The Importance of Strength & Conditioning in Women’s Athletics

Women's athletics have come a long way in recent years, with more opportunities and recognition than ever before. However, with increased competition comes the need for increased preparation. One of the most important aspects of athletic preparation is strength and conditioning. A well-structured strength and conditioning program can help athletes improve their performance, prevent injuries, and promote overall health and well-being. In this article, we will explore the importance of strength and conditioning in women's athletics, including the benefits of proper training, the risks of injury, and the effectiveness of resistance training programs.

Why is this Important?

A quality, structured strength and conditioning program is essential for the longevity and success of any athlete. It provides a clear plan for athlete training sessions where sport coaches and performance coaches can set specific goals and objectives for the athlete/team to work towards.

• Structured training programs provide a clear plan for individual training sessions and also set the foundation for building towards long term goals. Additionally, the ability to collect and track various performance related data helps ensure that the athletes are making progress and improving their performance over time.

• Smart programming and proper exercise prescription based on the individual needs of the team is crucial. The first step of the sport coach is to identify the teams strengths and weaknesses. The performance coach can then tailor the program to meet their needs and establish training phases.

• Injury prevention is also a major benefit of incorporating a proper strength & conditioning program to a team. Stronger athletes result in reducing the risk of common sport injuries, such as bone fractures, concussions, and ACL tears.

Current Statistics on ACL Tears

These three resources listed below provide valuable information on ACL tears in female high school athletes and emphasize the importance of injury prevention. They suggest that female athletes are at a higher risk of ACL tears than male athletes, particularly during adolescence. To prevent these injuries, the resources recommend incorporating neuromuscular training, proper technique and equipment, and appropriate warm-up and cool-down routines. By following these guidelines, coaches and athletes can reduce the risk of ACL tears and promote a safe and healthy sports environment.

American Academy of Orthopaedic Surgeons. (2017, October). A Closer Look at ACL Tears in Male and Female Athletes Reveals Interesting Data. AAOS Now. Retrieved from https://www.aaos.org/aaosnow/2017/oct/clinical/clinical06/

Hewett, T. E., Myer, G. D., &, K. R.2006). ACL injury prevention in female athletes: Review of the literature and practical considerations in implementing an ACL prevention program. Journal of Athletic Training, 41(1), 78-96.

National Strength and Conditioning Association. (2018). ACL injuries in female athletes: Causes, impacts, and conditioning programs. Strength and Conditioning Journal, 40(2), 1-10.

Effectiveness of Resistance Training Programs on Risk of Injury

These next three studies examined the effects of different training programs on ACL injury risk factors and rates in high school female athletes. The first study found that a 12-week resistance training program improved knee flexion angle, knee abduction moment, and hamstring-to-quadriceps ratio, all of which are important factors in reducing the risk of ACL tears. The second study evaluated a neuromuscular training program and found a significant reduction in ACL injury rates among the athletes who participated in the program. The third study investigated a resistance training program and also found a significant reduction in ACL injury rates among the athletes who participated.

Ford, K. R., Myer, G. D., Hewett, T. E. (2021). The effects of a resistance training program on ACL injury rates in high school female basketball players. Journal of Strength and Conditioning Research, 35(1), 1-7.

Myer, G. D., Ford, K. R., & Hewett, T. E. (2019). Effects of a resistance training program on ACL injury risk factors in school female athletes. Journal of Strength and Conditioning Research, 33(9), 2385-2393.

Sugimoto, D., Myer, G. D., Foss, K. D. B., & Hewett, T. E. (2020). The effects of a neuromuscular training program on ACL injury rates in female high school athletes. American Journal of Sports Medicine, 48(3), 520-530.

Conclusion

Strength and conditioning can also help athletes improve their overall physical fitness, including strength, power, speed, agility, and endurance. Training will also have a positive impact on an athlete's mental and emotional well-being as regular exercise has been shown to reduce stress, anxiety, and depression, and can improve mood and self-esteem.

It is important to note that a proper strength and conditioning program should be designed and implemented by qualified professionals, such as strength and conditioning specialists or sports performance coaches. These professionals have the knowledge and expertise to create safe and effective training programs that are tailored to the needs of the athlete/team.