Talukdar, Kaushik PhD; McGuigan, Mike PhD, CSCS*D; Harrison, Craig

Strength and Conditioning Journal 45(1):p 122-130, February 2023. | DOI: 10.1519/SSC.0000000000000713

BACKGROUND:

· Sprinting speed is a fundamental motor skill that plays a crucial role in many sports.

· Various training methods can be used to improve sprinting speed, such as strength and plyometric training (PT), but most studies have reviewed the effects of strength and PT on sprinting performance in adults and young males.

· Only a small amount of research has reviewed the effects of strength and PT on sprinting performance in young females across maturation, including pre-peak height, mid-peak height, and post-peak height velocity (PHV) of student-athletes aged 10–16 years.

· Also, no previous review has provided practical strength and PT strategies for young female student-athletes that acknowledge important factors such as growth, forces, and enjoyment.

PURPOSE:

· To highlight the importance of progressive strength and PT on sprinting performance in young females.

· Provide practical training programs that can be implemented within a school curriculum. Provide exercise progressions in strength and power training for an eight-week training block that can be easily implemented within a school term by strength and conditioning coaches.

CONCLUSION: PUTTING IT ALL TOGETHER

· Strength training and PT can improve sprinting speed in young females, but a gradual progression of load and complexity of movement is important.

· Growth, movement competency, forces, and planes of motion should be considered in planning ST and PT for young females. Example:

- Pre-PHV young females can benefit better from training that emphasizes

plyometrics training because of the heightened neural adaptation during this

growth phase, but fundamental bodyweight ST exercises should be performed

and emphasized at a later stage (i.e., mid-PHV and post-PHV).

· When basic bodyweight ST exercises are taught during the pre-PHV phase it is relatively easier to add complexity and load at a later stage (i.e., mid-PHV and post-PHV phase). Examples:

- Loading a squatting pattern to develop lower body strength is much easier when

movement competency using bodyweight is optimal.

- During the mid- and post-PHV phase, emphasis on ST is important due to the

accelerated growth phase where bones develop faster than muscles yet PT

should be continued.

· Strength training can help increase muscle size, which can result in better force production during sprinting.

· PT can aid in producing force quickly to improve maximal velocity.

· Training programs that include a combination of ST and PT with a specific emphasis on PT for pre-PHV young females and ST for mid-PHV and post-PHV young females may be useful in improving sprinting ability.