changes to occur gradually over time.

When it comes to strength training, taking a long-term approach with incremental adjustments yields similar benefits. We can't predict a child's future or whether sports will become a career, but we can offer safe and age-appropriate opportunities for skill, motor, and strength development. These efforts can enhance sports performance or simply foster a love for the game, leaving the ultimate path to time itself.

As we dive into the winter sports season, it's tempting to focus solely on one sport or specialize without considering the bigger picture. However, incorporating doses of informal play and strength training can inject variety into the routine and provide a range of developmental benefits. By taking this holistic approach, we can help our youth stay engaged in sports for the long haul.

STRENGTH TRAINING APPROACH: Difference between Pre and Post adolescent athletes

As bodies mature and brains sharpen, training becomes the dance of adaptation.

In the last blog, we touched on removing the fear of resistance training and its importance in the overall development of the young athlete. However, the question does arise if training modalities between a preadolescent and adolescent athlete differ?

Pre-adolescent athletes respond most favourably to plyometric (continual jumping) and neural stimulus to make strength and speed gains. What that does means is, that they do quite yet have the ability to put on muscle size and strength like a teenage athlete or a full grown adult. However, they can train the brain to fire rapidly with better co-ordination and activation of their muscles.

Therefore, pre-adolescent training would comprise more jumps, throws, bounds and speed games with a touch of strength through bodyweight or external stimuli to activate more musculature.

The teenage athlete, possesses the capability to put on muscle size and strength. As they naturally get heavier with age, they now have to train how to transfer that strength rapidly in a sporting context. Therefore focusing training on strength, expressing strength rapidly (producing force quickly) and plyometrics.

Off-course under professional supervision!

BEYOND THE SCOREBOARD: NATURE AND SCIENCE

When a flower doesnt bloom, you fix the environment in which it grows and not the flower.

Alexander Den Heijer

Over the past two decades, the way we entertain ourselves has changed a lot. Physical activities, once a source of fun and a remedy for boredom, turned out to be crucial for developing motor skills. Moving around – running, chasing, sprinting, climbing, hanging, and playing various sports – shaped resilient young athletes. It provided space for creativity, camaraderie among peers, and the ability to handle conflicts without adult intervention. Unfortunately, these moments are becoming rarer due to technology and busy schedules.

Now, let's bust a myth. Modern science has debunked the idea that resistance training is dangerous for growing kids. In fact, everything mentioned earlier involves an informal type of resistance. The catch is that it's not formalized.

So, how do we combine science and play for optimal youth development? The solution lies in merging them. We can incorporate science-backed approaches into play, turning resistance training into a games-based method. Instead of framing it as "exercise," we can think of movement as gamified challenges.

For instance, consider games that enhance motor skills, like chasing games for speed and agility, climbing over obstacles for upper body strength, or throwing for overall body coordination.

In our information-packed world, it's tempting to overthink the perfect plan to make kids "fitter." But the truth is, there's no one-size-fits-all solution. Kids need challenges to stay engaged, fun to enjoy movement, and boredom to spark creativity. It's up to parents and coaches to create environments that bring these elements to life!

Play Before Perfection: Why emphasise Play??

Life is not about waiting for the storm to pass, but learning to dance in the rain. Play before perfection is the dance of progress.

Emphasizing Play:

1. Holistic Development: Encouraging a diverse range of sports and physical activities promotes holistic development. A well-rounded athlete is not only physically adept but also mentally resilient and socially adaptable.

2. Joy of the Game: Prioritizing play over perfection allows young athletes to enjoy the game for what it is – a source of fun, camaraderie, and personal growth. The love for the sport often translates into a longer-lasting commitment and a healthier approach to competition.

3. Reducing Pressure: By fostering an environment that values improvement over immediate perfection, young athletes can experience a more positive and supportive atmosphere. This, in turn, can contribute to better mental health and sustained enthusiasm for sports.

In the race for early excellence, it's crucial to recognize the downsides of pushing young athletes toward specialization too soon. Emphasizing play before perfection not only safeguards their physical and mental well-being but also lays the foundation for a lifelong love of sports. Let's prioritize the joy of the game and nurture well-rounded individuals who thrive both on and off the field.

Play Before Perfection: The Downside of Early Sport Specialisation in Young Athletes

What if I told you your child was really good at math and that was the only subject they were going to study in school!

Dr. Martin Toms

In the relentless pursuit of excellence, many parents and coaches are steering young athletes toward early sport specialization, hoping to mold future champions. However, this approach may come at a cost, as the emphasis on perfection from a tender age can have lasting negative effects on the holistic development of these budding sports enthusiasts.

The Pitfalls of Early Specialization:

1. Physical Burnout: The intense focus on a single sport increases the risk of overuse injuries and physical burnout. Young bodies are still growing, and repetitive strain from specialized training can hinder overall athletic development.

