Are Plyometrics Safe For Children?

Strength and Conditioning Journal: Vol. 22, No. 3, pp. 45–45.

POINT/COUNTERPOINT: Are Plyometrics Safe For Children?
Avery D. Faigenbaum, EdD, CSCS

Department of Human Performance & Fitness, University of Massachusetts, Boston, Massachusetts

 

ALTHOUGH A GROWING BODY of evidence indicates that children can safely train with weights, provided that the program is well-designed and appropriately supervised, there is concern among some professionals that plyometrics are inappropriate for children because of the stresses such programs place on immature musculoskeletal systems. However, plyometrics are a natural part of most movements, as evidenced by the jumping, hopping, and skipping movements typically seen on any school playground. In fact, walking can even be characterized as a plyometric exercise because every time the foot hits the ground, the quadriceps go through a stretching–shortening cycle.

As part of a conditioning program, children can safety perform plyometric exercises, provided age-specific guidelines are followed. The program can be initiated with 1 set of 5 to 10 repetitions of low-intensity drills, such as squat jumps and medicine ball chest passes performed twice per week. Depending upon individual needs and goals, the program can progress to multiple jumps, hops, and throws. Plyometric exercises characterized as medium or high intensity should be reserved for children who have a solid strength base and who are ready for this level of training. Plyometric exercises should not simply be added onto a child's exercise routine, but rather incorporated into a well-rounded conditioning program that includes aerobic, strength and flexibility exercises.

In my view, the contention that plyometrics are unsafe for children is not consistent with the needs of children or their physical abilities. The magnitude and duration of forces that children are exposed to in sport activities are likely to be greater than in properly performed plyometric exercises. Thus, if the goals of conditioning for young athletes are to enhance sports performance and to increase their resistance to injury, it seems prudent to incorporate plyometric training into a periodized conditioning program. Although additional study is warranted, a sensible introduction to plyometric training (i.e., one of low intensity and low volume) with monitoring of individual stress tolerances appears to be a safe and worthwhile method of conditioning for children.