'Keeping it real, & keeping the zeal'

Had an interesting chat with the President of a local 'Little Athletics Club' this morning.  Among other things we spoke about why children and teenagers drop-out of (the) sport.

One of the reasons?  "Burnout!". Although "burnout" sounds strange for a 9 year-old or even a 17 year-old, I mentioned that it manifests itself through, quite simply...

Too much, too hard, too same, too soon.
(particularly anaerobic capacity work) 

My 10 recommendations for "keepin it real, n keepin the zeal" 

(1) keep it enjoyable, fun - play games, relays, circuits; vary it

(2) let them be kids, and teenagers - they'll want to try other things; if they like it, they'll return

(3) ensure mechanics, technique and skill are sorted & developed: Remember, basics are best:

     * FUNdamental locomotor skills: run, hop, jump, skip, gallop, stride, spin, twirl and rotate

     * FUNdamental motor skills: throw (over;, under-, side-arm), catch, strike, kick, roll

(4) use varied and challenging strength work eg. gymnastics, partner activities, body-weight, climbing

     * emphasise major-groups, large ranges of motion, and rotation/diagonal movements

        * empasise the 'power-zone': between the bottom of the ribs and mid-thigh

     * emphasise body-weight as resistance, balance & control, technique

     * emphasise speed before endurance

(5) progressively increase load - over years

     * avoid adult-based structures and loads 

     * pay attention to the individual

     * keep records

     * avoid too much anaerobic (capacity ["lactate"]) work - kids don't need it; teenagers in small doses

(6) get out-and-about: avoid too much at the track (the court or the field), go once/week 

(7) let them play other sports, and dance, and swim 

(8) measure success by attendance, retention, and improvement; not results, nor medals 

(9) keep the parents, err, busy but involved

(10) keep perspective - sport for life, not sport as life

Even for 'early development sports' like gymnastics and swimming, guidelines such as these can help "keep it real"...it is only sport.