2. Mental Strain: Early specialization can lead to heightened performance pressure and stress, negatively impacting the mental well-being of young athletes. The constant pursuit of perfection may overshadow the joy of playing, turning what should be a fun activity into a source of anxiety.

3. Limited Skill Set: While specialization may lead to proficiency in a specific sport, it often results in a lack of diverse skills. A well-rounded athlete is better equipped to adapt to different challenges, both in sports and life.

4. Social Isolation: Intensive training schedules may lead to social isolation as young athletes miss out on the social aspects of childhood. Building friendships, learning teamwork, and enjoying a variety of activities are crucial for overall personal development.

BEYOND THE SCOREBOARD: Need for Speed- Cheat code to motor development

Speed is a skill; therefore, the skill of sprinting can be taught if proper progression and principles of motor learning are applied.

Vern Gambetta

In the fascinating journey of human development, the role of speed in motor development is often understated. From the moment a child takes their first steps to the intricate movements of an athlete mastering their craft, speed plays a pivotal role in shaping our physical capabilities.
Motor development is a complex process that involves the progressive acquisition of physical skills and coordination. Speed, in this context, refers to the ability to execute movements rapidly and efficiently. As children grow and develop, the mastery of speed becomes a crucial component in building a solid foundation for overall motor skills.

Neural Connections and Brain Development: Speedy movements require rapid communication between the brain and muscles. Engaging in activities that promote speed helps strengthen neural connections, enhancing overall brain development. The brain's plasticity allows it to adapt and rewire based on experiences, and the repetition of quick movements contributes to this process.

Enhanced Reflexes and Reaction Times: Speed training promotes quick reflexes and improves reaction times. Whether it's catching a ball, avoiding an obstacle, or responding to external stimuli, the ability to react rapidly is essential to any sporting environment

Cardiovascular Health & Endurance: Speed-oriented activities, such as sprinting or high-intensity games, contribute to improved cardiovascular health. These activities elevate heart rate and strengthen the heart, promoting better blood circulation and oxygen delivery throughout the body inturn having a positive change to endurance.

Bone Health & Muscular Strength: Quick movements engage various muscle groups, fostering strength. Regular participation in speed-based exercises contributes to the development of lean muscle mass and higher bone mineral density which is crucial for overall physical health and long-term physical development.

Sports Performance: In the realm of sports, speed is often the differentiating factor between good and exceptional athletes. Whether it's sprinting in track and field, making precise movements in martial arts, or maneuvering on the field in team sports, the ability to execute actions rapidly can be the point of difference.

BEYOND THE SCOREBOARD: Embracing the Turbulence of Learning

Learning can emerge as spontaneous order at the edge of chaos

Sugata Mitra

Embarking on new endeavors often entails navigating a realm of uncoordinated attempts and initial incompetence. The journey can be aesthetically unpleasing, to say the least. As adults, our preconceived notions, molded by past experiences, significantly influence our decision to persevere or dismiss a new task as 'not meant for us.'

This phenomenon is mirrored in the realm of children engaging in sports or undertaking new challenges. Learning, by its very nature, is marked by chaos and a lack of finesse. Cultivating patience and allowing the unfolding of events without prematurely imposing our perceptions of right or wrong creates an optimal learning environment. Within the midst of this seemingly chaotic and unattractive learning process, crucial thinking and problem-solving skills are honed.

Granting games or tasks the space to unfold permits individuals to acclimate to the nuances of the activity before intervention. Resisting the urge to coach too early is essential; it allows the necessary time for familiarity to develop. In the realm of youth coaching, the acceptance of chaos is not only beneficial but imperative. It is incumbent upon us to cultivate a comfort with the disorder inherent in the learning process.

BEYOND THE SCOREBOARD: Play and Practice

Play is the foundation of learning, creativity, self-expression, and constructive problem-solving. It's how children wrestle with life to make it meaningful. ”.

In today's sports culture, the focus often leans heavily on outcomes—winning or losing. However, it's crucial not to lose sight of the fact that we engage in sports primarily because they're enjoyable. The fun derived from playing can ignite passion, and that passion, in turn, can fuel deliberate practice, fostering discipline and expertise.

So, why is play essential alongside passion?

When we consider sports, the emphasis is frequently on playing to improve, engaging in a form of forceful deliberate practice that might overlook the importance of allowing young children to have fun and discover their passion.

Play involves creating an environment for the sport, such as setting up goalposts, providing a ball, and designating a space. Children can then freely interpret the game—whether it's handball, football, or rugby. This environment encourages them to think, explore, and be creative, discovering multiple solutions to the game. There's no singular correct way to play the sport. The concept of "play" can be incorporated into any setting to elicit a desired outcome without imposing predefined solutions on the kids.

