By Tellis Everett, Founder of strongerGREATER, Certified Personal Trainer, National Council on Strength and Fitness(NCSF)
“Excellence is the gradual result of always striving to do better.” ~Pat Riley
When it comes to training young athletes, the primary goals are improving performance and reducing the risk of injuries. These two objectives are intricately linked, especially in competitive sports where young athletes are pushed to perform at higher levels. This is where functional trainer strength machines come into play, offering versatile training solutions that go beyond traditional weightlifting.
Why Functional Strength Training Matters for Young Athletes
Functional strength training emphasizes movements that mirror real-life activities and sports-specific skills. Instead of focusing solely on isolated muscle strength, functional training works on improving multi-joint movements, balance, flexibility, and core stability. For young athletes, this holistic approach is crucial because it develops the body in ways that directly support athletic movements—jumping, sprinting, cutting, and changing direction—while promoting better overall coordination.
Key Benefits of Functional Trainer Machines for Young Athletes
1. Improved Movement Patterns and Muscle Coordination
Unlike standard weight machines that isolate muscles, functional trainer machines encourage compound movements that activate multiple muscle groups. Exercises performed on functional trainers, such as cable machines or pulley systems, mimic real sports movements. This helps young athletes improve coordination, balance, and the efficiency of their movement patterns.
2. Core Stability and Injury Prevention
A strong core is essential for both injury prevention and peak performance. Functional trainers are highly effective for core stability exercises, enabling a wide range of motions that challenge the core while engaging stabilizer muscles. For example, rotational exercises performed on a functional trainer can help young athletes build strength in their torso, protecting them against injuries caused by sudden twisting or impact.
3. Customized, Sport-Specific Training
Functional trainers can easily be adjusted to fit the demands of specific sports. Whether your young athlete is a soccer player, basketball player, or swimmer, functional training machines allow for a tailored approach that mirrors the sport’s requirements. For instance, training for a sport like soccer might include leg and hip exercises that replicate kicking and lateral movements, which not only strengthen the muscles involved but also train the body to handle the dynamic nature of the sport.
4. Focus on Proper Form and Controlled Movements
Functional trainers guide athletes through controlled, dynamic movements, helping them maintain correct form while reducing the risk of overloading any one muscle or joint. This controlled environment is particularly beneficial for young athletes still developing their form. For example, exercises like resisted lunges, cable rows, or squats with a functional trainer allow for the athlete to work through full ranges of motion safely, promoting healthy growth and preventing muscle imbalances.
5. Injury Prevention Through Strength Balance
One of the leading causes of sports injuries in young athletes is muscle imbalance. Functional trainers address this by promoting balanced strength development across muscle groups. They allow young athletes to perform unilateral (single-side) exercises, which can help in detecting and correcting imbalances. Functional training exercises, such as single-arm cable presses or single-leg lunges, encourage balanced muscle development, which is essential for injury prevention and efficient movement.
6. Endurance and Conditioning
Functional trainers are also great tools for endurance and conditioning work. Young athletes can engage in circuit-style training with a functional trainer, moving quickly between different exercises. This not only boosts their cardiovascular endurance but also helps improve muscular endurance, which is key for sustaining peak performance and avoiding fatigue-related injuries during long games or practices.
Example Exercises for Young Athletes Using Functional Trainers
To better understand how functional trainers can benefit young athletes, here are a few exercise examples:
1. Cable Rotational Chops– Ideal for core strength and rotational stability, helping young athletes improve power and control during twisting movements common in many sports.
2. Single-Leg Cable Deadlift– Great for building strength and stability in the legs while addressing any muscle imbalances between sides, promoting better overall balance and agility.
3. Standing Cable Presses– A safer and more functional alternative to the bench press, encouraging full-body engagement and a greater emphasis on core stability, crucial for sports that require upper body strength and balance.
4. Lateral Lunges with Resistance– This exercise emphasizes lateral movement, building strength and stability in the hips, which is vital for agility and preventing knee injuries.
Conclusion
Functional trainer strength machines are more than just a trend—they’re a powerful asset for the holistic development of young athletes. By focusing on functional movements, core stability, and muscle balance, functional trainers help young athletes build a solid foundation of strength and coordination that enhances their performance and minimizes the risk of injuries. Investing in this style of training early on not only prepares young athletes for competition but also supports long-term health, allowing them to play harder and safer throughout their athletic careers.
~strongerGreater
Tellis Everett is a Certified Personal Trainer that has been helping individuals and families reach their health and fitness goals for over fifteen years. His personal mission is to help others become stronger so that they can live a greater quality of life.