Children and Sports: Answers to Parents Most Common Questions

by John Gallucci Jr., M.S., A.T.C.
Director, Saint Barnabas Athlete Training Center
Sports Medicine Specialist, Saint Barnabas Sports Medicine Institute, Saint Barnabas Ambulatory Care Center

Q. What should I know about my son’s/daughter’s coach?
A. We all want the best for our child, but winning is not the most important thing about sports. A coach that works with pre-adolescent and adolescent children should focus on each child’s true performance as an athlete. This includes knowledge of and experience in body mechanics, child development, sport-specific drills and basic strength and conditioning techniques.

While it is nice to have a coach who has been a success in his/her individual sport, it is more important that he/she knows how to teach the sport and understands that there is more to teaching children than explaining the rules of the game. The Study of Youth Sports from Michigan State University gives us a staggering statistic that 70 percent of children in organized sports drop out before the age of 13. Some of the basic reasons include: verbal abuse, yelling, and constant pushing by both parent(s) and the coach. 

In certain sports, such as hockey and soccer, coaches are required to have credentials. As a parent, you must make sure that your child’s coach has these credentials and is properly trained and certified in basic first aid and CPR. To find out if your child’s sport has a credentialing requirement, call your state’s sanctioning committee. If the sport does not have any credentialing program, then you should start one in your town or league.

Remember, the most important things that your child should acquire from participating in sports are: physical fitness, structure, socialization with their peers, knowledge of the sport, and ENJOYMENT!!!!!!! 

Q. How do I prevent my child from straining a muscle?
A. Just as an adult can strain a muscle, it is becoming common for children to strain or even tear a muscle due to poor preparation. 

Any athlete must prepare the body to participate for his/ her activity level. Preparation should include sport-specific strength and conditioning techniques. These conditioning activities prepare the body for the sport-specific movements the body will undergo during competition. 

Another way to prevent strains is to properly warm-up and cool down. Studies have shown that a proper warm-up and stretch before participation and cool down and stretch post workout are more beneficial to athletes than traditional stretch and play techniques. We never want to stretch a cold or inactive muscle.

I recommend that an individual warm-up with some sport-specific movements for approximately 10 minutes, followed by stretching for approximately 10 minutes. You should hold each stretch for 10-15 seconds. Post workout, do an active cool down for approximately 10 minutes and stretch again at a longer hold time, 20-30 seconds per stretch. The reasoning behind the stretching is to gain a more flexible, stronger muscle which will prevent muscular strains.

Q. Can children between the ages of 12-16 lift weights without stunting their growth?
A. The answer is yes. The old theory was that children could fracture their growth plates within their bones, which could do harm to bone growth. This was based on children using too much weight and not being instructed on the proper ways to train. Recent studies have shown that if the child is trained by a professional educated in child development, and the child obeys some basic guidelines, weight lifting or resistance training can actually strengthen the bones. For more information and guidelines, contact The National Strength and Conditioning Association or the American Orthopedic Society of Sports Medicine.

Q. What should my child drink to stay hydrated?
A. This is one of my favorite subjects. First, some quick facts: approximately 60 percent of our body is water; and approximately 90 percent of our blood is water. Our bodies may loose upwards of 2 liters of water through sweat in one hour of physical activity. We need water not only for proper function of vital organs, but also to assist with the lubrication of joints, prevention of muscle fatigue and cramps. As you can see, it is very important to keep the body hydrated not just for performance, but also for sustaining life.

Too many times in my athletic training career I have heard parents or coaches depriving athletes from a water break because they did not run hard enough or score in transition. Water should not be used as a reward. It should be implemented and scheduled in the training program in the same way as conditioning or skill drills.

Some simple guidelines: encourage pre-activity hydration, maintain hydration throughout workouts (about 6 ounces every 15-20 minutes), provide post activity hydration, and drink past thirst. Sports drinks are fine; remember they are made with water.

John Gallucci Jr, Director of the Saint Barnabas Athlete Training Center, has practiced Athletic Training for 12 years and is currently an athletic trainer with the NY/NJ MetroStars, New Jersey Pride, New Jersey Storm and Sports Medicine Consultant to the NJ Gladiators. He has spoken at numerous athletic camps and medical institutions. He also has over 18 years of coaching experience. 

To reach Mr. Gallucci, please call the Saint Barnabas Athlete Training Center at (973) 322-7488.

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