Plyometric Exercises (open pdf)
Youth Resistance Training (open pdf)
Strength Training for Female Athletes
Health Aspects of Resistance Exercise and Training



Plyometric Exercises
(find the pdf position paper online.)

It is the position of the NSCA that:

1. The stretch-shortening cycle, characterized by a rapid deceleration of a mass followed almost immediately by rapid acceleration of the mass in the opposite direction is essential in the performance of most competitive sports, particularly those involving running, jumping and rapid changes in direction.

2. A plyometric exercise program which trains the muscles, connective tissue and nervous system to effectively carry out the stretch-shortening cycle can improve performance in most competitive sports.

3. A plyometric training program for athletes should include sport-specific exercises.

4. Carefully applied plyometric exercise programs are no more harmful than other forms of sports training and competition, and may be necessary for safe adaptation to the rigors of explosive sports.

5. Only athletes who have already achieved high levels of strength through standard resistance training should engage in plyometric drills.

6. Depth jumps should only be used by a small percentage of athletes engaged in plyometric training. As a rule, athletes weighing over 220 lbs. should not depth jump from platforms higher than 18 inches.

7. Plyometric drills involving a particular muscle/joint complex should not be performed on consecutive days.

8. Plyometric drills should not be performed when an athlete is fatigued. Time for complete recovery should be allowed between plyometric exercise sets.

9. Footwear and landing surfaces used in plyometric drills must have good shock absorbing qualities.

10. A thorough set of warm-up exercises should be performed before beginning a plyometric training session. Less demanding drills should be mastered prior to attempting more complex and intense drills.



Youth Resistance Training
(find the pdf position paper online.)

It is the current position of the NSCA that:

1. A properly designed and supervised resistance training program is safe for children.

2. A properly designed and supervised resistance training program can increase the strength of children.

3. A properly designed and supervised resistance training program can help to enhance the motor fitness skills and sports performance of children.

4. A properly designed and supervised resistance training program can help to prevent injuries in youth sports and recreational activities.

5. A properly designed and supervised resistance training program can help to improve the psychosocial well-being of children.

6. A properly designed and supervised resistance training program can enhance the overall health of children.



Strength Training for Female Athletes
(find the pdf position paper online: Part I and Part II.)

It is the position of the NSCA that:

1. Proper strength and conditioning exercise programs may increase athletic performance, improve physiological function and reduce the risk of injuries. These effects are as beneficial to female athletes as they are to males.

2. Due to similar physiological responses, it appears that males and females should train for strength in the same basic way, employing similar methodologies, programs and types of exercises.

3. In the lower body, the relative strength (strength to lean body mass) of untrained women appears to be approximately equal to men.

4. Females can hypertrophy their muscles through resistance training, relatively the same as men, but not absolutely the same.

5. Female athletes appear to have the same fiber-type distribution as men, although the female fibers appear to be smaller in cross sectional area.

6. There is little research evidence to suggest the onset of a normal menstrual period affects athletic performance.

7. Female athletes that have gone through the cessation of their cycle have an increased likelihood of developing musculo-skeletal injuries. Athletes experiencing amenorrhea or other menstrual problems should consult their gynecologist.

8. Resistance training utilizing multi-joint and structural exercises is recommended to induce sufficient stresses on the skeletal system and to enhance calcium storage in the bone.

9. Little data exist regarding weight training and pregnancy. Anecdotal evidence suggests that women may safely weight train during pregnancy, however common sense must be employed when selecting training intensities, and exercises.

10. Due to the influx of the hormone relaxin, that softens tendons and ligaments in preparation for delivery, caution is warranted in performing heavy multi-joint exercises (squats, deadlifts, snatches and cleans) after the first trimester. Also the potential for increased body temperature in pregnant women warrants the use of precautions in dress and environmental conditions during all types of exercise.

11. Resistance training has demonstrated favorable changes in body composition with minimal change in body weight.

12. Because females are, in general, weaker than males in their upper bodies, adult females should be urged to work especially hard on upper body strength training.



Health Aspects of Resistance Exercise and Training

1. Resistance training may enhance cardiovascular health by mitigating several of the risk factors associated with cardiovascular disease by producing such changes as:

  a. decreases in resting blood pressure, particularly in individuals with elevated       pressures;
  b. decreases in exercise heart rate, blood pressure, and rate pressure product at   a       standard workload;
  c. modest improvements in the blood lipid profile and;
  d. improvements in glucose tolerance and decreases in hemoglobin Alc in   patients with       diabetes mellitus.

2. Resistance training may result in improvements in body composition by maintaining or increasing lean body mass and producing modest decreases in the relative percentage of body fat.

3. Resistance training can produce increases in bone mineral density and may help delay or prevent the development of osteoporosis by reducing the age-associated loss of bone mineral density.

4. Resistance training may reduce anxiety and depression and may result in improved self-efficacy and overall psychological well being.

5. Resistance training can reduce the risk of injury during participation in other sports and activities. When performed correctly and properly supervised, it is in itself a safe activity with low injury rates.

6. Resistance training increases muscular strength and endurance, resulting in an increased ability to perform activated of daily living, and reduces demands on musculoskeletal, cardiovascular, and metabolic systems.