"Practice," on the other hand, is the intentional execution of actions and the provision of external cues and information to achieve a specific outcome. If children are denied the freedom to play and devise their own solutions, the likelihood of engaging in intentional deliberate practice diminishes. Without intrinsic motivation, imposed directives from external sources such as coaches or parents might not drive a genuine commitment to deliberate practice.

There's nothing inherently wrong with practice; in fact, deliberate practice contributes to success. However, striking the right balance between play—creating an environment and allowing children to find their solutions organically—is crucial for cultivating long-term commitment to deliberate practice. It's in this delicate equilibrium that the seeds of sustained passion and disciplined expertise are sown.

BEYOND THE SCOREBOARD: The “Best” development model

Contrary to popular belief, there isn't a one-size-fits-all approach to youth athletic development, and the "best" models may vary based on individual needs, sports, and developmental stages. However, some principles and models are generally considered effective:

1. Long-Term Athlete Development (LTAD): LTAD is a framework that emphasizes age-appropriate training and development. It recognizes different stages of physical and mental development in young athletes and tailors training programs accordingly.

2. Fundamental Movement Skills (FMS): FMS focus on developing basic movement patterns like running, jumping, throwing, and catching. Proficiency in these skills lays the foundation for sport-specific skills later on.

3. Holistic Development: Rather than early specialization, a model that promotes overall athletic development, including various sports and activities, helps build a well-rounded athlete. This can prevent burnout and reduce the risk of overuse injuries associated with early specialization.

4. Multi-Sport Participation: Encouraging participation in multiple sports can help develop a broader range of skills and prevent over training. Early specialization can sometimes hinder overall athletic development and increase the risk of burnout.

5. Skill Acquisition Models: Models that focus on skill acquisition, such as the Ecological Dynamics model, recognize the importance of creating environments that encourage exploration and learning through trial and error.

6. Individualization: Recognizing and addressing the unique needs and abilities of each young athlete is crucial. Tailoring training programs to individual strengths, weaknesses, and interests can enhance motivation and development.

7. Psycho-social Development: Incorporating aspects of psycho-social development, including teamwork, communication, and emotional resilience, is vital for well-rounded athletic development.

8. Periodization: Structuring training programs with periods of varying intensity and focus can help prevent burnout, over-training, and reduce the risk of injury.

9. Injury Prevention Programs: Integrating injury prevention strategies into training routines, such as strength and conditioning exercises and proper warm-up protocols, is crucial for the long-term health of young athletes.

It's important to note that the effectiveness of any model depends on the specific needs, goals, and characteristics of the individual athlete. Consulting with qualified coaches, sports scientists, and healthcare professionals can help tailor a development plan to the unique requirements of each young athlete.

Beyond the Scoreboard: Deeper Insights from Our Inaugural Tournament with the RD Academy

Participating in tournaments with young athletes is more than just a quest for victory. It's about fostering growth, learning valuable life skills, and creating lasting memories. As we wrap up our first tournament with the RD Academy, I find myself reflecting on the experiences and lessons that can benefit both parents and coaches.

1. Quality Time and Social Interaction:

   Tournaments offer a unique environment where kids can not only showcase their sporting skills but also spend quality social time with their peers. The camaraderie formed during these events contributes significantly to a child's overall development. Beyond the pressure of competition, tournaments become a platform for fostering friendships and creating a positive team culture.

2. Moving Beyond the "Winning" Mentality:

   While winning is undoubtedly an important aspect of any sport, it's crucial not to let the pursuit of victory overshadow the broader perspective. Tournaments provide an abundance of game time, presenting a golden opportunity for players to showcase the skills and concepts they've honed throughout the year. As coaches and parents, we must resist getting overly fixated on the outcome and instead focus on the long-term benefits of the learning process.

3. Observing Long-Term Learning Opportunities:

   Tournaments serve as a litmus test for the effectiveness of our coaching principles. For instance, if the team has been encouraged to look for free players when in possession of the ball, these games become an excellent opportunity to observe whether the players are incorporating these behaviours. By taking a step back and quietly observing, we create a space for players to make decisions and demonstrate the application of learned concepts. This approach nurtures independent, critical-thinking athletes capable of solving problems on the field.

4. Instilling Character Through Adversity:

   One challenge posed by tournaments is the mental and physical fatigue that accumulates throughout a day of intense competition. However, this exhaustion can be viewed as an opportunity rather than a setback. Encouraging young athletes to embrace fatigue and push their limits instils resilience and character. Overcoming the hurdles of mental and physical exhaustion during tournaments builds a foundation for facing challenges head-on in various aspects of life.

Our inaugural tournament with the RD Academy has been a rich tapestry of experiences and insights. Beyond the scoreboard, the emphasis on long-term learning, character development, and social interactions has made this journey truly rewarding. As we continue to guide and support these young athletes, let us remember that the value of tournaments extends far beyond the final score – it lies in the lessons learned, friendships forged, and the development of well-rounded individuals.